Thu 13th Jun 2019 at 7:00pm by RFJ
Run > General
-
Time
29:03
-
Miles
2.75
-
Min/mi
10:34
-
Pacing
20%
-
WAVA
44.31
-
Stride(cm)
90
-
Cals
355
-
Cadence
170
-
BPM
121
-
%MHR
71
-
B/mi
1283
-
Asc(m)
40
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:34(10:34/m) 120/138bpm 355cal
2) 1m - 10:23(10:23/m) 125/152bpm
3) 0.75m - 8:06(10:46/m) 118/133bpm
striders session of stretches and strides x 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:00 |
109 90-123 |
1200 |
174 112-178 |
5/1 |
0.25 |
2:48 |
1:25 |
11:23 |
131 118-138 |
1492 |
171 164-174 |
5/0 |
0.38 |
4:05 |
1:17 |
10:15 |
125 119-133 |
1282 |
171 168-172 |
1/2 |
0.50 |
5:21 |
1:16 |
10:07 |
115 109-125 |
1164 |
171 170-172 |
0/6 |
0.63 |
6:35 |
1:14 |
9:53 |
118 117-120 |
1167 |
170 164-172 |
0/5 |
0.75 |
7:53 |
1:18 |
10:25 |
115 111-121 |
1198 |
169 160-172 |
0/5 |
0.88 |
9:10 |
1:17 |
10:16 |
120 116-126 |
1231 |
170 164-172 |
0/0 |
1.00 |
10:32 |
1:22 |
10:55 |
125 122-129 |
1365 |
170 164-172 |
1/0 |
1.13 |
11:52 |
1:20 |
10:43 |
129 124-135 |
1382 |
170 164-172 |
5/0 |
1.25 |
13:23 |
1:31 |
12:06 |
127 122-133 |
1536 |
169 162-172 |
3/0 |
1.38 |
14:43 |
1:20 |
10:40 |
125 122-127 |
1334 |
170 164-172 |
2/1 |
1.50 |
19:46 |
5:03 |
40:27 |
107 87-128 |
4328 |
173 134-210 |
1/3 |
1.63 |
21:10 |
1:23 |
11:06 |
127 96-152 |
1409 |
169 156-202 |
2/2 |
1.75 |
23:59 |
2:50 |
22:38 |
136 99-144 |
3078 |
169 152-198 |
2/1 |
1.88 |
25:13 |
1:13 |
9:48 |
121 104-134 |
1185 |
173 140-202 |
1/2 |
2.00 |
29:04 |
3:51 |
30:50 |
127 93-141 |
3915 |
167 102-210 |
2/2 |
2.13 |
30:27 |
1:23 |
11:04 |
110 102-116 |
1217 |
168 156-184 |
3/1 |
2.25 |
31:50 |
1:23 |
11:01 |
102 98-115 |
1124 |
169 164-172 |
0/3 |
2.38 |
33:06 |
1:16 |
10:10 |
122 114-129 |
1240 |
170 170-172 |
3/0 |
2.50 |
34:25 |
1:20 |
10:36 |
125 122-128 |
1326 |
170 170-172 |
0/3 |
2.63 |
35:40 |
1:15 |
9:59 |
125 120-128 |
1247 |
171 170-172 |
3/0 |
2.75 |
37:09 |
1:29 |
11:49 |
128 122-133 |
1512 |
166 156-172 |
1/3 |
2.75 |
37:10 |
1 |
15:48 |
122 122-122 |
1927 |
160 160-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.9 |
170 |
2.7 |
28:58 |
10:33 |
Walk |
7.5 |
113 |
0 |
2:47 |
6:56:45 |
Still |
14.6 |
- |
- |
5:26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:46 |
34.01% |
More |
800m |
5:02 |
10:08 |
38.48% |
More |
1km |
6:17 |
10:06 |
40.26% |
More |
Mile |
10:28 |
10:28 |
41.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:56 |
9:56 |
43.22 |
5km |
33:04 |
10:39 |
44.18 |
5M |
54:45 |
10:57 |
43.45 |
10km |
1:08:56 |
11:06 |
43.10 |
10M |
1:54:09 |
11:25 |
43.02 |
Half |
2:31:58 |
11:36 |
42.43 |
20M |
3:57:59 |
11:54 |
42.93 |
Mara |
5:16:51 |
12:06 |
43.00 |
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