Tue 12th Feb 2019 at 6:00am by Sorequads
Run > Recovery Run
-
Time
1:17:00
-
Miles
9.16
-
Min/mi
8:24
-
Pacing
84%
-
WAVA
52.14
-
Stride(cm)
107
-
Cadence
179
-
BPM
125
-
%MHR
75.9
-
B/mi
1052
-
Asc(m)
134
-
Surface
Road
Notes & Comments
Planned easy pace but had nothing more to offer than recovery pace. A sign of lat week being huge. Probably useful to go very easy before tomorrow’s log run.
Split Summary
===
1) 1m - 8:30(8:30/m) 121/131bpm
2) 1m - 8:47(8:47/m) 125/129bpm
3) 1m - 8:25(8:25/m) 127/134bpm
4) 1m - 8:14(8:14/m) 127/130bpm
5) 1m - 8:08(8:08/m) 125/131bpm
6) 1m - 9:07(9:07/m) 125/132bpm
7) 1m - 8:40(8:40/m) 127/133bpm
8) 1m - 8:23(8:23/m) 126/133bpm
9) 1m - 8:54(8:54/m) 122/128bpm
10) 0.16m - 1:21(8:32/m) 128/135bpm
8:30 8:47 8:25 8:14 8:08 9:07 8:40 8:23 8:54 1:21
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:14 |
2:14 |
8:55 |
113 104-116 |
1007 |
175 160-188 |
2/9 |
| 0.50 |
4:23 |
2:09 |
8:37 |
122 120-128 |
1051 |
177 166-190 |
3/4 |
| 0.75 |
6:24 |
2:01 |
8:03 |
125 118-131 |
1007 |
177 164-190 |
5/3 |
| 1.00 |
8:29 |
2:05 |
8:21 |
123 118-126 |
1027 |
178 166-192 |
4/4 |
| 1.25 |
10:37 |
2:08 |
8:31 |
125 123-128 |
1065 |
180 162-196 |
3/2 |
| 1.50 |
12:34 |
1:58 |
7:51 |
124 121-129 |
973 |
180 168-192 |
2/2 |
| 1.75 |
15:00 |
2:26 |
9:43 |
124 117-128 |
1204 |
180 170-190 |
3/3 |
| 2.00 |
17:15 |
2:15 |
9:00 |
126 123-128 |
1135 |
182 172-192 |
2/1 |
| 2.25 |
19:20 |
2:05 |
8:21 |
127 125-129 |
1061 |
183 172-192 |
1/2 |
| 2.50 |
20:57 |
1:36 |
6:26 |
126 119-131 |
810 |
182 166-194 |
3/2 |
| 2.75 |
23:30 |
2:33 |
10:13 |
130 124-134 |
1328 |
180 164-192 |
3/1 |
| 3.00 |
25:42 |
2:12 |
8:46 |
126 124-128 |
1106 |
180 170-190 |
1/1 |
| 3.25 |
27:44 |
2:03 |
8:10 |
127 124-130 |
1038 |
180 168-194 |
3/2 |
| 3.50 |
29:47 |
2:03 |
8:13 |
126 120-130 |
1034 |
180 162-192 |
4/4 |
| 3.75 |
31:43 |
1:56 |
7:44 |
126 124-127 |
974 |
181 168-194 |
2/3 |
| 4.00 |
33:54 |
2:11 |
8:43 |
127 125-130 |
1106 |
181 170-194 |
3/3 |
| 4.25 |
35:48 |
1:54 |
7:36 |
127 122-131 |
964 |
179 164-194 |
7/7 |
| 4.50 |
37:47 |
1:58 |
7:54 |
126 120-131 |
995 |
180 168-192 |
5/2 |
| 4.75 |
40:00 |
2:14 |
8:55 |
124 122-127 |
1106 |
181 170-192 |
1/4 |
| 5.00 |
42:02 |
2:02 |
8:08 |
125 123-128 |
1016 |
182 172-194 |
1/2 |
| 5.25 |
44:03 |
2:01 |
8:02 |
124 122-127 |
997 |
182 170-194 |
4/4 |
| 5.50 |
46:20 |
2:17 |
9:10 |
126 121-132 |
1155 |
179 168-194 |
6/4 |
| 5.75 |
49:06 |
2:45 |
11:01 |
123 101-127 |
1356 |
180 154-212 |
3/3 |
| 6.00 |
51:11 |
2:05 |
8:22 |
126 122-131 |
1053 |
180 168-190 |
2/5 |
| 6.25 |
53:44 |
2:33 |
10:10 |
128 122-133 |
1302 |
176 164-188 |
4/1 |
| 6.50 |
55:42 |
1:59 |
7:55 |
126 120-131 |
997 |
181 162-194 |
1/2 |
| 6.75 |
57:49 |
2:07 |
8:26 |
127 124-130 |
1071 |
180 168-200 |
4/4 |
| 7.00 |
59:51 |
2:02 |
8:07 |
126 124-128 |
1023 |
179 162-190 |
3/3 |
| 7.25 |
1:01:51 |
2:00 |
8:00 |
126 125-128 |
1007 |
178 162-192 |
3/3 |
| 7.50 |
1:03:56 |
2:05 |
8:21 |
126 124-128 |
1052 |
177 166-192 |
4/4 |
| 7.75 |
1:05:57 |
2:01 |
8:04 |
125 122-128 |
1009 |
173 152-192 |
7/6 |
| 8.00 |
1:08:12 |
2:15 |
9:01 |
128 124-133 |
1155 |
174 160-192 |
7/9 |
| 8.25 |
1:10:52 |
2:40 |
10:39 |
119 99-127 |
1267 |
179 162-254 |
3/4 |
| 8.50 |
1:13:01 |
2:09 |
8:36 |
123 119-125 |
1059 |
179 168-192 |
3/4 |
| 8.75 |
1:15:02 |
2:01 |
8:05 |
123 120-127 |
994 |
177 166-190 |
2/2 |
| 9.00 |
1:17:08 |
2:05 |
8:22 |
124 120-128 |
1037 |
178 166-190 |
1/3 |
| 9.16 |
1:18:29 |
1:21 |
8:35 |
128 123-135 |
1098 |
176 164-186 |
9/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
179 |
9.2 |
1:18:29 |
8:34 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:33 |
6:13 |
47.95% |
More |
| 800m |
3:31 |
7:04 |
48.08% |
More |
| 1km |
4:44 |
7:37 |
46.83% |
More |
| Mile |
7:55 |
7:55 |
48.58% |
More |
| 5k |
25:27 |
8:11 |
51.31% |
More |
| 5 miles |
41:44 |
8:21 |
51.02% |
More |
| 10k |
52:51 |
8:30 |
50.42% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:22 |
7:22 |
52.24 |
| 5km |
24:29 |
7:53 |
53.33 |
| 5M |
40:32 |
8:06 |
52.53 |
| 10km |
51:02 |
8:13 |
52.21 |
| 10M |
1:24:30 |
8:27 |
52.12 |
| Half |
1:52:31 |
8:35 |
51.41 |
| 20M |
2:56:11 |
8:49 |
52.03 |
| Mara |
3:54:34 |
8:57 |
52.11 |
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