Thu 7th Feb 2019 at 5:00am by Sorequads
Run > Recovery Run
-
Time
1:03:18
-
Miles
7.12
-
Min/mi
8:53
-
Pacing
79%
-
WAVA
48.63
-
Stride(cm)
103
-
Cadence
176
-
BPM
122
-
%MHR
74.2
-
B/mi
1089
-
Asc(m)
84
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Fancied road shoes togove more options. Especially after yesterday including lots of off road on the canal. Predictably stiff after MLR and weigts
Split Summary
===
1) 1m - 10:32(10:32/m) 122/131bpm
2) 1m - 8:39(8:39/m) 124/135bpm
3) 1m - 8:41(8:41/m) 123/129bpm
4) 1m - 8:43(8:43/m) 125/137bpm
5) 1m - 8:35(8:35/m) 121/128bpm
6) 1m - 9:01(9:01/m) 126/132bpm
7) 1m - 8:07(8:07/m) 118/123bpm
8) 0.12m - 1:00(8:31/m) 118/121bpm
10:32 8:39 8:41 8:43 8:35 9:01 8:07 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:59 |
2:59 |
11:55 |
117 104-125 |
1394 |
175 148-196 |
5/0 |
0.50 |
5:12 |
2:13 |
8:53 |
120 110-124 |
1065 |
174 160-192 |
4/1 |
0.75 |
8:20 |
3:08 |
12:33 |
121 96-131 |
1519 |
177 162-196 |
1/3 |
1.00 |
10:30 |
2:10 |
8:41 |
127 126-131 |
1102 |
179 164-194 |
7/1 |
1.25 |
12:39 |
2:09 |
8:35 |
127 116-134 |
1091 |
176 164-186 |
4/2 |
1.50 |
14:44 |
2:05 |
8:20 |
123 114-127 |
1025 |
177 162-190 |
4/0 |
1.75 |
16:54 |
2:10 |
8:40 |
119 115-125 |
1031 |
175 162-190 |
3/5 |
2.00 |
19:10 |
2:16 |
9:03 |
128 123-135 |
1158 |
177 166-188 |
4/4 |
2.25 |
21:21 |
2:11 |
8:44 |
119 114-124 |
1040 |
178 160-190 |
0/6 |
2.50 |
23:30 |
2:09 |
8:35 |
124 119-127 |
1064 |
180 168-192 |
4/0 |
2.75 |
25:42 |
2:12 |
8:49 |
124 121-127 |
1093 |
179 168-190 |
6/0 |
3.00 |
27:51 |
2:09 |
8:36 |
125 122-129 |
1075 |
176 164-190 |
9/1 |
3.25 |
30:05 |
2:14 |
8:56 |
127 123-133 |
1135 |
178 166-188 |
7/2 |
3.50 |
32:23 |
2:19 |
9:15 |
128 121-137 |
1183 |
177 166-192 |
4/1 |
3.75 |
34:22 |
1:59 |
7:55 |
125 114-134 |
990 |
176 160-190 |
0/10 |
4.00 |
36:33 |
2:11 |
8:43 |
119 115-124 |
1037 |
178 166-192 |
0/6 |
4.25 |
38:44 |
2:11 |
8:44 |
122 116-128 |
1066 |
178 168-194 |
0/7 |
4.50 |
40:56 |
2:12 |
8:48 |
121 118-125 |
1064 |
178 166-188 |
1/4 |
4.75 |
43:03 |
2:07 |
8:27 |
118 107-125 |
997 |
174 162-186 |
0/4 |
5.00 |
45:09 |
2:07 |
8:27 |
121 116-124 |
1022 |
175 160-194 |
2/2 |
5.25 |
47:20 |
2:11 |
8:44 |
127 123-132 |
1110 |
172 162-182 |
3/0 |
5.50 |
49:40 |
2:20 |
9:18 |
129 126-131 |
1201 |
176 168-182 |
3/2 |
5.75 |
51:53 |
2:13 |
8:51 |
125 117-128 |
1106 |
174 162-186 |
0/6 |
6.00 |
54:10 |
2:18 |
9:10 |
122 120-124 |
1119 |
176 164-186 |
5/0 |
6.25 |
56:10 |
2:00 |
8:00 |
119 116-123 |
951 |
176 164-190 |
1/2 |
6.50 |
58:27 |
2:17 |
9:09 |
119 113-123 |
1089 |
176 166-184 |
1/1 |
6.75 |
1:00:13 |
1:46 |
7:02 |
118 115-121 |
831 |
177 166-190 |
0/3 |
7.00 |
1:02:16 |
2:03 |
8:13 |
115 110-118 |
945 |
175 162-188 |
0/4 |
7.12 |
1:03:18 |
1:01 |
8:43 |
118 116-121 |
1029 |
175 166-186 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.4 |
179 |
4.9 |
43:19 |
8:51 |
Walk |
31.6 |
168 |
2.2 |
19:59 |
9:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:49 |
43.74% |
More |
800m |
3:46 |
7:35 |
44.84% |
More |
1km |
4:53 |
7:52 |
45.39% |
More |
Mile |
8:02 |
8:02 |
47.87% |
More |
5k |
26:35 |
8:33 |
49.11% |
More |
5 miles |
43:00 |
8:36 |
49.51% |
More |
10k |
53:29 |
8:36 |
49.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
48.71 |
5km |
26:17 |
8:28 |
49.68 |
5M |
43:31 |
8:42 |
48.93 |
10km |
54:48 |
8:49 |
48.62 |
10M |
1:30:44 |
9:04 |
48.54 |
Half |
2:00:48 |
9:13 |
47.89 |
20M |
3:09:11 |
9:28 |
48.45 |
Mara |
4:11:52 |
9:37 |
48.53 |
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