Tue 4th Jun 2019 at 5:00am by Rrunner
Run > Recovery Run
- Amazing
- warm
-
Time
35:06
-
Miles
3.98
-
Min/mi
8:49
-
Pacing
95%
-
WAVA
49.69
-
Stride(cm)
113
-
Cals
404
-
Cadence
162
-
BPM
132
-
%MHR
71.4
-
B/mi
1166
-
Asc(m)
38
-
Hillscore
1
-
Surface
Road
Notes & Comments
Very easy plod ahead of tomorrow's race. Feeling good. Looking forward to it.
Split Summary
===
1) 1km - 5:43(5:43/km) 126/135bpm 63cal 10.49/11.32kmph
2) 1km - 5:30(5:30/km) 134/139bpm 67cal 10.9/11.66kmph
3) 1km - 5:21(5:21/km) 134/139bpm 63cal 11.2/11.69kmph
4) 1km - 5:27(5:27/km) 135/140bpm 64cal 11.01/11.35kmph
5) 1km - 5:25(5:25/km) 134/140bpm 59cal 11.09/11.32kmph
6) 1km - 5:25(5:25/km) 138/142bpm 64cal 11.08/12.23kmph
7) 0.4km - 2:11(5:29/km) 136/142bpm 24cal 10.95/11.22kmph
8) 0.01km - 3(6:05/km) 131/131bpm 9.86/10.88kmph
5:43 5:30 5:21 5:27 5:25 5:25 2:11 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:13 |
103 62-126 |
949 |
165 124-176 |
0/2 |
0.25 |
2:18 |
1:09 |
9:11 |
128 123-132 |
1175 |
165 164-166 |
3/0 |
0.38 |
3:30 |
1:12 |
9:37 |
129 126-132 |
1240 |
165 162-166 |
4/0 |
0.50 |
4:43 |
1:13 |
9:44 |
131 126-135 |
1276 |
163 162-164 |
3/0 |
0.63 |
5:44 |
1:01 |
8:09 |
132 130-134 |
1076 |
165 162-166 |
0/1 |
0.75 |
6:50 |
1:06 |
8:46 |
133 131-134 |
1166 |
162 160-166 |
1/1 |
0.88 |
7:57 |
1:07 |
8:59 |
131 129-133 |
1176 |
162 162-164 |
1/0 |
1.00 |
9:05 |
1:08 |
9:00 |
138 136-139 |
1242 |
163 160-164 |
1/0 |
1.13 |
10:15 |
1:10 |
9:22 |
136 134-138 |
1275 |
163 162-166 |
2/1 |
1.25 |
11:17 |
1:02 |
8:13 |
131 130-132 |
1075 |
162 160-164 |
0/2 |
1.38 |
12:23 |
1:06 |
8:49 |
136 132-138 |
1199 |
161 158-162 |
1/2 |
1.50 |
13:24 |
1:01 |
8:05 |
136 132-138 |
1100 |
164 162-166 |
1/0 |
1.63 |
14:27 |
1:03 |
8:27 |
133 129-135 |
1124 |
162 162-162 |
0/1 |
1.75 |
15:33 |
1:06 |
8:49 |
132 131-133 |
1165 |
161 158-162 |
1/0 |
1.88 |
16:40 |
1:07 |
8:55 |
134 130-138 |
1194 |
161 158-162 |
1/2 |
2.00 |
17:47 |
1:07 |
9:00 |
136 134-139 |
1223 |
161 158-162 |
3/0 |
2.13 |
18:51 |
1:04 |
8:29 |
137 135-139 |
1163 |
161 160-162 |
1/1 |
2.25 |
19:56 |
1:05 |
8:43 |
136 135-138 |
1184 |
162 160-164 |
2/0 |
2.38 |
21:02 |
1:06 |
8:45 |
134 133-135 |
1173 |
161 160-164 |
0/1 |
2.50 |
22:09 |
1:06 |
8:52 |
133 131-136 |
1179 |
161 158-162 |
0/2 |
2.63 |
23:12 |
1:03 |
8:26 |
133 132-134 |
1122 |
162 160-162 |
0/2 |
2.75 |
24:16 |
1:04 |
8:35 |
135 132-137 |
1159 |
162 160-164 |
0/3 |
2.88 |
25:21 |
1:05 |
8:38 |
137 135-140 |
1182 |
161 160-164 |
0/1 |
3.00 |
26:28 |
1:07 |
8:53 |
133 131-136 |
1182 |
161 160-162 |
0/2 |
3.13 |
27:35 |
1:08 |
9:03 |
133 129-137 |
1204 |
162 160-164 |
0/3 |
3.25 |
28:42 |
1:07 |
8:56 |
137 135-139 |
1223 |
162 162-164 |
2/0 |
3.38 |
29:48 |
1:06 |
8:46 |
138 136-140 |
1210 |
162 162-164 |
2/0 |
3.50 |
30:48 |
59 |
7:56 |
139 136-141 |
1102 |
161 158-162 |
0/1 |
3.63 |
31:53 |
1:06 |
8:46 |
137 134-140 |
1200 |
161 160-162 |
1/0 |
3.75 |
33:02 |
1:09 |
9:09 |
141 139-142 |
1290 |
161 160-162 |
2/0 |
3.88 |
34:08 |
1:06 |
8:52 |
136 131-141 |
1205 |
162 160-164 |
2/1 |
3.98 |
35:06 |
58 |
8:56 |
133 130-136 |
1189 |
161 158-164 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
162 |
4 |
35:04 |
8:49 |
Walk |
0.1 |
124 |
0 |
2 |
26:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
37.49% |
More |
800m |
4:10 |
8:23 |
42.51% |
More |
1km |
5:16 |
8:28 |
44.09% |
More |
Mile |
8:34 |
8:34 |
46.45% |
More |
5k |
26:59 |
8:41 |
50.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:58 |
7:58 |
49.97 |
5km |
26:54 |
8:39 |
50.30 |
5M |
44:50 |
8:58 |
49.00 |
10km |
56:37 |
9:07 |
48.39 |
10M |
1:34:22 |
9:26 |
47.92 |
Half |
2:06:05 |
9:37 |
47.06 |
20M |
3:18:35 |
9:56 |
47.35 |
Mara |
4:25:21 |
10:08 |
47.25 |
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