Fri 14th Jun 2019 at 5:00pm by RFJ
Run > Recovery Run
-
Time
31:11
-
Miles
3.26
-
Min/mi
9:34
-
Pacing
93%
-
WAVA
49.28
-
Stride(cm)
98
-
Cals
444
-
Cadence
172
-
BPM
133
-
%MHR
78
-
B/mi
1276
-
Asc(m)
25
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:48(9:48/m) 129/140bpm 444cal
2) 1m - 9:38(9:38/m) 133/141bpm
3) 1m - 9:27(9:27/m) 137/142bpm
4) 0.26m - 2:18(9:01/m) 136/143bpm
easy run
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:07 |
114 107-123 |
1039 |
173 86-178 |
0/0 |
0.25 |
2:24 |
1:16 |
10:08 |
124 115-129 |
1256 |
173 170-176 |
3/0 |
0.38 |
3:39 |
1:15 |
9:58 |
129 120-131 |
1286 |
172 170-176 |
2/2 |
0.50 |
4:52 |
1:13 |
9:41 |
131 127-134 |
1268 |
172 170-172 |
2/0 |
0.63 |
6:05 |
1:13 |
9:43 |
137 130-140 |
1331 |
172 172-172 |
0/0 |
0.75 |
7:19 |
1:14 |
9:54 |
135 132-137 |
1338 |
173 170-178 |
0/1 |
0.88 |
8:35 |
1:16 |
10:07 |
131 127-134 |
1325 |
171 164-174 |
0/1 |
1.00 |
9:46 |
1:12 |
9:33 |
133 132-135 |
1271 |
171 170-172 |
1/1 |
1.13 |
10:58 |
1:12 |
9:34 |
133 128-135 |
1272 |
171 170-172 |
0/1 |
1.25 |
12:15 |
1:16 |
10:12 |
128 124-132 |
1306 |
171 170-172 |
0/0 |
1.38 |
13:27 |
1:12 |
9:38 |
129 125-134 |
1244 |
172 170-172 |
2/0 |
1.50 |
14:37 |
1:10 |
9:23 |
136 134-139 |
1276 |
172 170-178 |
1/1 |
1.63 |
15:55 |
1:18 |
10:25 |
136 128-140 |
1416 |
170 154-178 |
1/1 |
1.75 |
17:04 |
1:09 |
9:08 |
135 124-141 |
1233 |
173 170-178 |
1/0 |
1.88 |
18:19 |
1:15 |
10:01 |
138 136-140 |
1382 |
172 170-178 |
2/2 |
2.00 |
19:28 |
1:09 |
9:16 |
133 127-141 |
1232 |
172 170-172 |
1/1 |
2.13 |
20:38 |
1:10 |
9:19 |
137 134-142 |
1275 |
172 170-172 |
0/2 |
2.25 |
21:50 |
1:12 |
9:34 |
136 132-140 |
1302 |
172 170-172 |
1/1 |
2.38 |
23:01 |
1:11 |
9:32 |
139 136-141 |
1325 |
172 170-172 |
0/1 |
2.50 |
24:11 |
1:10 |
9:19 |
135 132-138 |
1259 |
174 160-178 |
1/0 |
2.63 |
25:25 |
1:13 |
9:47 |
139 139-140 |
1359 |
172 170-172 |
0/1 |
2.75 |
26:36 |
1:11 |
9:30 |
138 137-139 |
1310 |
172 170-172 |
5/0 |
2.88 |
27:46 |
1:10 |
9:21 |
137 134-140 |
1280 |
173 170-178 |
0/3 |
3.00 |
28:55 |
1:09 |
9:13 |
136 132-138 |
1254 |
172 170-174 |
0/1 |
3.13 |
30:07 |
1:12 |
9:34 |
135 133-136 |
1292 |
172 170-176 |
1/0 |
3.25 |
31:11 |
1:04 |
8:31 |
138 135-142 |
1174 |
173 144-178 |
1/2 |
3.25 |
31:13 |
2 |
8:26 |
143 143-143 |
1207 |
174 174-174 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
172 |
3.2 |
31:09 |
9:35 |
Walk |
0.2 |
127 |
0 |
4 |
17:19 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
9:01 |
36.85% |
More |
800m |
4:33 |
9:09 |
42.65% |
More |
1km |
5:44 |
9:13 |
44.08% |
More |
Mile |
9:21 |
9:21 |
45.95% |
More |
5k |
29:51 |
9:37 |
48.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
48.14 |
5km |
29:38 |
9:32 |
49.30 |
5M |
49:04 |
9:49 |
48.49 |
10km |
1:01:47 |
9:57 |
48.09 |
10M |
1:42:19 |
10:14 |
48.00 |
Half |
2:16:13 |
10:24 |
47.34 |
20M |
3:33:18 |
10:40 |
47.90 |
Mara |
4:44:00 |
10:50 |
47.97 |
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