Sat 18th May 2019 at 4:00pm by CtrlAlzShift
Run > Progressive
-
Time
28:32
-
Miles
3.36
-
Min/mi
8:30
-
Pacing
94%
-
WAVA
64.93
-
Stride(cm)
110
-
Cals
396
-
Cadence
173
-
BPM
133
-
%MHR
85.6
-
B/mi
1127
-
Asc(m)
28
-
Surface
Road
Notes & Comments
Pleased with the injection of speed at the end-first time I've tried it since the comeback.
Split Summary
===
1) 1m - 9:04(9:04/m) 128/138bpm 120cal 6.62/7.01mph
2) 1m - 8:24(8:24/m) 136/138bpm 119cal 7.14/7.49mph
3) 1m - 8:20(8:20/m) 137/140bpm 118cal 7.21/7.47mph
4) 0.36m - 2:44(7:41/m) 140/143bpm 39cal 7.81/8.47mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:08 |
102 68-133 |
931 |
158 120-168 |
1/2 |
0.25 |
2:20 |
1:12 |
9:36 |
130 124-133 |
1247 |
166 164-168 |
1/1 |
0.38 |
3:30 |
1:10 |
9:20 |
132 129-135 |
1231 |
166 162-168 |
1/1 |
0.50 |
4:37 |
1:07 |
8:53 |
132 128-138 |
1172 |
169 166-172 |
0/1 |
0.63 |
5:45 |
1:08 |
9:01 |
131 129-132 |
1181 |
170 168-172 |
1/0 |
0.75 |
6:51 |
1:06 |
8:50 |
131 129-132 |
1158 |
169 164-172 |
0/1 |
0.88 |
7:55 |
1:04 |
8:32 |
131 130-132 |
1119 |
170 168-170 |
1/1 |
1.00 |
9:04 |
1:09 |
9:11 |
134 132-136 |
1230 |
171 170-172 |
2/0 |
1.13 |
10:09 |
1:05 |
8:42 |
137 136-138 |
1191 |
171 170-172 |
3/0 |
1.25 |
11:13 |
1:04 |
8:34 |
137 136-138 |
1175 |
171 170-172 |
1/0 |
1.38 |
12:17 |
1:04 |
8:32 |
137 135-138 |
1170 |
169 166-172 |
1/1 |
1.50 |
13:21 |
1:03 |
8:26 |
137 135-138 |
1154 |
171 170-172 |
0/4 |
1.63 |
14:23 |
1:02 |
8:18 |
134 130-137 |
1112 |
171 166-172 |
0/3 |
1.75 |
15:25 |
1:02 |
8:19 |
134 133-136 |
1114 |
173 168-174 |
0/3 |
1.88 |
16:26 |
1:01 |
8:08 |
136 135-137 |
1105 |
175 174-176 |
1/2 |
2.00 |
17:28 |
1:02 |
8:16 |
137 135-138 |
1132 |
173 172-174 |
1/2 |
2.13 |
18:31 |
1:03 |
8:27 |
135 135-136 |
1140 |
176 174-178 |
1/1 |
2.25 |
19:35 |
1:03 |
8:26 |
137 135-139 |
1155 |
178 176-180 |
0/5 |
2.38 |
20:38 |
1:04 |
8:30 |
140 139-140 |
1191 |
176 174-180 |
1/1 |
2.50 |
21:38 |
1:00 |
8:00 |
137 136-138 |
1095 |
177 174-180 |
0/1 |
2.63 |
22:40 |
1:01 |
8:11 |
137 136-138 |
1121 |
180 178-182 |
2/0 |
2.75 |
23:43 |
1:03 |
8:25 |
137 136-138 |
1153 |
179 174-180 |
0/1 |
2.88 |
24:46 |
1:03 |
8:21 |
137 137-138 |
1144 |
179 178-182 |
2/0 |
3.00 |
25:48 |
1:02 |
8:17 |
138 137-139 |
1143 |
183 180-184 |
2/0 |
3.13 |
26:48 |
1:01 |
8:05 |
139 137-140 |
1123 |
184 182-186 |
0/1 |
3.25 |
27:46 |
57 |
7:40 |
140 139-141 |
1072 |
186 180-188 |
4/0 |
3.36 |
28:32 |
46 |
7:17 |
142 141-143 |
1034 |
190 188-194 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
173 |
3.4 |
28:27 |
8:29 |
Walk |
0.3 |
120 |
0 |
5 |
36:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:31 |
51.01% |
More |
800m |
3:54 |
7:51 |
57.82% |
More |
1km |
4:56 |
7:57 |
59.62% |
More |
Mile |
8:01 |
8:01 |
62.31% |
More |
5k |
26:12 |
8:26 |
65.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
63.28 |
5km |
26:16 |
8:27 |
64.94 |
5M |
43:29 |
8:42 |
64.31 |
10km |
54:45 |
8:49 |
63.99 |
10M |
1:30:40 |
9:04 |
64.11 |
Half |
2:00:43 |
9:13 |
63.35 |
20M |
3:09:02 |
9:27 |
64.11 |
Mara |
4:11:40 |
9:36 |
64.21 |
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