Wed 29th May 2019 at 4:00am by Sorequads
Run > Easy
-
Time
31:35
-
Miles
3.24
-
Min/mi
9:45
-
Pacing
40%
-
WAVA
43.15
-
Stride(cm)
97
-
Cadence
170
-
BPM
121
-
%MHR
73.1
-
B/mi
1176
-
Asc(m)
88
-
Hillscore
4
-
Surface
Beach
Notes & Comments
Failed attempt to follow he coast path. Utterly impenetrable. Back and forth on beach instead
Split Summary
===
1) 1m - 15:29(15:29/m) 117/129bpm
2) 1m - 9:33(9:33/m) 121/127bpm
3) 1m - 9:33(9:33/m) 122/127bpm
4) 0.24m - 4:00(16:36/m) 124/144bpm
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:31 |
2:31 |
20:05 |
101 90-107 |
2029 |
193 156-234 |
0/23 |
0.25 |
3:45 |
1:15 |
9:59 |
113 94-121 |
1127 |
173 162-182 |
1/1 |
0.38 |
9:11 |
5:25 |
43:23 |
118 104-127 |
5119 |
72 32-166 |
16/9 |
0.50 |
10:37 |
1:26 |
11:26 |
104 92-118 |
1189 |
165 106-182 |
1/9 |
0.63 |
11:46 |
1:09 |
9:15 |
125 118-128 |
1156 |
172 162-182 |
1/0 |
0.75 |
13:00 |
1:14 |
9:54 |
122 118-128 |
1208 |
172 158-184 |
3/3 |
0.88 |
14:20 |
1:20 |
10:37 |
126 121-129 |
1337 |
167 158-176 |
2/2 |
1.00 |
15:29 |
1:09 |
9:13 |
123 119-125 |
1135 |
168 156-178 |
0/2 |
1.13 |
16:47 |
1:18 |
10:26 |
121 119-123 |
1262 |
169 156-180 |
2/1 |
1.25 |
17:56 |
1:09 |
9:14 |
121 120-123 |
1117 |
175 164-186 |
1/2 |
1.38 |
19:08 |
1:11 |
9:31 |
122 118-123 |
1162 |
174 158-184 |
2/0 |
1.50 |
20:24 |
1:17 |
10:12 |
122 119-125 |
1245 |
171 162-182 |
2/3 |
1.63 |
21:31 |
1:07 |
8:53 |
121 119-123 |
1075 |
174 162-188 |
0/1 |
1.75 |
22:42 |
1:12 |
9:32 |
120 118-122 |
1145 |
167 150-180 |
4/3 |
1.88 |
23:51 |
1:09 |
9:09 |
122 121-123 |
1117 |
175 164-184 |
1/2 |
2.00 |
25:01 |
1:10 |
9:18 |
122 119-127 |
1135 |
169 158-182 |
3/0 |
2.13 |
26:15 |
1:14 |
9:52 |
121 114-126 |
1195 |
169 160-180 |
1/4 |
2.25 |
27:22 |
1:07 |
8:59 |
124 122-126 |
1114 |
170 158-182 |
2/0 |
2.38 |
28:34 |
1:11 |
9:31 |
122 120-124 |
1161 |
172 160-180 |
3/4 |
2.50 |
29:40 |
1:07 |
8:52 |
124 122-127 |
1100 |
171 158-184 |
1/1 |
2.63 |
30:55 |
1:15 |
9:58 |
122 121-125 |
1217 |
173 162-184 |
2/1 |
2.75 |
32:05 |
1:10 |
9:22 |
122 121-124 |
1142 |
174 164-184 |
1/3 |
2.88 |
33:21 |
1:15 |
10:04 |
121 119-123 |
1218 |
181 168-198 |
2/1 |
3.00 |
34:33 |
1:13 |
9:42 |
120 116-123 |
1163 |
179 164-206 |
2/2 |
3.13 |
35:41 |
1:07 |
9:00 |
122 112-129 |
1097 |
173 162-186 |
2/1 |
3.24 |
38:35 |
2:54 |
25:00 |
126 108-144 |
3151 |
191 166-218 |
28/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.5 |
172 |
3.1 |
33:00 |
10:34 |
Walk |
14.5 |
57 |
0.1 |
5:35 |
47:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:02 |
33.02% |
More |
800m |
4:32 |
9:08 |
37.25% |
More |
1km |
5:46 |
9:16 |
38.49% |
More |
Mile |
9:16 |
9:16 |
41.56% |
More |
5k |
35:11 |
11:19 |
37.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:05 |
9:05 |
42.36 |
5km |
30:13 |
9:44 |
43.21 |
5M |
50:02 |
10:00 |
42.56 |
10km |
1:02:59 |
10:08 |
42.30 |
10M |
1:44:18 |
10:26 |
42.23 |
Half |
2:18:52 |
10:36 |
41.66 |
20M |
3:37:27 |
10:52 |
42.16 |
Mara |
4:49:31 |
11:03 |
42.22 |
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