Wed 13th Mar 2019 at 5:00pm by rupert bear
Run > Coaching
-
Time
26:27
-
Miles
3.11
-
Min/mi
8:30
-
Pacing
0%
-
WAVA
62.29
-
Stride(cm)
103
-
Cals
254
-
Cadence
183
-
BPM
108
-
%MHR
68.4
-
B/mi
919
-
Surface
Road
Notes & Comments
Track session - PRees couldn’t make it so I took the top group.
Split Summary
===
1) 0.52m - 4:42(9:04/m) 112/138bpm 50cal 6.61/7.24mph
2) 0.3m - 2:40(8:51/m) 103/112bpm 23cal 6.78/8.16mph
3) 0.01m - 5(14:07/m) 108/111bpm 4.25/7.85mph
4) 0.14m - 1:07(7:45/m) 111/116bpm 11cal 7.74/8.22mph
5) 0.06m - 53(15:42/m) 82/116bpm 4cal 3.82/7.97mph
6) 0.16m - 1:14(7:38/m) 97/116bpm 8cal 7.86/8.41mph
7) 0.01m - 19(38:23/m) 115/117bpm 3cal 1.56/8.12mph
8) 0.18m - 1:17(6:56/m) 116/126bpm 14cal 8.65/9.37mph
9) 0.01m - 53(1:02:16/m) 108/126bpm 9cal 0.96/9.39mph
10) 0.08m - 37(8:09/m) 102/108bpm 5cal 7.36/9.33mph
11) 0.17m - 1:12(6:58/m) 115/126bpm 12cal 8.61/9.29mph
12) 0m - 2(8:54/m) 111/127bpm 6.74/9.33mph
13) 0.19m - 1:18(6:50/m) 107/126bpm 11cal 8.77/9.25mph
14) 0m - 2(6:25/m) 126/127bpm 9.36/9.29mph
15) 0.18m - 1:18(7:03/m) 126/128bpm 16cal 8.51/9mph
16) 0.01m - 4(13:13/m) 94/129bpm 1cal 4.54/9.04mph
17) 1m - 8:05(8:05/m) 112/125bpm 80cal 7.42/8.06mph
18) 0.08m - 37(7:58/m) 121/123bpm 7cal 7.53/7.66mph
4:42 2:40 5 1:07 53 1:14 19 1:17 53 37 1:12 2 1:18 2 1:18 4 8:05 37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:09 |
1:09 |
9:09 |
122 105-138 |
1115 |
183 180-186 |
0.25 |
2:14 |
1:05 |
8:43 |
120 96-138 |
1045 |
180 178-182 |
0.38 |
3:19 |
1:05 |
8:38 |
104 101-107 |
898 |
180 178-182 |
0.50 |
4:23 |
1:04 |
8:33 |
104 102-107 |
889 |
183 178-190 |
0.63 |
16:18 |
11:56 +11:34
|
1:35:25 |
91 71-107 |
8683 |
184 178-190 |
0.75 |
18:23 |
2:05 +1
|
16:38 |
108 104-112 |
1796 |
182 178-186 |
0.88 |
19:36 |
1:13 +14
|
9:45 |
108 102-112 |
1053 |
185 180-198 |
1.00 |
26:02 |
6:26 +5:21
|
51:26 |
100 69-116 |
5144 |
182 170-186 |
1.13 |
34:07 |
8:05 +6:54
|
1:04:37 |
87 59-107 |
5622 |
179 120-196 |
1.25 |
35:27 |
1:21 +1
|
10:44 |
112 108-116 |
1203 |
179 120-194 |
1.38 |
36:19 |
52 |
6:54 |
120 115-126 |
827 |
186 182-190 |
1.50 |
38:18 |
1:59 +16
|
15:51 |
105 95-126 |
1664 |
186 172-192 |
1.63 |
39:11 |
54 |
7:09 |
118 113-124 |
845 |
186 180-188 |
1.75 |
42:36 |
3:25 +2:43
|
27:17 |
101 80-127 |
2755 |
188 184-192 |
1.88 |
43:57 |
1:21 +19
|
10:45 |
123 115-127 |
1322 |
187 186-190 |
2.00 |
44:49 |
53 |
7:03 |
125 124-127 |
881 |
187 178-190 |
2.13 |
51:36 |
6:47 +5:44
|
54:14 |
107 70-129 |
5802 |
185 180-194 |
2.25 |
52:42 |
1:06 |
8:49 |
108 104-116 |
953 |
182 180-184 |
2.38 |
53:44 |
1:02 |
8:14 |
109 107-111 |
898 |
182 180-184 |
2.50 |
54:42 |
58 |
7:46 |
112 110-115 |
870 |
185 184-188 |
2.63 |
55:48 |
1:05 +7
|
8:43 |
110 96-121 |
958 |
185 180-190 |
2.75 |
56:49 |
1:02 |
8:12 |
112 109-114 |
919 |
185 182-186 |
2.88 |
57:47 |
58 |
7:45 |
116 112-119 |
899 |
185 180-188 |
3.00 |
58:45 |
57 |
7:38 |
118 117-119 |
901 |
186 184-190 |
3.11 |
59:38 |
53 |
8:08 |
121 118-122 |
984 |
186 184-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.4 |
184 |
3.1 |
25:41 |
18:57 |
Walk |
0.4 |
123 |
0 |
24 |
48:32 |
Still |
0.5 |
- |
- |
27 |
- |
Pause |
35.7 |
- |
- |
33:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
47.57% |
More |
800m |
3:57 |
7:56 |
55.02% |
More |
1km |
4:58 |
8:00 |
56.91% |
More |
Mile |
8:04 |
8:04 |
59.71% |
More |
5k |
59:35 |
19:11 |
27.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:51 |
7:51 |
61.42 |
5km |
26:25 |
8:30 |
62.24 |
5M |
43:58 |
8:48 |
61.22 |
10km |
55:28 |
8:56 |
60.74 |
10M |
1:32:18 |
9:14 |
60.51 |
Half |
2:03:13 |
9:24 |
59.60 |
20M |
3:13:46 |
9:41 |
60.06 |
Mara |
4:18:40 |
9:52 |
60.00 |
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