Mon 13th May 2019 at 7:00pm by snogard
Run > Easy
- Good
-
Time
58:09
-
Miles
3.89
-
Min/mi
14:57
-
Pacing
49%
-
WAVA
40.10
-
Stride(cm)
70
-
Cals
381
-
Cadence
154
-
BPM
123
-
%MHR
65.1
-
B/mi
1838
-
Asc(m)
113
-
Hillscore
8
-
Surface
Trail
Notes & Comments
2 comments
nice and easy 3 miles and then some faster sprints at the end
Split Summary
===
1) 1m - 11:00(11:00/m) 115/134bpm 79cal 5.45/7.51mph
2) 1m - 15:52(15:52/m) 121/151bpm 104cal 3.78/6.51mph
3) 1m - 17:22(17:22/m) 127/154bpm 119cal 3.45/6.2mph
4) 0.89m - 13:54(15:38/m) 125/151bpm 79cal 3.84/7.97mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:19 |
102 80-121 |
1154 |
161 160-164 |
2/0 |
0.25 |
2:47 |
1:22 |
10:53 |
120 117-122 |
1307 |
161 158-164 |
3/1 |
0.38 |
4:02 |
1:16 |
10:05 |
122 120-125 |
1230 |
161 158-162 |
1/0 |
0.50 |
5:21 |
1:19 |
10:29 |
121 120-123 |
1269 |
160 158-162 |
0/4 |
0.63 |
7:23 |
2:02 |
16:16 |
109 97-122 |
1774 |
157 122-166 |
0/9 |
0.75 |
8:37 |
1:15 |
9:56 |
109 106-113 |
1084 |
171 166-176 |
0/16 |
0.88 |
9:46 |
1:08 |
9:06 |
117 114-120 |
1065 |
168 162-174 |
0/10 |
1.00 |
11:00 |
1:14 |
9:54 |
125 114-134 |
1237 |
165 164-170 |
5/2 |
1.13 |
14:54 |
3:55 |
31:16 |
124 94-150 |
3877 |
159 122-180 |
21/0 |
1.25 |
16:54 |
1:59 |
15:54 |
127 114-142 |
2020 |
138 98-162 |
9/0 |
1.38 |
18:34 |
1:40 |
13:20 |
124 110-129 |
1653 |
145 122-168 |
4/6 |
1.50 |
20:16 |
1:43 |
13:42 |
109 101-116 |
1494 |
155 118-190 |
2/9 |
1.63 |
22:21 |
2:05 |
16:39 |
112 109-116 |
1865 |
169 122-216 |
0/23 |
1.75 |
23:53 |
1:32 |
12:17 |
122 107-138 |
1498 |
158 124-164 |
1/0 |
1.88 |
25:28 |
1:34 |
12:35 |
130 125-137 |
1636 |
161 148-168 |
3/0 |
2.00 |
26:52 |
1:24 |
11:13 |
129 127-131 |
1447 |
159 156-162 |
0/2 |
2.13 |
28:19 |
1:27 |
11:37 |
126 124-128 |
1463 |
161 158-164 |
0/2 |
2.25 |
29:51 |
1:32 |
12:15 |
127 126-129 |
1555 |
159 156-162 |
2/0 |
2.38 |
32:33 |
2:42 |
21:37 |
124 119-133 |
2681 |
129 80-168 |
12/0 |
2.50 |
34:00 |
1:27 |
11:38 |
139 134-142 |
1616 |
160 156-166 |
10/0 |
2.63 |
36:42 |
2:41 |
21:31 |
116 103-139 |
2496 |
152 122-168 |
2/4 |
2.75 |
38:47 |
2:05 |
16:40 |
123 114-131 |
2050 |
149 100-164 |
9/7 |
2.88 |
42:39 |
3:52 |
30:56 |
137 110-154 |
4238 |
146 122-168 |
13/0 |
3.00 |
44:14 |
1:35 |
12:44 |
125 119-129 |
1591 |
161 158-164 |
0/2 |
3.13 |
45:34 |
1:20 |
10:44 |
129 127-131 |
1384 |
158 156-160 |
1/1 |
3.25 |
47:55 |
2:21 |
18:48 |
115 103-130 |
2162 |
124 122-158 |
1/1 |
3.38 |
49:59 |
2:03 |
16:25 |
122 104-134 |
2003 |
160 122-210 |
2/0 |
3.50 |
51:25 |
1:27 |
11:33 |
139 129-150 |
1605 |
193 160-216 |
1/1 |
3.63 |
53:21 |
1:56 |
15:28 |
132 111-150 |
2041 |
147 112-220 |
1/1 |
3.75 |
55:27 |
2:06 |
16:50 |
127 110-143 |
2137 |
141 122-212 |
1/1 |
3.88 |
57:53 |
2:25 |
19:23 |
124 106-145 |
2404 |
144 108-216 |
1/1 |
3.89 |
58:09 |
16 |
19:37 |
109 108-109 |
2138 |
116 116-116 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.9 |
165 |
3.3 |
41:14 |
12:21 |
Walk |
25.4 |
119 |
0.6 |
14:47 |
26:52 |
Still |
3.7 |
- |
- |
2:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:19 |
45.93% |
More |
800m |
5:15 |
10:33 |
46.36% |
More |
1km |
6:50 |
11:00 |
46.07% |
More |
Mile |
10:58 |
10:58 |
48.30% |
More |
5k |
45:17 |
14:35 |
40.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:03 |
13:03 |
40.56 |
5km |
45:25 |
14:37 |
40.72 |
5M |
1:16:39 |
15:20 |
39.50 |
10km |
1:37:20 |
15:40 |
39.00 |
10M |
2:44:17 |
16:26 |
38.21 |
Half |
3:41:06 |
16:53 |
37.15 |
20M |
5:52:10 |
17:37 |
36.87 |
Mara |
7:53:57 |
18:05 |
36.40 |
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