Thu 21st Mar 2019 at 9:00am by ronhar
Run > General
-
Time
56:49
-
Miles
4.44
-
Min/mi
12:48
-
Pacing
65%
-
WAVA
45.55
-
Stride(cm)
69
-
Cals
554
-
Cadence
181
-
BPM
135
-
%MHR
75.1
-
B/mi
1730
-
Surface
Road
Notes & Comments
Vines inner loop
===
1) 1m - 11:47(11:48/m) 145/159bpm 130cal 5.09/6.89mph
2) 1m - 12:16(12:16/m) 132/150bpm 122cal 4.89/5.51mph
3) 1m - 12:20(12:20/m) 139/151bpm 127cal 4.87/5.78mph
4) 1m - 11:54(11:54/m) 138/152bpm 121cal 5.04/6.24mph
5) 0.44m - 8:31(19:28/m) 117/151bpm 54cal 3.08/5.47mph
11:47 12:16 12:20 11:54 8:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:29 |
1:29 |
11:53 |
139 100-159 |
1652 |
189 184-194 |
0.25 |
4:04 |
2:35 +1:08
|
20:42 |
139 113-154 |
2877 |
188 120-200 |
0.38 |
5:30 |
1:26 |
11:26 |
151 147-153 |
1727 |
188 186-190 |
0.50 |
7:01 |
1:31 |
12:07 |
152 149-154 |
1841 |
187 186-188 |
0.63 |
8:32 |
1:31 |
12:11 |
155 153-157 |
1887 |
187 184-190 |
0.75 |
11:13 |
2:40 +1:16
|
21:21 |
134 103-156 |
2862 |
191 186-194 |
0.88 |
12:41 |
1:29 |
11:48 |
147 134-156 |
1735 |
187 184-192 |
1.00 |
14:11 |
1:30 |
12:00 |
133 124-139 |
1597 |
187 184-190 |
1.13 |
15:46 |
1:35 |
12:43 |
131 120-139 |
1666 |
186 182-188 |
1.25 |
17:14 |
1:28 |
11:44 |
128 119-134 |
1503 |
186 184-188 |
1.38 |
18:57 |
1:42 +12
|
13:38 |
129 120-137 |
1760 |
187 184-190 |
1.50 |
20:32 |
1:35 |
12:39 |
124 112-134 |
1570 |
183 180-186 |
1.63 |
22:04 |
1:32 |
12:16 |
134 129-143 |
1644 |
186 184-194 |
1.75 |
23:39 |
1:35 |
12:42 |
130 126-135 |
1650 |
185 184-188 |
1.88 |
25:08 |
1:29 |
11:55 |
136 131-143 |
1620 |
186 184-190 |
2.00 |
26:39 |
1:31 |
12:05 |
144 135-150 |
1739 |
186 184-190 |
2.13 |
28:10 |
1:31 |
12:08 |
131 124-140 |
1588 |
186 184-188 |
2.25 |
29:47 |
1:37 |
12:57 |
139 126-151 |
1801 |
185 182-188 |
2.38 |
31:17 |
1:30 |
12:00 |
142 127-149 |
1704 |
185 182-188 |
2.50 |
32:50 |
1:33 |
12:23 |
139 116-150 |
1722 |
185 182-188 |
2.63 |
34:26 |
1:36 +9
|
12:46 |
139 126-150 |
1774 |
187 184-190 |
2.75 |
36:01 |
1:35 |
12:40 |
141 131-148 |
1787 |
185 182-186 |
2.88 |
37:36 |
1:36 |
12:46 |
136 126-147 |
1736 |
184 182-186 |
3.00 |
39:07 |
1:31 |
12:09 |
136 126-145 |
1653 |
185 184-190 |
3.13 |
40:39 |
1:32 |
12:12 |
134 131-137 |
1636 |
185 182-188 |
3.25 |
42:09 |
1:30 |
11:57 |
147 140-149 |
1756 |
186 184-188 |
3.38 |
44:54 |
2:46 +1:17
|
22:07 |
131 108-150 |
2897 |
181 120-192 |
3.50 |
47:57 |
3:03 +1:33
|
24:21 |
118 106-136 |
2874 |
188 184-196 |
3.63 |
49:29 |
1:32 |
12:15 |
135 115-152 |
1654 |
188 186-192 |
3.75 |
50:58 |
1:29 |
11:53 |
146 137-151 |
1735 |
188 186-192 |
3.88 |
52:25 |
1:26 |
11:31 |
148 147-150 |
1705 |
187 184-190 |
4.00 |
53:52 |
1:27 |
11:37 |
145 134-151 |
1684 |
186 184-190 |
4.13 |
56:17 |
2:26 |
19:25 |
125 112-149 |
2427 |
127 110-188 |
4.25 |
58:35 |
2:17 |
18:18 |
113 109-117 |
2069 |
138 116-190 |
4.38 |
1:01:10 |
2:35 |
20:43 |
115 112-121 |
2382 |
125 118-134 |
4.44 |
1:02:23 |
1:13 |
19:36 |
113 112-114 |
2216 |
120 118-124 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.5 |
186 |
4 |
48:22 |
12:39 |
Walk |
17.4 |
122 |
0.4 |
11:20 |
28:20 |
Pause |
4.1 |
- |
- |
2:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:47 |
11:12 |
36.70% |
More |
800m |
5:47 |
11:39 |
41.11% |
More |
1km |
7:20 |
11:48 |
42.27% |
More |
Mile |
12:16 |
12:16 |
42.71% |
More |
5k |
39:15 |
12:38 |
45.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:42 |
11:42 |
44.79 |
5km |
38:55 |
12:32 |
45.98 |
5M |
1:04:26 |
12:53 |
45.33 |
10km |
1:21:08 |
13:03 |
45.05 |
10M |
2:14:21 |
13:26 |
45.19 |
Half |
2:58:53 |
13:39 |
44.68 |
20M |
4:40:07 |
14:00 |
45.22 |
Mara |
6:12:57 |
14:14 |
45.28 |
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