Wed 30th Jan 2019 at 6:00pm by JoeCarr28
Run > Recovery Run
-
Time
45:01
-
Miles
4.76
-
Min/mi
9:27
-
Pacing
91%
-
WAVA
49.47
-
Stride(cm)
93
-
Cals
386
-
Cadence
183
-
BPM
135
-
%MHR
74.4
-
B/mi
1280
-
Asc(m)
152
-
Hillscore
11
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:32(5:32/km) 127/146bpm 43cal 10.83/12.66kmph
2) 1km - 6:02(6:02/km) 134/149bpm 53cal 9.95/11.29kmph
3) 1km - 6:11(6:11/km) 142/152bpm 61cal 9.71/10.68kmph
4) 1km - 6:06(6:06/km) 138/144bpm 57cal 9.84/10.88kmph
5) 1km - 5:46(5:46/km) 135/152bpm 47cal 10.41/11.42kmph
6) 1km - 5:37(5:37/km) 134/147bpm 44cal 10.7/11.79kmph
7) 1km - 5:41(5:41/km) 134/140bpm 46cal 10.54/11.19kmph
8) 0.66km - 4:06(6:14/km) 139/151bpm 35cal 9.63/10.98kmph
5:32 6:02 6:11 6:06 5:46 5:37 5:41 4:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:13 |
2:13 |
8:51 |
118 90-128 |
1044 |
179 176-184 |
0/28 |
0.50 |
4:27 |
2:15 |
8:58 |
132 122-146 |
1184 |
185 180-192 |
10/6 |
0.75 |
6:47 |
2:20 |
9:18 |
134 127-144 |
1247 |
187 178-194 |
3/4 |
1.00 |
8:58 |
2:11 |
8:44 |
129 122-138 |
1127 |
185 182-192 |
2/15 |
1.25 |
11:38 |
2:40 |
10:42 |
139 125-149 |
1486 |
184 178-188 |
21/5 |
1.50 |
14:11 |
2:33 |
10:11 |
146 136-152 |
1486 |
184 178-186 |
19/2 |
1.75 |
16:37 |
2:26 |
9:44 |
139 136-140 |
1353 |
184 180-186 |
10/0 |
2.00 |
19:05 |
2:28 |
9:51 |
138 136-140 |
1360 |
184 180-186 |
11/0 |
2.25 |
21:35 |
2:30 |
10:00 |
140 137-143 |
1400 |
184 178-186 |
15/1 |
2.50 |
23:58 |
2:23 |
9:32 |
137 130-144 |
1305 |
182 174-186 |
6/8 |
2.75 |
26:21 |
2:23 |
9:32 |
138 125-152 |
1316 |
183 176-186 |
10/7 |
3.00 |
28:39 |
2:19 |
9:15 |
134 124-150 |
1239 |
182 176-186 |
3/13 |
3.25 |
30:53 |
2:14 |
8:55 |
129 125-135 |
1151 |
181 176-186 |
1/17 |
3.50 |
33:12 |
2:19 |
9:16 |
137 128-147 |
1269 |
182 178-186 |
7/8 |
3.75 |
35:22 |
2:10 |
8:40 |
134 128-144 |
1162 |
183 178-186 |
1/10 |
4.00 |
37:35 |
2:13 |
8:50 |
133 129-139 |
1175 |
183 178-186 |
2/9 |
4.25 |
39:58 |
2:23 |
9:31 |
133 130-139 |
1265 |
182 176-186 |
2/9 |
4.50 |
42:14 |
2:17 |
9:07 |
135 128-140 |
1231 |
183 178-186 |
1/9 |
4.75 |
44:55 |
2:40 |
10:41 |
142 129-151 |
1516 |
182 176-186 |
20/1 |
4.76 |
45:00 |
5 |
11:03 |
151 151-151 |
1670 |
183 182-184 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
183 |
4.8 |
45:00 |
9:27 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:28 |
38.72% |
More |
800m |
4:19 |
8:42 |
44.05% |
More |
1km |
5:30 |
8:51 |
45.18% |
More |
Mile |
8:53 |
8:53 |
47.58% |
More |
5k |
28:59 |
9:20 |
49.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:37 |
8:37 |
49.05 |
5km |
28:38 |
9:13 |
50.22 |
5M |
47:26 |
9:29 |
49.34 |
10km |
59:43 |
9:37 |
48.93 |
10M |
1:38:53 |
9:53 |
48.82 |
Half |
2:11:39 |
10:03 |
48.14 |
20M |
3:26:10 |
10:19 |
48.71 |
Mara |
4:34:29 |
10:29 |
48.78 |
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