Tue 18th Jun 2019 at 6:00pm by slowblonde
Run > General
-
Time
44:25
-
Miles
4.00
-
Min/mi
11:06
-
Pacing
90%
-
WAVA
44.41
-
Stride(cm)
83
-
Cals
442
-
Cadence
175
-
BPM
156
-
%MHR
86.8
-
B/mi
1734
-
Asc(m)
76
-
Hillscore
2
-
Surface
Road
Notes & Comments
With Tracy
Split Summary
===
1) 1m - 11:15(11:15/m) 137/158bpm 97cal 5.33/5.72mph
2) 1m - 11:34(11:34/m) 153/162bpm 114cal 5.19/5.68mph
3) 1m - 10:51(10:51/m) 162/176bpm 112cal 5.53/5.95mph
4) 1m - 10:43(10:43/m) 171/186bpm 119cal 5.6/6.51mph
5) 0m - 1(5:23/m) 186/186bpm 11.14/6.57mph
11:15 11:34 10:51 10:43 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:22 |
1:22 |
10:55 |
119 117-121 |
1299 |
175 172-178 |
0/4 |
0.25 |
2:43 |
1:21 |
10:51 |
121 115-127 |
1313 |
174 170-176 |
1/9 |
0.38 |
4:10 |
1:27 |
11:36 |
135 122-150 |
1567 |
175 172-182 |
5/0 |
0.50 |
5:40 |
1:30 +3
|
12:00 |
146 143-151 |
1752 |
176 172-182 |
6/0 |
0.63 |
7:03 |
1:23 |
11:05 |
141 136-148 |
1563 |
174 172-178 |
2/4 |
0.75 |
8:26 |
1:22 |
10:58 |
138 132-143 |
1513 |
174 170-182 |
1/3 |
0.88 |
9:53 |
1:28 |
11:41 |
145 136-149 |
1694 |
174 172-176 |
2/1 |
1.00 |
11:18 |
1:25 |
11:22 |
154 150-157 |
1751 |
175 172-180 |
2/1 |
1.13 |
12:58 |
1:40 |
13:20 |
142 129-151 |
1893 |
150 118-176 |
1/3 |
1.25 |
14:29 |
1:31 +6
|
12:04 |
151 142-156 |
1822 |
174 172-178 |
2/1 |
1.38 |
15:55 |
1:26 |
11:30 |
151 146-154 |
1736 |
173 172-176 |
3/3 |
1.50 |
17:23 |
1:28 |
11:41 |
155 151-162 |
1811 |
173 172-176 |
7/1 |
1.63 |
18:50 |
1:27 |
11:35 |
157 154-158 |
1819 |
175 172-176 |
4/3 |
1.75 |
20:14 |
1:24 |
11:16 |
155 151-157 |
1746 |
175 172-178 |
1/2 |
1.88 |
21:37 |
1:22 |
11:00 |
158 156-161 |
1737 |
177 172-180 |
1/3 |
2.00 |
22:58 |
1:22 |
10:54 |
158 156-161 |
1722 |
179 176-184 |
1/0 |
2.13 |
24:40 |
1:41 |
13:29 |
152 140-163 |
2051 |
163 122-178 |
2/1 |
2.25 |
26:00 |
1:20 |
10:42 |
160 154-166 |
1712 |
179 174-182 |
1/2 |
2.38 |
27:20 |
1:21 |
10:45 |
164 162-166 |
1763 |
179 178-182 |
1/0 |
2.50 |
28:41 |
1:20 |
10:42 |
170 166-176 |
1820 |
180 178-182 |
2/2 |
2.63 |
29:59 |
1:18 |
10:25 |
163 156-170 |
1697 |
179 176-182 |
2/1 |
2.75 |
31:17 |
1:19 |
10:28 |
166 164-167 |
1738 |
181 178-184 |
2/5 |
2.88 |
32:33 |
1:15 |
10:04 |
162 160-165 |
1631 |
181 180-184 |
1/7 |
3.00 |
33:50 |
1:17 |
10:15 |
165 162-168 |
1692 |
181 178-184 |
3/5 |
3.13 |
35:37 |
1:48 +14
|
14:21 |
157 141-168 |
2252 |
168 118-186 |
1/3 |
3.25 |
36:57 |
1:20 |
10:40 |
162 158-167 |
1729 |
181 176-186 |
4/1 |
3.38 |
38:17 |
1:19 |
10:36 |
166 163-171 |
1759 |
182 178-184 |
1/3 |
3.50 |
39:35 |
1:18 |
10:27 |
174 162-184 |
1819 |
180 178-182 |
1/1 |
3.63 |
41:02 |
1:27 +2
|
11:33 |
174 168-181 |
2010 |
179 176-180 |
3/1 |
3.75 |
42:24 |
1:22 |
10:58 |
179 175-182 |
1962 |
180 178-182 |
3/2 |
3.88 |
43:39 |
1:14 |
9:55 |
183 181-184 |
1815 |
183 182-186 |
0/6 |
4.00 |
44:49 |
1:10 |
9:22 |
184 182-186 |
1724 |
184 180-186 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.8 |
177 |
3.9 |
42:31 |
11:00 |
Walk |
4.7 |
126 |
0.1 |
2:06 |
17:31 |
Pause |
0.5 |
- |
- |
14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:40 |
36.82% |
More |
800m |
5:07 |
10:17 |
38.32% |
More |
1km |
6:26 |
10:22 |
39.66% |
More |
Mile |
10:51 |
10:51 |
40.16% |
More |
5k |
34:43 |
11:11 |
43.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:22 |
10:22 |
42.03 |
5km |
34:04 |
10:58 |
44.69 |
5M |
56:09 |
11:14 |
44.21 |
10km |
1:10:32 |
11:21 |
44.06 |
10M |
1:56:15 |
11:38 |
43.92 |
Half |
2:34:21 |
11:47 |
43.14 |
20M |
4:00:42 |
12:02 |
43.40 |
Mara |
5:19:36 |
12:12 |
43.21 |
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