Mon 11th Mar 2019 at 7:00pm by mole-thing
Run > Coaching
-
Time
38:04
-
Miles
3.68
-
Min/mi
10:21
-
Pacing
86%
-
WAVA
48.85
-
Stride(cm)
95
-
Cals
435
-
Cadence
164
-
BPM
137
-
%MHR
73.3
-
B/mi
1418
-
Asc(m)
99
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:40(9:40/m) 135/147bpm 114cal 6.21/7.18mph
2) 1m - 9:35(9:35/m) 140/150bpm 117cal 6.26/7.35mph
3) 1m - 10:53(10:53/m) 139/146bpm 126cal 5.51/6.91mph
4) 0.68m - 7:56(11:36/m) 135/145bpm 78cal 5.17/6.41mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:52 |
127 101-137 |
1252 |
170 160-174 |
1/4 |
0.25 |
2:23 |
1:09 |
9:15 |
133 130-136 |
1230 |
172 166-174 |
0/8 |
0.38 |
3:31 |
1:08 |
9:03 |
138 130-147 |
1249 |
170 166-174 |
5/3 |
0.50 |
4:41 |
1:10 |
9:19 |
141 137-146 |
1314 |
172 170-174 |
0/9 |
0.63 |
5:51 |
1:10 |
9:18 |
131 129-136 |
1219 |
167 162-170 |
0/5 |
0.75 |
7:03 |
1:13 |
9:40 |
130 127-137 |
1257 |
168 164-170 |
1/6 |
0.88 |
8:30 |
1:27 |
11:36 |
137 133-141 |
1589 |
169 164-172 |
3/2 |
1.00 |
9:39 |
1:09 |
9:08 |
142 140-144 |
1298 |
169 166-172 |
3/3 |
1.13 |
10:49 |
1:10 |
9:21 |
142 140-145 |
1327 |
170 168-172 |
1/5 |
1.25 |
11:54 |
1:05 |
8:44 |
136 129-140 |
1187 |
170 168-172 |
0/8 |
1.38 |
13:07 |
1:13 |
9:43 |
137 129-144 |
1332 |
166 162-170 |
6/2 |
1.50 |
14:26 |
1:19 |
10:33 |
140 131-145 |
1477 |
168 162-174 |
1/1 |
1.63 |
15:29 |
1:03 |
8:24 |
132 130-134 |
1108 |
169 168-170 |
0/7 |
1.75 |
16:41 |
1:12 |
9:33 |
137 132-142 |
1308 |
168 166-170 |
4/2 |
1.88 |
17:57 |
1:16 |
10:04 |
145 143-148 |
1460 |
168 164-170 |
5/1 |
2.00 |
19:14 |
1:17 |
10:18 |
148 145-149 |
1525 |
167 162-170 |
4/0 |
2.13 |
20:25 |
1:11 |
9:29 |
143 142-145 |
1355 |
168 164-172 |
1/2 |
2.25 |
21:47 |
1:22 |
10:59 |
139 134-142 |
1526 |
167 164-170 |
1/2 |
2.38 |
22:57 |
1:10 |
9:18 |
139 135-142 |
1293 |
166 164-168 |
3/2 |
2.50 |
24:33 |
1:36 |
12:48 |
140 126-143 |
1791 |
145 108-166 |
4/1 |
2.63 |
25:52 |
1:19 |
10:30 |
133 124-139 |
1395 |
164 162-166 |
4/2 |
2.75 |
27:16 |
1:24 |
11:12 |
139 138-141 |
1557 |
163 160-166 |
7/2 |
2.88 |
28:41 |
1:25 |
11:23 |
140 137-142 |
1595 |
160 156-164 |
5/1 |
3.00 |
30:07 |
1:26 |
11:31 |
140 138-143 |
1612 |
163 160-166 |
7/1 |
3.13 |
31:56 |
1:48 |
14:27 |
135 123-141 |
1952 |
148 108-166 |
8/0 |
3.25 |
33:19 |
1:23 |
11:04 |
135 125-140 |
1495 |
162 158-166 |
7/3 |
3.38 |
34:40 |
1:21 |
10:47 |
134 131-139 |
1446 |
162 160-166 |
1/7 |
3.50 |
35:55 |
1:15 |
10:03 |
129 127-130 |
1296 |
163 162-166 |
1/4 |
3.63 |
37:26 |
1:31 |
12:05 |
136 129-145 |
1644 |
162 156-168 |
6/1 |
3.68 |
38:04 |
38 |
11:00 |
143 142-144 |
1572 |
162 144-170 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
166 |
3.6 |
37:12 |
10:14 |
Walk |
2.3 |
111 |
0 |
52 |
18:29 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
39.87% |
More |
800m |
4:34 |
9:11 |
45.37% |
More |
1km |
5:43 |
9:13 |
47.12% |
More |
Mile |
9:24 |
9:24 |
48.76% |
More |
5k |
31:39 |
10:11 |
49.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:34 |
9:34 |
47.87 |
5km |
31:49 |
10:14 |
49.04 |
5M |
52:41 |
10:32 |
48.36 |
10km |
1:06:20 |
10:41 |
48.03 |
10M |
1:49:50 |
10:59 |
48.03 |
Half |
2:26:14 |
11:10 |
47.40 |
20M |
3:49:00 |
11:27 |
47.96 |
Mara |
5:04:53 |
11:38 |
48.04 |
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