Mon 4th Feb 2019 at 6:00pm by Old Man
Run > Coaching
-
Time
30:19
-
Miles
2.50
-
Min/mi
12:08
-
Pacing
48%
-
WAVA
40.93
-
Stride(cm)
82
-
Cals
297
-
Cadence
163
-
BPM
116
-
%MHR
65.1
-
B/mi
1405
-
Asc(m)
16
-
Surface
Road
Notes & Comments
Week 5 of r4f@ap. We ran down to the regional pool, around the bus park area and back to the shop
All going well
Split Summary
===
1) 1m - 13:20(13:20/m) 113/127bpm 126cal 4.5/5.68mph
2) 1m - 11:38(11:38/m) 118/128bpm 115cal 5.16/6.32mph
3) 0.5m - 5:21(10:37/m) 124/131bpm 56cal 5.65/6.49mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:44 |
1:44 |
13:52 |
111 79-127 |
1539 |
158 154-164 |
0/1 |
0.25 |
3:33 |
1:49 |
14:31 |
118 112-123 |
1713 |
158 148-166 |
1/0 |
0.38 |
4:58 |
1:25 |
11:17 |
118 114-122 |
1332 |
165 162-166 |
0/1 |
0.50 |
6:27 |
1:29 |
11:54 |
116 112-119 |
1381 |
164 160-168 |
1/0 |
0.63 |
8:09 |
1:42 |
13:35 |
109 107-111 |
1480 |
161 156-168 |
0/0 |
0.75 |
9:52 |
1:43 |
13:44 |
110 108-112 |
1510 |
160 156-170 |
0/2 |
0.88 |
11:36 |
1:45 |
13:57 |
112 109-114 |
1562 |
158 154-162 |
3/0 |
1.00 |
13:28 |
1:51 +6
|
14:51 |
112 106-114 |
1663 |
156 118-164 |
1/0 |
1.13 |
15:09 |
1:41 |
13:31 |
109 105-113 |
1472 |
155 118-160 |
0/1 |
1.25 |
19:09 |
4:00 +2:44
|
31:57 |
102 69-117 |
3259 |
166 156-170 |
3/0 |
1.38 |
20:50 |
1:41 |
13:31 |
121 118-126 |
1635 |
166 162-170 |
0/3 |
1.50 |
22:13 |
1:23 |
11:02 |
121 119-123 |
1335 |
165 162-166 |
0/2 |
1.63 |
23:32 |
1:20 |
10:38 |
122 120-124 |
1298 |
164 158-166 |
0/1 |
1.75 |
25:00 |
1:28 |
11:41 |
124 122-126 |
1448 |
163 160-164 |
1/0 |
1.88 |
26:25 |
1:25 |
11:19 |
124 122-127 |
1403 |
164 160-168 |
0/1 |
2.00 |
27:51 |
1:26 |
11:26 |
127 126-127 |
1452 |
164 162-166 |
1/0 |
2.13 |
29:12 |
1:21 |
10:52 |
126 124-128 |
1368 |
166 164-168 |
1/2 |
2.25 |
30:34 |
1:22 |
10:55 |
128 127-129 |
1396 |
166 164-170 |
1/0 |
2.38 |
33:20 |
2:46 +1:34
|
22:11 |
114 94-129 |
2529 |
169 162-172 |
0/1 |
2.50 |
34:42 |
1:22 |
10:57 |
125 116-128 |
1369 |
168 162-170 |
1/0 |
2.50 |
34:44 |
2 |
10:52 |
128 128-128 |
1391 |
166 166-166 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:37 |
32.94% |
More |
800m |
5:17 |
10:37 |
39.20% |
More |
1km |
6:53 |
11:05 |
39.16% |
More |
Mile |
11:04 |
11:04 |
41.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:58 |
10:58 |
41.76 |
5km |
38:35 |
12:25 |
40.44 |
5M |
1:05:26 |
13:05 |
38.94 |
10km |
1:23:17 |
13:24 |
38.26 |
10M |
2:21:15 |
14:08 |
37.34 |
Half |
3:10:36 |
14:33 |
36.36 |
20M |
5:04:52 |
15:15 |
36.03 |
Mara |
6:51:25 |
15:42 |
35.60 |
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