Thu 30th May 2019 at 7:00pm by RFJ
Run > Fartleks
-
Time
39:09
-
Miles
4.75
-
Min/mi
8:15
-
Pacing
30%
-
WAVA
57.66
-
Stride(cm)
109
-
Cals
674
-
Cadence
178
-
BPM
154
-
%MHR
89.9
-
B/mi
1267
-
Asc(m)
78
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 8:41(8:41/m) 137/148bpm 674cal
2) 1m - 8:07(8:07/m) 157/179bpm
3) 1m - 7:48(7:48/m) 162/182bpm
4) 1m - 8:10(8:10/m) 160/175bpm
5) 0.75m - 6:23(8:29/m) 154/161bpm
striders club session
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:26 |
2:26 |
9:44 |
125 86-146 |
1217 |
177 132-178 |
10/1 |
0.50 |
4:33 |
2:07 |
8:27 |
144 140-148 |
1217 |
178 174-184 |
3/3 |
0.75 |
6:40 |
2:07 |
8:30 |
140 137-143 |
1190 |
177 174-178 |
2/3 |
1.00 |
8:41 |
2:01 |
8:05 |
142 140-144 |
1147 |
178 170-178 |
3/8 |
1.25 |
13:48 |
5:07 |
20:27 |
139 112-166 |
2844 |
184 136-202 |
6/0 |
1.50 |
15:57 |
2:09 |
8:35 |
162 152-172 |
1391 |
179 164-192 |
10/0 |
1.75 |
18:03 |
2:06 |
8:25 |
156 147-169 |
1313 |
179 164-196 |
2/7 |
2.00 |
20:13 |
2:10 |
8:39 |
165 148-179 |
1427 |
177 164-190 |
3/2 |
2.25 |
22:10 |
1:57 |
7:48 |
167 149-182 |
1302 |
181 164-188 |
6/0 |
2.50 |
24:06 |
1:56 |
7:43 |
156 147-165 |
1203 |
178 168-188 |
1/9 |
2.75 |
25:59 |
1:53 |
7:33 |
160 150-172 |
1209 |
178 166-196 |
0/5 |
3.00 |
28:01 |
2:02 |
8:08 |
167 155-179 |
1358 |
180 164-196 |
5/0 |
3.25 |
29:54 |
1:53 |
7:33 |
159 151-169 |
1199 |
180 162-196 |
9/4 |
3.50 |
31:52 |
1:58 |
7:51 |
159 150-168 |
1248 |
178 162-188 |
0/9 |
3.75 |
33:54 |
2:02 |
8:07 |
166 153-175 |
1348 |
176 160-188 |
0/6 |
4.00 |
36:11 |
2:17 |
9:09 |
155 150-159 |
1419 |
176 170-178 |
8/3 |
4.25 |
38:26 |
2:15 |
8:59 |
158 156-160 |
1420 |
178 174-184 |
3/2 |
4.50 |
40:32 |
2:06 |
8:24 |
157 153-161 |
1319 |
179 174-184 |
2/4 |
4.75 |
42:33 |
2:01 |
8:08 |
149 143-155 |
1211 |
176 170-184 |
1/10 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
178 |
4.7 |
42:24 |
8:57 |
Walk |
0.3 |
138 |
0 |
7 |
16:11 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:20 |
52.46% |
More |
800m |
3:31 |
7:05 |
55.02% |
More |
1km |
4:30 |
7:14 |
56.15% |
More |
Mile |
7:36 |
7:36 |
56.55% |
More |
5k |
25:02 |
8:03 |
58.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:30 |
7:30 |
57.24 |
5km |
24:58 |
8:02 |
58.51 |
5M |
41:20 |
8:16 |
57.56 |
10km |
52:03 |
8:23 |
57.08 |
10M |
1:26:11 |
8:37 |
56.98 |
Half |
1:54:45 |
8:46 |
56.19 |
20M |
2:59:42 |
8:59 |
56.86 |
Mara |
3:59:14 |
9:08 |
56.95 |
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