Wed 3rd Apr 2019 at 6:00pm by geordieNdog
Run > Recovery Run
-
Time
46:56
-
Miles
4.02
-
Min/mi
11:40
-
Pacing
54%
-
WAVA
37.51
-
Stride(cm)
81
-
Cals
507
-
Cadence
170
-
BPM
137
-
%MHR
75.1
-
B/mi
1604
-
Asc(m)
81
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.02m - 46:56(11:40/m) 137/156bpm 507cal 5.14/10.85mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:37 |
1:37 |
12:53 |
118 89-129 |
1521 |
171 164-174 |
0/0 |
0.25 |
3:09 |
1:32 |
12:17 |
128 125-131 |
1573 |
170 168-174 |
0/1 |
0.38 |
4:37 |
1:28 |
11:48 |
130 126-134 |
1533 |
171 166-174 |
2/0 |
0.50 |
6:08 |
1:31 |
12:09 |
134 132-136 |
1627 |
169 162-172 |
1/1 |
0.63 |
7:33 |
1:25 |
11:19 |
132 131-133 |
1494 |
171 168-174 |
1/2 |
0.75 |
9:05 |
1:31 |
12:10 |
134 133-135 |
1630 |
171 168-176 |
0/2 |
0.88 |
10:34 |
1:29 |
11:53 |
136 133-139 |
1617 |
170 166-174 |
3/0 |
1.00 |
12:29 |
1:55 +25
|
15:22 |
133 126-137 |
2044 |
173 168-222 |
1/1 |
1.13 |
14:03 |
1:34 |
12:32 |
136 130-140 |
1705 |
172 168-174 |
1/1 |
1.25 |
15:37 |
1:34 |
12:31 |
137 135-139 |
1716 |
169 158-174 |
0/2 |
1.38 |
17:32 |
1:55 +19
|
15:21 |
138 135-147 |
2117 |
169 124-174 |
7/0 |
1.50 |
19:25 |
1:53 +22
|
15:02 |
141 137-154 |
2119 |
166 82-176 |
7/1 |
1.63 |
21:02 |
1:38 |
13:02 |
146 137-156 |
1902 |
168 156-172 |
4/4 |
1.75 |
24:54 |
3:51 +2:29
|
30:51 |
135 117-149 |
4164 |
170 104-176 |
5/0 |
1.88 |
26:15 |
1:21 |
10:47 |
139 138-141 |
1499 |
170 168-174 |
1/4 |
2.00 |
27:30 |
1:16 |
10:06 |
139 138-141 |
1404 |
166 142-174 |
0/13 |
2.13 |
29:21 |
1:51 +21
|
14:48 |
136 132-139 |
2012 |
169 110-178 |
1/8 |
2.25 |
32:08 |
2:47 +1:23
|
22:15 |
141 125-146 |
3137 |
172 168-208 |
3/1 |
2.38 |
33:30 |
1:22 |
10:57 |
132 123-139 |
1445 |
176 174-178 |
2/2 |
2.50 |
35:16 |
1:46 +19
|
14:09 |
136 132-139 |
1924 |
172 166-204 |
2/2 |
2.63 |
36:41 |
1:25 |
11:20 |
141 138-142 |
1597 |
170 168-172 |
2/3 |
2.75 |
38:04 |
1:22 |
10:59 |
142 140-144 |
1560 |
170 166-178 |
6/2 |
2.88 |
39:35 |
1:32 |
12:13 |
150 144-152 |
1831 |
165 142-172 |
6/0 |
3.00 |
42:38 |
3:03 +1:27
|
24:24 |
145 125-153 |
3539 |
164 114-174 |
8/0 |
3.13 |
44:07 |
1:28 |
11:47 |
131 124-138 |
1544 |
171 168-174 |
4/1 |
3.25 |
45:35 |
1:28 |
11:44 |
147 138-151 |
1724 |
169 166-174 |
4/1 |
3.38 |
46:55 |
1:20 |
10:44 |
145 139-150 |
1556 |
171 170-174 |
1/4 |
3.50 |
48:16 |
1:21 |
10:48 |
139 137-140 |
1502 |
170 168-172 |
0/8 |
3.63 |
50:23 |
2:07 +46
|
16:54 |
133 125-139 |
2248 |
171 118-176 |
0/7 |
3.75 |
51:44 |
1:21 |
10:51 |
139 131-149 |
1508 |
171 168-174 |
0/3 |
3.88 |
53:20 |
1:35 +12
|
12:44 |
144 139-149 |
1832 |
172 164-216 |
1/1 |
4.00 |
54:45 |
1:25 |
11:22 |
141 139-143 |
1602 |
170 168-174 |
0/2 |
4.02 |
54:58 |
13 |
11:04 |
142 141-143 |
1570 |
168 166-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.1 |
170 |
4 |
46:14 |
12:29 |
Walk |
8.7 |
123 |
0 |
5:04 |
3:42:19 |
Pause |
6.3 |
- |
- |
3:40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:19 |
30.04% |
More |
800m |
5:34 |
11:11 |
31.87% |
More |
1km |
7:15 |
11:40 |
31.96% |
More |
Mile |
11:40 |
11:40 |
34.10% |
More |
5k |
36:16 |
11:40 |
37.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:17 |
10:17 |
38.72 |
5km |
35:25 |
11:24 |
38.21 |
5M |
59:33 |
11:55 |
36.89 |
10km |
1:15:30 |
12:09 |
36.29 |
10M |
2:06:56 |
12:42 |
35.63 |
Half |
2:50:27 |
13:01 |
34.81 |
20M |
4:30:33 |
13:32 |
34.75 |
Mara |
6:03:18 |
13:52 |
34.51 |
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