Sat 30th Mar 2019 at 11:00am by slowblonde
Run > Tempo
-
Time
43:39
-
Miles
4.00
-
Min/mi
10:55
-
Pacing
90%
-
WAVA
45.19
-
Stride(cm)
83
-
Cals
438
-
Cadence
177
-
BPM
150
-
%MHR
83.2
-
B/mi
1635
-
Surface
Road
Notes & Comments
Ballynahinch while Erin at a party
Split Summary
===
1) 1m - 10:53(10:53/m) 135/151bpm 96cal 5.51/6.87mph
2) 1m - 11:05(11:05/m) 151/176bpm 113cal 5.41/6.37mph
3) 1m - 10:50(10:50/m) 156/165bpm 113cal 5.54/6.37mph
4) 1m - 10:49(10:49/m) 160/170bpm 116cal 5.55/7.49mph
5) 0m - 1(5:19/m) 166/166bpm 11.28/6.1mph
10:53 11:05 10:50 10:49 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:14 |
1:14 |
9:52 |
113 89-131 |
1115 |
181 172-218 |
0.25 |
2:34 |
1:20 |
10:40 |
133 121-137 |
1419 |
175 172-176 |
0.38 |
3:59 |
1:25 |
11:22 |
135 132-136 |
1534 |
173 172-176 |
0.50 |
5:16 |
1:17 |
10:13 |
136 134-138 |
1390 |
176 172-180 |
0.63 |
6:37 |
1:21 |
10:49 |
133 127-138 |
1439 |
175 172-180 |
0.75 |
8:05 |
1:28 |
11:46 |
144 136-151 |
1694 |
174 170-178 |
0.88 |
9:24 |
1:19 |
10:31 |
138 132-149 |
1451 |
178 174-182 |
1.00 |
10:52 |
1:28 |
11:45 |
142 139-144 |
1669 |
174 170-180 |
1.13 |
12:21 |
1:29 |
11:51 |
139 136-142 |
1648 |
161 118-178 |
1.25 |
13:36 |
1:14 |
9:55 |
144 140-147 |
1427 |
178 174-184 |
1.38 |
14:51 |
1:15 |
10:02 |
143 138-150 |
1435 |
178 174-182 |
1.50 |
16:18 |
1:27 |
11:39 |
151 147-159 |
1760 |
176 174-180 |
1.63 |
17:51 |
1:32 |
12:19 |
155 153-158 |
1908 |
174 172-176 |
1.75 |
19:16 |
1:25 |
11:22 |
154 152-157 |
1750 |
176 174-180 |
1.88 |
20:39 |
1:23 |
11:04 |
163 152-176 |
1804 |
176 174-180 |
2.00 |
21:59 |
1:20 |
10:40 |
161 156-165 |
1718 |
179 176-182 |
2.13 |
23:25 |
1:26 |
11:31 |
157 155-158 |
1808 |
171 132-184 |
2.25 |
24:53 |
1:27 |
11:39 |
155 146-162 |
1805 |
172 128-182 |
2.38 |
26:19 |
1:27 |
11:33 |
159 154-161 |
1837 |
175 172-178 |
2.50 |
27:39 |
1:20 |
10:41 |
157 153-159 |
1676 |
179 176-182 |
2.63 |
28:58 |
1:19 |
10:33 |
157 153-165 |
1656 |
178 176-180 |
2.75 |
30:17 |
1:18 |
10:27 |
156 151-158 |
1630 |
183 180-184 |
2.88 |
31:29 |
1:12 |
9:38 |
153 148-157 |
1473 |
181 178-182 |
3.00 |
32:50 |
1:21 |
10:49 |
156 152-158 |
1687 |
178 176-180 |
3.13 |
34:14 |
1:24 |
11:15 |
161 158-163 |
1810 |
178 176-182 |
3.25 |
35:40 |
1:26 |
11:27 |
157 153-162 |
1799 |
175 118-186 |
3.38 |
36:53 |
1:12 |
9:39 |
158 153-160 |
1524 |
181 180-184 |
3.50 |
38:22 |
1:29 |
11:50 |
160 155-163 |
1894 |
178 174-180 |
3.63 |
39:40 |
1:18 |
10:27 |
160 158-163 |
1672 |
182 180-184 |
3.75 |
41:03 |
1:23 |
11:05 |
160 157-162 |
1773 |
177 174-182 |
3.88 |
42:23 |
1:20 |
10:37 |
164 162-168 |
1742 |
180 176-184 |
4.00 |
43:38 |
1:15 |
9:59 |
164 162-166 |
1637 |
183 180-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
177 |
3.9 |
42:21 |
10:49 |
Walk |
3.0 |
124 |
0.1 |
1:18 |
15:23 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:54 |
35.93% |
More |
800m |
5:05 |
10:14 |
38.48% |
More |
1km |
6:27 |
10:23 |
39.57% |
More |
Mile |
10:33 |
10:33 |
41.29% |
More |
5k |
34:00 |
10:57 |
44.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:11 |
10:11 |
42.79 |
5km |
33:29 |
10:47 |
45.47 |
5M |
55:10 |
11:02 |
45.00 |
10km |
1:09:19 |
11:09 |
44.83 |
10M |
1:54:14 |
11:25 |
44.70 |
Half |
2:31:41 |
11:35 |
43.89 |
20M |
3:56:32 |
11:50 |
44.16 |
Mara |
5:14:05 |
11:59 |
43.96 |
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