Mon 4th Mar 2019 at 7:00pm by snogard
Run > Tempo
-
Time
56:41
-
Miles
5.24
-
Min/mi
10:49
-
Pacing
51%
-
WAVA
55.44
-
Stride(cm)
91
-
Cals
455
-
Cadence
163
-
BPM
134
-
%MHR
70.7
-
B/mi
1446
-
Asc(m)
104
-
Hillscore
9
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1.61km - 11:20(7:03/km) 114/122bpm 75cal 8.51/9.64kmph
2) 1.61km - 9:47(6:05/km) 134/152bpm 88cal 9.87/11.29kmph
3) 1.61km - 9:40(6:00/km) 141/157bpm 91cal 9.99/11.19kmph
4) 1.61km - 9:35(5:57/km) 145/158bpm 91cal 10.08/11.72kmph
5) 1.61km - 14:15(8:51/km) 130/157bpm 90cal 6.78/10.75kmph
6) 0.39km - 2:04(5:14/km) 147/151bpm 20cal 11.46/12.46kmph
11:20 9:47 9:40 9:35 14:15 2:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:52 |
2:52 |
11:27 |
108 88-117 |
1237 |
159 156-168 |
1/1 |
0.50 |
5:35 |
2:43 |
10:51 |
116 112-122 |
1258 |
158 154-160 |
1/3 |
0.75 |
8:09 |
2:35 |
10:19 |
118 114-121 |
1217 |
159 156-160 |
5/10 |
1.00 |
11:20 |
3:11 |
12:43 |
114 107-117 |
1449 |
161 158-166 |
0/8 |
1.25 |
13:42 |
2:22 |
9:29 |
126 116-131 |
1194 |
162 158-166 |
0/15 |
1.50 |
15:59 |
2:17 |
9:07 |
126 121-134 |
1149 |
161 158-164 |
2/6 |
1.75 |
18:30 |
2:31 |
10:04 |
137 134-139 |
1379 |
162 160-166 |
5/2 |
2.00 |
21:08 |
2:38 |
10:32 |
146 139-152 |
1538 |
163 158-166 |
17/1 |
2.25 |
23:28 |
2:20 |
9:19 |
137 132-141 |
1277 |
166 164-168 |
0/11 |
2.50 |
25:42 |
2:14 |
8:57 |
131 129-138 |
1172 |
166 164-170 |
3/8 |
2.75 |
27:58 |
2:16 |
9:04 |
143 137-148 |
1296 |
166 162-166 |
1/5 |
3.00 |
30:48 |
2:50 |
11:20 |
150 143-157 |
1700 |
164 158-166 |
22/0 |
3.25 |
33:05 |
2:17 |
9:08 |
145 142-147 |
1324 |
167 166-170 |
1/7 |
3.50 |
35:16 |
2:11 |
8:43 |
139 134-144 |
1211 |
167 166-170 |
0/15 |
3.75 |
37:35 |
2:20 |
9:19 |
143 136-151 |
1333 |
166 164-168 |
3/4 |
4.00 |
40:23 |
2:47 |
11:10 |
152 147-158 |
1696 |
163 158-172 |
20/0 |
4.25 |
45:51 |
5:28 |
21:52 |
122 100-156 |
2667 |
164 122-176 |
5/1 |
4.50 |
49:02 |
3:11 |
12:44 |
138 127-148 |
1758 |
161 122-172 |
7/0 |
4.75 |
51:52 |
2:50 |
11:20 |
134 131-137 |
1518 |
166 158-242 |
3/0 |
5.00 |
54:37 |
2:46 |
11:02 |
139 134-149 |
1534 |
165 122-178 |
3/1 |
5.25 |
56:42 |
2:05 |
8:29 |
147 140-151 |
1246 |
169 162-176 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.1 |
163 |
5.2 |
55:03 |
10:32 |
Walk |
2.0 |
122 |
0 |
1:07 |
1:08:03 |
Still |
0.9 |
- |
- |
32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:12 |
51.68% |
More |
800m |
4:25 |
8:54 |
54.15% |
More |
1km |
5:34 |
8:57 |
55.84% |
More |
Mile |
9:23 |
9:23 |
55.71% |
More |
5k |
30:02 |
9:40 |
60.83% |
More |
5 miles |
53:52 |
10:46 |
55.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:10 |
9:10 |
57.05 |
5km |
31:54 |
10:16 |
57.28 |
5M |
53:50 |
10:46 |
55.55 |
10km |
1:08:22 |
11:00 |
54.83 |
10M |
1:55:24 |
11:32 |
53.69 |
Half |
2:35:18 |
11:51 |
52.20 |
20M |
4:07:21 |
12:22 |
51.78 |
Mara |
5:32:54 |
12:42 |
51.09 |
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Very well done, especially getting out in thus weather 😀
Good work!
the weather the run