Sun 24th Mar 2019 at 9:00am by JoeCarr28
Run > Recovery Run
-
Time
52:21
-
Miles
4.41
-
Min/mi
11:52
-
Pacing
87%
-
WAVA
39.31
-
Stride(cm)
75
-
Cals
309
-
Cadence
180
-
BPM
118
-
%MHR
64.7
-
B/mi
1397
-
Asc(m)
152
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:14(7:14/km) 116/133bpm 50cal 8.3/9kmph
2) 1km - 8:01(8:01/km) 124/139bpm 62cal 7.49/8.3kmph
3) 1km - 6:56(6:56/km) 120/129bpm 43cal 8.65/9.57kmph
4) 1km - 6:42(6:42/km) 112/119bpm 31cal 8.97/9.81kmph
5) 1km - 7:14(7:14/km) 113/128bpm 34cal 8.29/9.21kmph
6) 1km - 8:26(8:26/km) 119/132bpm 51cal 7.12/9kmph
7) 1km - 7:14(7:14/km) 118/133bpm 36cal 8.29/9.87kmph
8) 0.09km - 35(6:35/km) 114/119bpm 2cal 9.1/9.54kmph
7:14 8:01 6:56 6:42 7:14 8:26 7:14 35
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:36 |
1:36 |
12:47 |
112 84-122 |
1431 |
178 116-188 |
5/1 |
| 0.25 |
3:02 |
1:26 |
11:30 |
111 108-118 |
1276 |
184 178-190 |
0/7 |
| 0.38 |
4:24 |
1:22 |
10:55 |
115 112-118 |
1256 |
184 182-188 |
0/3 |
| 0.50 |
5:47 |
1:23 |
11:06 |
120 117-122 |
1332 |
184 180-188 |
3/2 |
| 0.63 |
7:17 |
1:30 |
11:58 |
123 119-133 |
1472 |
182 178-186 |
5/1 |
| 0.75 |
9:00 |
1:43 |
13:46 |
131 124-139 |
1803 |
177 168-182 |
12/0 |
| 0.88 |
10:42 |
1:41 |
13:31 |
124 117-129 |
1676 |
178 170-182 |
7/0 |
| 1.00 |
12:17 |
1:35 |
12:41 |
121 118-124 |
1534 |
181 178-184 |
7/1 |
| 1.13 |
13:44 |
1:27 |
11:37 |
118 113-123 |
1372 |
180 176-184 |
3/2 |
| 1.25 |
15:21 |
1:37 |
12:55 |
124 119-130 |
1602 |
180 168-186 |
9/1 |
| 1.38 |
16:52 |
1:31 |
12:11 |
124 118-129 |
1510 |
181 178-184 |
7/0 |
| 1.50 |
18:15 |
1:23 |
11:02 |
118 112-128 |
1302 |
183 180-186 |
0/7 |
| 1.63 |
19:32 |
1:17 |
10:16 |
120 113-126 |
1233 |
184 178-188 |
3/5 |
| 1.75 |
20:58 |
1:26 |
11:29 |
124 121-128 |
1425 |
183 176-186 |
4/1 |
| 1.88 |
22:18 |
1:20 |
10:41 |
113 110-121 |
1207 |
182 180-186 |
0/6 |
| 2.00 |
23:40 |
1:22 |
10:53 |
116 112-119 |
1262 |
183 180-186 |
0/5 |
| 2.13 |
24:57 |
1:17 |
10:18 |
113 108-116 |
1165 |
182 178-186 |
0/6 |
| 2.25 |
26:22 |
1:25 |
11:22 |
112 107-118 |
1273 |
181 178-184 |
2/4 |
| 2.38 |
27:41 |
1:19 |
10:31 |
109 106-113 |
1147 |
179 174-184 |
0/10 |
| 2.50 |
29:02 |
1:20 |
10:44 |
112 105-116 |
1202 |
181 178-184 |
0/9 |
| 2.63 |
30:22 |
1:20 |
10:40 |
111 107-114 |
1185 |
181 176-184 |
0/7 |
| 2.75 |
31:46 |
1:24 |
11:13 |
108 106-110 |
1212 |
181 178-184 |
0/7 |
| 2.88 |
33:22 |
1:36 |
12:46 |
112 106-120 |
1430 |
179 170-184 |
3/3 |
| 3.00 |
34:52 |
1:31 |
12:06 |
122 117-128 |
1475 |
179 176-182 |
3/1 |
| 3.13 |
36:18 |
1:26 |
11:28 |
113 110-117 |
1295 |
181 178-184 |
2/5 |
| 3.25 |
37:43 |
1:25 |
11:20 |
107 104-113 |
1213 |
178 170-184 |
2/14 |
| 3.38 |
39:48 |
2:04 |
16:35 |
125 113-132 |
2072 |
173 162-184 |
18/1 |
| 3.50 |
41:49 |
2:01 |
16:07 |
122 118-126 |
1965 |
173 156-178 |
14/0 |
| 3.63 |
43:23 |
1:34 |
12:35 |
123 120-126 |
1548 |
181 176-184 |
7/0 |
| 3.75 |
44:47 |
1:24 |
11:15 |
117 114-123 |
1317 |
183 180-186 |
1/1 |
| 3.88 |
46:20 |
1:32 |
12:20 |
118 115-121 |
1455 |
181 176-186 |
6/3 |
| 4.00 |
47:43 |
1:23 |
11:06 |
112 107-117 |
1243 |
181 178-186 |
0/12 |
| 4.13 |
49:09 |
1:26 |
11:27 |
120 111-130 |
1374 |
182 178-186 |
5/2 |
| 4.25 |
50:37 |
1:28 |
11:44 |
123 111-133 |
1443 |
179 130-188 |
10/7 |
| 4.38 |
52:02 |
1:26 |
11:24 |
115 102-123 |
1311 |
169 116-190 |
1/4 |
| 4.40 |
52:22 |
20 |
11:09 |
112 111-115 |
1249 |
183 180-186 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.2 |
180 |
4.4 |
51:56 |
11:51 |
| Walk |
0.8 |
120 |
0 |
25 |
17:37 |
| Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:36 |
10:28 |
31.29% |
More |
| 800m |
5:19 |
10:41 |
35.88% |
More |
| 1km |
6:39 |
10:42 |
37.36% |
More |
| Mile |
10:46 |
10:46 |
39.26% |
More |
| 5k |
35:53 |
11:33 |
40.07% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:52 |
10:52 |
38.90 |
| 5km |
36:07 |
11:37 |
39.82 |
| 5M |
59:48 |
11:58 |
39.13 |
| 10km |
1:15:18 |
12:07 |
38.80 |
| 10M |
2:04:41 |
12:28 |
38.72 |
| Half |
2:46:00 |
12:40 |
38.18 |
| 20M |
4:19:57 |
13:00 |
38.63 |
| Mara |
5:46:06 |
13:13 |
38.69 |
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