Sun 10th Mar 2019 at 10:00am by Jon M
Run > General
- windy
- cold
-
Time
32:05
-
Miles
3.52
-
Min/mi
9:07
-
Pacing
85%
-
WAVA
57.81
-
Stride(cm)
109
-
Cals
337
-
Cadence
161
-
BPM
120
-
%MHR
70.3
-
B/mi
1096
-
Asc(m)
45
-
Hillscore
1
-
Surface
Road
Notes & Comments
Whippets 10k training session
===
1) 1m - 9:14(9:14/m) 116/126bpm 94cal 81/91rpm 6.5/0mph
2) 1m - 9:10(9:10/m) 123/135bpm 100cal 81/85rpm 6.54/0mph
3) 1m - 9:13(9:13/m) 122/134bpm 94cal 79/82rpm 6.51/0mph
4) 0.52m - 4:27(8:35/m) 127/132bpm 49cal 81/84rpm 6.99/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:06 |
1:06 |
8:51 |
103 66-122 |
911 |
167 158-182 |
2/0 |
0.25 |
2:12 |
1:05 |
8:41 |
121 119-123 |
1051 |
163 158-168 |
0/1 |
0.38 |
3:22 |
1:11 |
9:26 |
115 111-121 |
1084 |
161 158-164 |
0/3 |
0.50 |
4:26 |
1:04 |
8:29 |
115 112-116 |
976 |
162 160-164 |
1/2 |
0.63 |
5:39 |
1:13 |
9:44 |
119 117-126 |
1159 |
164 160-166 |
2/0 |
0.75 |
6:50 |
1:11 |
9:28 |
119 114-125 |
1126 |
161 158-164 |
1/2 |
0.88 |
8:03 |
1:13 |
9:42 |
111 102-119 |
1077 |
161 156-166 |
1/0 |
1.00 |
9:14 |
1:11 |
9:29 |
120 117-122 |
1138 |
163 156-166 |
3/0 |
1.13 |
10:24 |
1:10 |
9:19 |
125 122-128 |
1164 |
161 154-162 |
3/0 |
1.25 |
11:54 |
1:31 +20
|
12:06 |
118 106-125 |
1427 |
163 158-170 |
0/4 |
1.38 |
13:02 |
1:08 |
9:04 |
119 113-128 |
1078 |
163 160-164 |
1/1 |
1.50 |
14:09 |
1:07 |
8:54 |
130 127-134 |
1156 |
163 154-168 |
4/0 |
1.63 |
15:14 |
1:05 |
8:36 |
123 120-126 |
1058 |
161 158-162 |
0/4 |
1.75 |
16:24 |
1:11 |
9:26 |
121 117-127 |
1141 |
160 156-164 |
1/0 |
1.88 |
17:31 |
1:06 |
8:51 |
127 121-132 |
1125 |
161 158-166 |
2/2 |
2.00 |
18:45 |
1:14 |
9:51 |
119 113-124 |
1172 |
162 156-166 |
2/4 |
2.13 |
19:55 |
1:11 |
9:24 |
119 113-123 |
1119 |
158 156-160 |
0/4 |
2.25 |
21:12 |
1:17 |
10:18 |
120 117-122 |
1236 |
160 158-162 |
1/1 |
2.38 |
22:23 |
1:11 |
9:27 |
125 121-127 |
1182 |
157 154-160 |
3/0 |
2.50 |
23:33 |
1:10 |
9:19 |
122 116-126 |
1137 |
159 156-160 |
3/1 |
2.63 |
24:37 |
1:04 |
8:33 |
129 124-134 |
1103 |
163 160-164 |
4/0 |
2.75 |
26:13 |
1:35 +28
|
12:43 |
123 115-132 |
1564 |
160 152-164 |
3/0 |
2.88 |
27:18 |
1:06 |
8:45 |
116 114-119 |
1015 |
158 156-160 |
0/6 |
3.00 |
28:25 |
1:07 |
8:55 |
120 116-122 |
1070 |
159 158-160 |
1/2 |
3.13 |
29:35 |
1:10 |
9:17 |
122 114-128 |
1133 |
160 150-164 |
1/0 |
3.25 |
30:38 |
1:04 |
8:29 |
126 123-129 |
1068 |
159 152-164 |
1/1 |
3.38 |
31:41 |
1:03 |
8:24 |
129 125-132 |
1083 |
161 156-164 |
2/0 |
3.50 |
32:42 |
1:01 |
8:06 |
131 129-132 |
1060 |
165 162-168 |
0/2 |
3.52 |
32:52 |
10 |
8:49 |
131 130-131 |
1155 |
160 160-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
161 |
3.5 |
32:45 |
9:18 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.4 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:12 |
44.06% |
More |
800m |
4:13 |
8:29 |
51.09% |
More |
1km |
5:22 |
8:38 |
52.33% |
More |
Mile |
9:06 |
9:06 |
52.54% |
More |
5k |
29:10 |
9:23 |
55.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
56.56 |
5km |
28:06 |
9:03 |
57.99 |
5M |
46:33 |
9:19 |
57.28 |
10km |
58:36 |
9:26 |
56.95 |
10M |
1:37:02 |
9:42 |
57.00 |
Half |
2:09:12 |
9:52 |
56.28 |
20M |
3:22:19 |
10:07 |
56.96 |
Mara |
4:29:22 |
10:17 |
57.04 |
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