Sun 10th Mar 2019 at 4:00pm by mole-thing
Run > Coaching
-
Time
44:38
-
Miles
3.92
-
Min/mi
11:23
-
Pacing
67%
-
WAVA
44.47
-
Stride(cm)
88
-
Cals
461
-
Cadence
161
-
BPM
130
-
%MHR
69.8
-
B/mi
1485
-
Asc(m)
109
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:47(13:47/m) 125/143bpm 140cal 4.35/7.99mph
2) 1m - 10:12(10:12/m) 134/147bpm 112cal 5.88/8.08mph
3) 1m - 10:13(10:13/m) 134/149bpm 108cal 5.87/8.33mph
4) 0.92m - 10:26(11:23/m) 134/151bpm 101cal 5.27/6.89mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:35 |
2:35 |
20:41 |
104 72-120 |
2152 |
157 96-172 |
3/2 |
0.25 |
4:02 |
1:26 |
11:32 |
131 119-136 |
1511 |
164 154-170 |
6/2 |
0.38 |
5:44 |
1:42 |
13:38 |
136 132-139 |
1853 |
158 150-162 |
9/0 |
0.50 |
7:28 |
1:44 |
13:51 |
138 135-142 |
1912 |
159 156-162 |
8/0 |
0.63 |
8:48 |
1:21 |
10:44 |
136 134-142 |
1460 |
165 162-168 |
1/1 |
0.75 |
10:39 |
1:50 |
14:42 |
126 110-138 |
1853 |
161 114-168 |
1/1 |
0.88 |
11:50 |
1:11 |
9:30 |
119 110-128 |
1130 |
170 166-174 |
2/1 |
1.00 |
13:46 |
1:57 |
15:33 |
122 111-135 |
1897 |
150 112-174 |
1/2 |
1.13 |
14:52 |
1:06 |
8:48 |
127 123-135 |
1118 |
172 166-174 |
0/6 |
1.25 |
15:52 |
1:00 |
8:00 |
136 131-139 |
1087 |
173 172-174 |
0/9 |
1.38 |
16:55 |
1:03 |
8:25 |
143 140-146 |
1203 |
174 172-176 |
0/4 |
1.50 |
17:53 |
58 |
7:43 |
143 137-147 |
1103 |
173 172-174 |
0/10 |
1.63 |
19:20 |
1:27 |
11:35 |
130 121-137 |
1505 |
164 156-174 |
4/6 |
1.75 |
20:56 |
1:36 |
12:48 |
129 122-137 |
1652 |
152 106-166 |
5/2 |
1.88 |
22:17 |
1:21 |
10:45 |
133 128-137 |
1429 |
165 158-172 |
5/3 |
2.00 |
23:59 |
1:42 |
13:36 |
135 130-138 |
1836 |
147 88-168 |
8/1 |
2.13 |
25:19 |
1:20 |
10:41 |
126 118-138 |
1347 |
156 118-166 |
4/3 |
2.25 |
26:33 |
1:14 |
9:49 |
123 119-133 |
1208 |
165 154-174 |
0/9 |
2.38 |
27:33 |
1:00 |
8:03 |
133 131-136 |
1072 |
173 172-174 |
0/7 |
2.50 |
28:34 |
1:01 |
8:10 |
134 132-138 |
1094 |
173 172-174 |
0/4 |
2.63 |
29:44 |
1:09 |
9:14 |
140 136-142 |
1292 |
170 152-176 |
2/5 |
2.75 |
30:53 |
1:10 |
9:17 |
135 132-139 |
1254 |
170 168-172 |
3/2 |
2.88 |
32:20 |
1:27 |
11:36 |
136 132-142 |
1577 |
159 120-172 |
5/1 |
3.00 |
34:12 |
1:52 |
14:55 |
143 136-147 |
2132 |
152 88-170 |
6/0 |
3.13 |
35:31 |
1:19 |
10:32 |
130 121-137 |
1370 |
154 98-166 |
1/6 |
3.25 |
36:46 |
1:15 |
10:01 |
128 123-135 |
1282 |
167 162-170 |
5/2 |
3.38 |
38:27 |
1:41 |
13:30 |
134 124-139 |
1808 |
157 118-168 |
5/1 |
3.50 |
39:50 |
1:22 |
10:58 |
131 127-139 |
1436 |
158 110-170 |
6/0 |
3.63 |
41:46 |
1:56 |
15:31 |
132 120-141 |
2048 |
151 82-170 |
8/1 |
3.75 |
42:58 |
1:12 |
9:35 |
131 126-137 |
1255 |
166 162-168 |
3/2 |
3.88 |
44:08 |
1:11 |
9:25 |
146 137-150 |
1375 |
168 166-172 |
3/3 |
3.92 |
44:38 |
30 |
12:10 |
146 144-149 |
1776 |
168 160-172 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.1 |
164 |
3.8 |
41:07 |
10:51 |
Walk |
5.8 |
109 |
0.1 |
2:36 |
21:02 |
Still |
2.1 |
- |
- |
55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:48 |
44.83% |
More |
800m |
4:03 |
8:09 |
51.15% |
More |
1km |
5:23 |
8:40 |
50.11% |
More |
Mile |
9:41 |
9:41 |
47.26% |
More |
5k |
33:16 |
10:42 |
46.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:29 |
10:29 |
43.69 |
5km |
34:53 |
11:14 |
44.73 |
5M |
57:46 |
11:33 |
44.11 |
10km |
1:12:44 |
11:42 |
43.81 |
10M |
2:00:26 |
12:03 |
43.80 |
Half |
2:40:21 |
12:14 |
43.23 |
20M |
4:11:07 |
12:33 |
43.74 |
Mara |
5:34:20 |
12:46 |
43.81 |
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