Tue 5th Feb 2019 at 5:00am by geordieNdog
Run > Recovery Run
-
Time
40:07
-
Miles
4.01
-
Min/mi
10:00
-
Pacing
96%
-
WAVA
43.75
-
Stride(cm)
90
-
Cals
492
-
Cadence
178
-
BPM
139
-
%MHR
75.8
-
B/mi
1388
-
Asc(m)
88
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.01m - 40:07(10:00/m) 139/155bpm 492cal 6/6.87mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:28 |
110 90-121 |
1041 |
183 180-190 |
1/3 |
0.25 |
2:26 |
1:15 |
9:58 |
126 120-131 |
1256 |
183 180-186 |
1/4 |
0.38 |
3:42 |
1:16 |
10:08 |
130 128-133 |
1318 |
182 180-184 |
3/1 |
0.50 |
5:03 |
1:21 |
10:47 |
140 133-146 |
1510 |
182 180-184 |
4/1 |
0.63 |
6:18 |
1:16 |
10:05 |
143 138-146 |
1442 |
182 180-184 |
4/2 |
0.75 |
7:33 |
1:14 |
9:54 |
132 129-137 |
1307 |
181 178-184 |
1/7 |
0.88 |
8:46 |
1:14 |
9:52 |
130 129-132 |
1282 |
180 178-182 |
3/7 |
1.00 |
10:00 |
1:13 |
9:47 |
131 129-134 |
1281 |
180 178-182 |
2/2 |
1.13 |
11:15 |
1:15 |
9:58 |
138 134-143 |
1376 |
180 178-182 |
5/0 |
1.25 |
12:30 |
1:15 |
10:02 |
141 136-143 |
1415 |
179 176-182 |
1/2 |
1.38 |
13:44 |
1:14 |
9:52 |
136 134-137 |
1343 |
177 176-180 |
2/4 |
1.50 |
15:00 |
1:16 |
10:10 |
137 135-139 |
1394 |
178 176-180 |
3/3 |
1.63 |
16:15 |
1:14 |
9:55 |
136 134-138 |
1349 |
177 176-178 |
2/4 |
1.75 |
17:31 |
1:17 |
10:14 |
135 133-137 |
1381 |
177 174-182 |
1/2 |
1.88 |
18:49 |
1:18 |
10:24 |
138 136-140 |
1434 |
176 176-180 |
2/1 |
2.00 |
20:02 |
1:12 |
9:37 |
139 138-140 |
1337 |
176 176-178 |
1/2 |
2.13 |
21:18 |
1:16 |
10:11 |
138 137-140 |
1405 |
176 172-178 |
2/2 |
2.25 |
22:35 |
1:17 |
10:19 |
137 136-138 |
1413 |
176 174-178 |
2/1 |
2.38 |
23:50 |
1:14 |
9:55 |
138 136-140 |
1368 |
177 176-182 |
1/1 |
2.50 |
25:03 |
1:14 |
9:48 |
141 140-142 |
1383 |
176 174-182 |
4/2 |
2.63 |
26:19 |
1:16 |
10:08 |
143 141-145 |
1448 |
178 176-178 |
4/1 |
2.75 |
27:33 |
1:14 |
9:51 |
142 141-144 |
1400 |
178 176-180 |
2/2 |
2.88 |
28:47 |
1:14 |
9:55 |
147 143-149 |
1459 |
176 174-178 |
4/2 |
3.00 |
30:01 |
1:14 |
9:49 |
146 141-149 |
1433 |
175 172-180 |
2/5 |
3.13 |
31:16 |
1:15 |
10:01 |
140 139-142 |
1401 |
174 172-176 |
1/2 |
3.25 |
32:30 |
1:14 |
9:53 |
142 139-147 |
1403 |
175 174-178 |
2/1 |
3.38 |
33:45 |
1:15 |
10:00 |
150 147-152 |
1499 |
176 174-178 |
8/3 |
3.50 |
35:03 |
1:18 |
10:23 |
152 148-155 |
1577 |
176 174-180 |
8/0 |
3.63 |
36:17 |
1:14 |
9:49 |
149 143-154 |
1463 |
176 174-178 |
0/5 |
3.75 |
37:30 |
1:13 |
9:46 |
140 139-143 |
1366 |
177 174-178 |
1/4 |
3.88 |
38:44 |
1:14 |
9:56 |
143 140-145 |
1420 |
178 176-180 |
3/2 |
4.00 |
40:00 |
1:15 |
10:03 |
146 143-151 |
1466 |
178 176-182 |
4/2 |
4.01 |
40:06 |
6 |
9:13 |
152 151-152 |
1402 |
176 176-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
177 |
4 |
40:06 |
10:00 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:41 |
31.96% |
More |
800m |
4:53 |
9:49 |
36.32% |
More |
1km |
6:08 |
9:52 |
37.83% |
More |
Mile |
9:53 |
9:53 |
40.26% |
More |
5k |
30:59 |
9:58 |
43.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
45.24 |
5km |
30:22 |
9:46 |
44.56 |
5M |
51:03 |
10:13 |
43.03 |
10km |
1:04:43 |
10:25 |
42.33 |
10M |
1:48:48 |
10:53 |
41.57 |
Half |
2:26:06 |
11:09 |
40.61 |
20M |
3:51:53 |
11:36 |
40.55 |
Mara |
5:11:23 |
11:53 |
40.26 |
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