Thu 2nd May 2019 at 7:00pm by snogard
Run > Easy
- Good
-
Time
55:49
-
Miles
4.56
-
Min/mi
12:14
-
Pacing
56%
-
WAVA
49.30
-
Stride(cm)
82
-
Cals
420
-
Cadence
160
-
BPM
130
-
%MHR
68.6
-
B/mi
1587
-
Asc(m)
121
-
Hillscore
9
-
Surface
Mixed
Notes & Comments
3 comments
Standard Bredbury Hall loop with additional hill
Split Summary
===
1) 1m - 11:29(11:29/m) 127/151bpm 95cal 5.22/5.22mph
2) 1m - 13:34(13:34/m) 129/148bpm 103cal 4.42/0mph
3) 1m - 11:00(11:00/m) 131/150bpm 82cal 5.45/0mph
4) 1m - 13:00(13:00/m) 132/149bpm 95cal 4.61/0mph
5) 0.55m - 5:46(10:30/m) 134/144bpm 41cal 5.72/0mph
6) 0.01m - 1:00(2:10:28/m) 118/139bpm 4cal 0.46/0mph
11:29 13:34 11:00 13:00 5:46 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:54 |
1:54 |
15:09 |
106 91-125 |
1606 |
161 158-168 |
1/0 |
0.25 |
3:13 |
1:19 |
10:32 |
126 124-130 |
1326 |
159 156-160 |
1/1 |
0.38 |
4:33 |
1:21 |
10:45 |
132 131-134 |
1418 |
161 158-164 |
1/1 |
0.50 |
5:53 |
1:20 |
10:41 |
130 124-133 |
1388 |
163 160-172 |
1/1 |
0.63 |
7:17 |
1:24 |
11:08 |
130 123-140 |
1447 |
162 158-164 |
1/5 |
0.75 |
8:39 |
1:23 |
11:01 |
145 139-150 |
1597 |
162 142-168 |
7/3 |
0.88 |
9:58 |
1:19 |
10:32 |
132 129-137 |
1391 |
165 160-174 |
2/3 |
1.00 |
11:28 |
1:30 |
12:00 |
125 120-130 |
1501 |
170 162-178 |
0/15 |
1.13 |
13:15 |
1:47 |
14:14 |
125 108-145 |
1779 |
159 82-174 |
1/8 |
1.25 |
14:50 |
1:34 |
12:36 |
129 124-142 |
1625 |
161 120-170 |
1/3 |
1.38 |
16:39 |
1:49 |
14:36 |
126 115-141 |
1839 |
157 142-166 |
2/2 |
1.50 |
18:37 |
1:58 |
15:45 |
142 138-147 |
2237 |
139 118-158 |
23/0 |
1.63 |
21:41 |
3:03 |
24:27 |
117 94-143 |
2861 |
134 118-170 |
16/0 |
1.75 |
22:48 |
1:07 |
8:59 |
122 112-131 |
1095 |
167 164-168 |
0/5 |
1.88 |
23:56 |
1:09 |
9:08 |
136 132-137 |
1243 |
166 164-166 |
0/3 |
2.00 |
25:02 |
1:06 |
8:44 |
138 137-138 |
1206 |
164 162-166 |
0/2 |
2.13 |
26:08 |
1:06 |
8:44 |
138 135-139 |
1205 |
164 162-164 |
0/6 |
2.25 |
27:15 |
1:07 |
8:59 |
132 130-134 |
1186 |
164 162-166 |
0/14 |
2.38 |
30:11 |
2:56 |
23:26 |
111 95-127 |
2600 |
166 162-172 |
0/9 |
2.50 |
31:20 |
1:09 |
9:14 |
133 127-136 |
1227 |
165 162-166 |
0/4 |
2.63 |
32:31 |
1:12 |
9:33 |
139 137-142 |
1327 |
162 160-164 |
1/3 |
2.75 |
33:42 |
1:10 |
9:22 |
146 143-149 |
1367 |
164 162-168 |
7/0 |
2.88 |
34:54 |
1:12 |
9:35 |
148 145-149 |
1418 |
164 164-166 |
3/1 |
3.00 |
36:03 |
1:09 |
9:16 |
143 141-145 |
1324 |
166 164-170 |
2/0 |
3.13 |
38:04 |
2:01 |
16:08 |
125 109-144 |
2016 |
154 120-170 |
0/3 |
3.25 |
39:18 |
1:14 |
9:51 |
133 128-135 |
1310 |
167 166-168 |
0/3 |
3.38 |
41:03 |
1:46 |
14:05 |
129 111-141 |
1817 |
156 120-166 |
0/2 |
3.50 |
42:12 |
1:08 |
9:07 |
123 115-129 |
1121 |
164 164-166 |
0/4 |
3.63 |
43:19 |
1:08 |
9:02 |
136 132-140 |
1228 |
165 162-168 |
0/3 |
3.75 |
44:29 |
1:09 |
9:12 |
142 140-143 |
1308 |
166 164-168 |
2/1 |
3.88 |
46:19 |
1:50 |
14:41 |
138 128-144 |
2026 |
155 114-184 |
6/0 |
4.00 |
49:02 |
2:44 |
21:50 |
134 117-148 |
2927 |
153 104-184 |
21/0 |
4.13 |
50:48 |
1:45 |
14:02 |
121 111-131 |
1697 |
143 106-164 |
10/0 |
4.25 |
51:57 |
1:10 |
9:18 |
138 133-142 |
1283 |
165 164-166 |
2/0 |
4.38 |
53:06 |
1:09 |
9:12 |
143 142-144 |
1316 |
167 166-168 |
0/4 |
4.50 |
54:19 |
1:13 |
9:44 |
141 140-142 |
1371 |
166 164-168 |
1/2 |
4.56 |
55:49 |
1:30 |
26:25 |
124 102-143 |
3276 |
166 166-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.7 |
164 |
4.3 |
47:52 |
11:03 |
Walk |
9.3 |
116 |
0.2 |
5:12 |
22:55 |
Still |
4.9 |
- |
- |
2:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:39 |
49.46% |
More |
800m |
4:22 |
8:46 |
55.73% |
More |
1km |
5:28 |
8:48 |
57.66% |
More |
Mile |
10:10 |
10:10 |
52.08% |
More |
5k |
36:54 |
11:53 |
50.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:31 |
10:31 |
50.33 |
5km |
36:36 |
11:47 |
50.53 |
5M |
1:01:46 |
12:21 |
49.02 |
10km |
1:18:27 |
12:38 |
48.39 |
10M |
2:12:24 |
13:14 |
47.41 |
Half |
2:58:12 |
13:36 |
46.10 |
20M |
4:43:49 |
14:11 |
45.75 |
Mara |
6:21:58 |
14:35 |
45.16 |
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Now that looks tough - *awaits notes*
😀
Lol 5 miles of mountain