Mon 21st Jan 2019 at 11:00am by Kingsholm
Run > Steady-State
-
Time
1:30:31
-
Miles
8.44
-
Min/mi
10:43
-
Pacing
84%
-
WAVA
45.37
-
Stride(cm)
101
-
Cals
894
-
Cadence
148
-
BPM
141
-
%MHR
69.5
-
B/mi
1512
-
Asc(m)
101
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 10:55(10:55/m) 133/143bpm 107cal 5.49/6.12mph
2) 1m - 10:04(10:04/m) 142/159bpm 104cal 5.96/6.16mph
3) 1m - 10:52(10:52/m) 142/149bpm 111cal 5.52/6.28mph
4) 1m - 10:52(10:52/m) 139/148bpm 107cal 5.52/6.22mph
5) 1m - 11:15(11:15/m) 136/160bpm 97cal 5.33/6.26mph
6) 1m - 10:12(10:12/m) 145/161bpm 106cal 5.88/6.41mph
7) 1m - 11:11(11:11/m) 143/153bpm 106cal 5.37/6.55mph
8) 1m - 10:29(10:29/m) 149/178bpm 108cal 5.73/6.49mph
9) 0.44m - 4:41(10:39/m) 149/155bpm 48cal 5.63/6.37mph
Right knee still aching
10:55 10:04 10:52 10:52 11:15 10:12 11:11 10:29 4:41
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:41 |
2:41 |
10:43 |
118 76-138 |
1264 |
141 94-144 |
5/3 |
| 0.50 |
5:33 |
2:53 |
11:31 |
137 133-142 |
1578 |
145 140-152 |
2/3 |
| 0.75 |
8:19 |
2:46 |
11:03 |
138 135-140 |
1525 |
146 142-152 |
3/2 |
| 1.00 |
10:55 |
2:36 |
10:25 |
137 136-140 |
1426 |
145 142-148 |
1/2 |
| 1.25 |
13:28 |
2:32 |
10:09 |
131 119-137 |
1330 |
147 144-152 |
1/1 |
| 1.50 |
16:01 |
2:34 |
10:15 |
145 133-158 |
1486 |
149 144-152 |
4/3 |
| 1.75 |
18:32 |
2:31 |
10:04 |
142 135-151 |
1429 |
149 144-152 |
2/3 |
| 2.00 |
21:00 |
2:27 |
9:49 |
148 142-153 |
1453 |
151 148-152 |
3/3 |
| 2.25 |
24:02 |
3:02 |
12:08 |
135 120-147 |
1639 |
136 104-152 |
3/2 |
| 2.50 |
26:53 |
2:51 |
11:25 |
142 127-149 |
1622 |
146 120-152 |
1/4 |
| 2.75 |
29:21 |
2:28 |
9:53 |
143 136-147 |
1413 |
151 142-152 |
3/3 |
| 3.00 |
31:52 |
2:31 |
10:03 |
144 141-149 |
1447 |
152 146-154 |
3/3 |
| 3.25 |
34:39 |
2:47 |
11:08 |
139 129-148 |
1547 |
148 118-154 |
3/3 |
| 3.50 |
37:18 |
2:40 |
10:38 |
140 134-144 |
1490 |
150 142-154 |
3/3 |
| 3.75 |
40:11 |
2:53 |
11:32 |
138 132-142 |
1591 |
146 118-154 |
4/3 |
| 4.00 |
42:45 |
2:33 |
10:13 |
138 134-141 |
1409 |
151 146-154 |
1/3 |
| 4.25 |
45:17 |
2:33 |
10:11 |
139 137-143 |
1415 |
149 146-152 |
5/3 |
| 4.50 |
48:45 |
3:28 |
13:51 |
126 101-149 |
1744 |
133 98-152 |
2/5 |
| 4.75 |
51:19 |
2:34 |
10:14 |
134 126-137 |
1372 |
151 148-154 |
2/3 |
| 5.00 |
54:00 |
2:41 |
10:45 |
146 136-158 |
1570 |
151 138-164 |
2/1 |
| 5.25 |
56:42 |
2:42 |
10:48 |
146 141-152 |
1576 |
150 142-152 |
4/1 |
| 5.50 |
59:16 |
2:34 |
10:17 |
148 143-155 |
1521 |
151 148-160 |
3/1 |
| 5.75 |
1:01:48 |
2:32 |
10:09 |
142 137-146 |
1441 |
151 144-156 |
4/2 |
| 6.00 |
1:04:12 |
2:24 |
9:35 |
146 141-161 |
1399 |
153 150-156 |
4/4 |
| 6.25 |
1:06:45 |
2:33 |
10:11 |
148 144-153 |
1506 |
151 144-154 |
7/3 |
| 6.50 |
1:10:21 |
3:37 |
14:27 |
139 126-149 |
2008 |
140 96-154 |
2/1 |
| 6.75 |
1:13:01 |
2:40 |
10:39 |
141 135-151 |
1503 |
149 144-154 |
2/2 |
| 7.00 |
1:15:22 |
2:21 |
9:24 |
144 141-148 |
1354 |
154 152-156 |
3/3 |
| 7.25 |
1:18:01 |
2:39 |
10:36 |
149 142-156 |
1580 |
151 118-156 |
2/6 |
| 7.50 |
1:20:42 |
2:41 |
10:42 |
142 129-158 |
1520 |
153 150-156 |
5/5 |
| 7.75 |
1:23:14 |
2:32 |
10:07 |
157 142-178 |
1588 |
154 144-160 |
3/2 |
| 8.00 |
1:25:51 |
2:37 |
10:29 |
153 139-163 |
1603 |
153 144-156 |
3/3 |
| 8.25 |
1:28:31 |
2:40 |
10:39 |
149 140-155 |
1588 |
151 146-156 |
1/2 |
| 8.44 |
1:30:32 |
2:01 |
10:46 |
147 144-149 |
1583 |
152 142-156 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
95.6 |
149 |
8.3 |
1:26:33 |
10:28 |
| Walk |
4.2 |
110 |
0.2 |
3:49 |
22:15 |
| Still |
0.2 |
- |
- |
10 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:21 |
35.53% |
More |
| 800m |
4:41 |
9:25 |
41.39% |
More |
| 1km |
5:57 |
9:34 |
42.50% |
More |
| Mile |
9:56 |
9:56 |
43.23% |
More |
| 5k |
32:48 |
10:33 |
44.55% |
More |
| 5 miles |
53:12 |
10:38 |
44.72% |
More |
| 10k |
1:06:17 |
10:40 |
44.83% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:26 |
9:26 |
45.51 |
| 5km |
31:23 |
10:06 |
46.55 |
| 5M |
51:58 |
10:24 |
45.78 |
| 10km |
1:05:26 |
10:32 |
45.40 |
| 10M |
1:48:21 |
10:50 |
45.32 |
| Half |
2:24:15 |
11:01 |
44.70 |
| 20M |
3:45:53 |
11:18 |
45.23 |
| Mara |
5:00:45 |
11:29 |
45.30 |
Three Things You Saw Today
1 Crows
2 Dog walkers
3 Horses
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