Tue 30th Apr 2019 at 7:00pm by Jon M
Run > General
-
Time
54:15
-
Miles
5.91
-
Min/mi
9:11
-
Pacing
68%
-
WAVA
58.41
-
Stride(cm)
112
-
Cals
764
-
Cadence
156
-
BPM
148
-
%MHR
86.3
-
B/mi
1355
-
Asc(m)
94
-
Hillscore
8
-
Surface
Road
Notes & Comments
Club Run
===
1) 1m - 9:20(9:20/m) 133/147bpm 117cal 78/82rpm 6.43/0mph
2) 1m - 9:28(9:28/m) 146/155bpm 131cal 78/82rpm 6.34/0mph
3) 1m - 8:37(8:37/m) 147/156bpm 120cal 78/80rpm 6.96/0mph
4) 1m - 9:15(9:15/m) 151/163bpm 134cal 78/80rpm 6.48/0mph
5) 1m - 9:15(9:15/m) 153/188bpm 135cal 78/80rpm 6.49/0mph
6) 0.91m - 8:19(9:08/m) 156/163bpm 127cal 78/80rpm 6.57/0mph
9:20 9:28 8:37 9:15 9:15 8:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:23 |
2:23 |
9:30 |
126 92-146 |
1198 |
155 150-164 |
4/2 |
0.50 |
4:54 |
2:32 +14
|
10:07 |
135 126-141 |
1367 |
157 150-160 |
4/2 |
0.75 |
7:24 |
2:29 |
9:58 |
134 129-138 |
1335 |
154 152-158 |
14/0 |
1.00 |
9:35 |
2:11 |
8:44 |
135 131-139 |
1179 |
156 152-158 |
1/9 |
1.25 |
11:54 |
2:19 |
9:15 |
137 134-144 |
1267 |
156 152-160 |
9/2 |
1.50 |
14:53 |
3:00 +33
|
11:59 |
147 137-155 |
1761 |
156 146-162 |
8/1 |
1.75 |
17:20 |
2:27 |
9:48 |
149 147-151 |
1460 |
154 152-156 |
10/3 |
2.00 |
19:46 |
2:25 +10
|
9:41 |
150 147-154 |
1452 |
157 148-164 |
1/8 |
2.25 |
21:59 |
2:13 |
8:53 |
151 147-155 |
1340 |
156 152-160 |
1/3 |
2.50 |
24:00 |
2:01 |
8:04 |
145 138-151 |
1171 |
157 154-160 |
1/17 |
2.75 |
26:08 |
2:08 |
8:34 |
145 137-149 |
1241 |
156 154-158 |
0/7 |
3.00 |
28:23 |
2:15 |
8:58 |
147 145-149 |
1319 |
156 154-158 |
0/1 |
3.25 |
30:49 |
2:26 +16
|
9:44 |
147 144-153 |
1431 |
158 154-160 |
0/5 |
3.50 |
33:06 |
2:17 |
9:07 |
152 144-163 |
1387 |
156 152-158 |
3/0 |
3.75 |
35:29 |
2:23 |
9:32 |
153 151-155 |
1458 |
155 152-158 |
6/1 |
4.00 |
38:05 |
2:36 +10
|
10:25 |
153 151-157 |
1594 |
154 150-158 |
5/1 |
4.25 |
40:49 |
2:44 +29
|
10:58 |
153 148-157 |
1677 |
157 154-160 |
4/2 |
4.50 |
43:54 |
3:05 +43
|
12:19 |
151 127-164 |
1860 |
157 154-160 |
2/0 |
4.75 |
46:08 |
2:14 |
8:56 |
162 150-188 |
1447 |
155 152-158 |
1/3 |
5.00 |
49:49 |
3:41 +1:17
|
14:43 |
153 122-181 |
2253 |
155 144-160 |
9/2 |
5.25 |
52:36 |
2:47 +33
|
11:08 |
156 149-162 |
1737 |
157 154-160 |
2/9 |
5.50 |
54:48 |
2:12 |
8:48 |
157 153-160 |
1382 |
156 154-158 |
0/10 |
5.75 |
57:59 |
3:12 +46
|
12:47 |
153 138-162 |
1955 |
156 146-160 |
2/1 |
5.91 |
59:28 |
1:29 |
9:11 |
157 152-159 |
1442 |
158 154-160 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
156 |
5.8 |
57:42 |
9:58 |
Walk |
3.0 |
148 |
0.1 |
1:46 |
14:33 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:43 |
46.77% |
More |
800m |
4:04 |
8:11 |
52.98% |
More |
1km |
5:12 |
8:22 |
54.06% |
More |
Mile |
8:35 |
8:35 |
55.68% |
More |
5k |
29:04 |
9:21 |
56.06% |
More |
5 miles |
49:41 |
9:56 |
53.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:15 |
8:15 |
57.93 |
5km |
27:26 |
8:50 |
59.40 |
5M |
45:26 |
9:05 |
58.69 |
10km |
57:13 |
9:12 |
58.32 |
10M |
1:34:44 |
9:28 |
58.38 |
Half |
2:06:08 |
9:38 |
57.65 |
20M |
3:17:31 |
9:53 |
58.34 |
Mara |
4:22:59 |
10:02 |
58.43 |
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