Sun 2nd Jun 2019 at 7:00am by denisef
Run > General
-
Time
47:29
-
Miles
4.00
-
Min/mi
11:52
-
Pacing
82%
-
WAVA
40.03
-
Stride(cm)
92
-
Cals
566
-
Cadence
147
-
BPM
150
-
%MHR
87.7
-
B/mi
1781
-
Asc(m)
27
-
Surface
Road
Notes & Comments
Planned 4 miles at under 12min/mile...mission accomplished! Nice even pace and no problems with the knee.
Split Summary
===
1) 1m - 11:52(11:52/m) 135/158bpm 125cal 5.06/11.75mph
2) 1m - 11:51(11:51/m) 150/164bpm 139cal 5.06/5.38mph
3) 1m - 11:55(11:55/m) 157/164bpm 148cal 5.03/5.61mph
4) 1m - 11:49(11:49/m) 161/167bpm 154cal 5.08/5.53mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:36 |
1:36 |
12:49 |
114 84-135 |
1462 |
152 150-158 |
1/0 |
0.25 |
3:02 |
1:26 |
11:26 |
133 131-135 |
1520 |
151 148-154 |
0/0 |
0.38 |
4:24 |
1:22 |
10:59 |
136 134-138 |
1494 |
151 150-152 |
0/2 |
0.50 |
5:52 |
1:28 |
11:43 |
138 136-141 |
1618 |
151 148-154 |
2/0 |
0.63 |
7:21 |
1:29 |
11:53 |
134 129-138 |
1591 |
151 150-152 |
0/1 |
0.75 |
8:53 |
1:32 |
12:16 |
136 132-141 |
1669 |
151 146-152 |
1/0 |
0.88 |
10:25 |
1:32 |
12:15 |
142 137-150 |
1739 |
148 146-152 |
1/2 |
1.00 |
11:54 |
1:28 |
11:48 |
150 143-157 |
1770 |
149 148-152 |
1/0 |
1.13 |
13:23 |
1:29 |
11:56 |
146 144-147 |
1742 |
147 146-150 |
0/0 |
1.25 |
14:54 |
1:31 |
12:05 |
146 143-148 |
1765 |
145 144-148 |
0/0 |
1.38 |
16:25 |
1:31 |
12:07 |
152 146-162 |
1841 |
146 144-148 |
2/0 |
1.50 |
17:50 |
1:26 |
11:26 |
152 151-155 |
1739 |
146 146-148 |
0/1 |
1.63 |
19:19 |
1:29 |
11:51 |
153 151-154 |
1813 |
146 144-148 |
0/0 |
1.75 |
20:48 |
1:29 |
11:50 |
151 150-152 |
1788 |
145 144-148 |
0/1 |
1.88 |
22:17 |
1:29 |
11:49 |
150 148-151 |
1773 |
146 146-146 |
0/0 |
2.00 |
23:45 |
1:28 |
11:42 |
152 150-154 |
1779 |
144 142-148 |
1/1 |
2.13 |
25:14 |
1:30 |
11:57 |
154 150-157 |
1840 |
145 144-148 |
1/1 |
2.25 |
26:49 |
1:35 |
12:40 |
155 153-156 |
1963 |
144 142-144 |
0/2 |
2.38 |
28:15 |
1:26 |
11:29 |
156 153-159 |
1790 |
146 144-148 |
1/0 |
2.50 |
29:47 |
1:32 |
12:13 |
161 158-164 |
1966 |
146 144-148 |
2/0 |
2.63 |
31:14 |
1:27 |
11:39 |
159 155-163 |
1853 |
146 144-148 |
2/0 |
2.75 |
32:36 |
1:22 |
10:53 |
157 154-161 |
1708 |
149 146-154 |
0/2 |
2.88 |
34:08 |
1:32 |
12:13 |
159 155-161 |
1943 |
148 144-150 |
0/1 |
3.00 |
35:40 |
1:32 |
12:18 |
158 156-160 |
1943 |
146 144-148 |
2/0 |
3.13 |
37:10 |
1:30 |
12:00 |
158 157-161 |
1896 |
145 144-148 |
1/0 |
3.25 |
38:39 |
1:29 |
11:52 |
161 159-163 |
1910 |
143 140-146 |
0/0 |
3.38 |
40:10 |
1:32 |
12:13 |
163 160-165 |
1991 |
143 142-146 |
2/1 |
3.50 |
41:40 |
1:30 |
11:59 |
161 160-164 |
1929 |
143 142-148 |
0/2 |
3.63 |
43:05 |
1:25 |
11:17 |
164 163-166 |
1851 |
144 142-148 |
1/1 |
3.75 |
44:35 |
1:30 |
12:03 |
163 160-165 |
1963 |
143 140-146 |
1/1 |
3.88 |
46:05 |
1:30 |
11:59 |
166 164-167 |
1990 |
141 140-142 |
2/1 |
4.00 |
48:40 |
2:35 +1:11
|
20:39 |
149 130-166 |
3076 |
150 140-154 |
0/1 |
4.00 |
48:42 |
2 |
9:48 |
158 158-158 |
1549 |
148 148-148 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
37.4 |
150 |
1.6 |
17:30 |
11:58 |
Walk |
60.2 |
144 |
2.4 |
30:00 |
12:17 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
2.4 |
- |
- |
1:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:47 |
11:11 |
29.29% |
More |
800m |
5:40 |
11:23 |
33.90% |
More |
1km |
7:08 |
11:29 |
34.94% |
More |
Mile |
11:44 |
11:44 |
35.92% |
More |
5k |
36:50 |
11:51 |
40.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:55 |
10:55 |
38.63 |
5km |
36:20 |
11:42 |
40.55 |
5M |
1:00:09 |
12:02 |
39.73 |
10km |
1:15:44 |
12:11 |
39.55 |
10M |
2:05:25 |
12:33 |
39.44 |
Half |
2:46:59 |
12:45 |
39.01 |
20M |
4:21:29 |
13:04 |
39.24 |
Mara |
5:48:09 |
13:17 |
39.04 |
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