Thu 27th Jun 2019 at 7:00pm by snogard
Run > Easy
- Good
- warm
-
Time
45:37
-
Miles
4.00
-
Min/mi
11:24
-
Pacing
68%
-
WAVA
52.64
-
Stride(cm)
89
-
Cals
356
-
Cadence
159
-
BPM
132
-
%MHR
69.7
-
B/mi
1502
-
Asc(m)
84
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
1 comments
Split Summary
===
1) 1m - 11:41(11:41/m) 124/143bpm 90cal 5.13/5.78mph
2) 1m - 10:57(10:57/m) 132/145bpm 89cal 5.48/6.62mph
3) 1m - 10:04(10:04/m) 136/151bpm 81cal 5.96/6.55mph
4) 1m - 12:52(12:52/m) 136/157bpm 96cal 4.66/6.49mph
5) 0m - 2(9:44/m) 145/145bpm 6.16/6.1mph
11:41 10:57 10:04 12:52 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:31 |
1:31 |
12:11 |
103 78-122 |
1255 |
154 122-160 |
1/0 |
0.25 |
2:52 |
1:21 |
10:48 |
125 123-127 |
1350 |
157 154-160 |
2/1 |
0.38 |
4:22 |
1:30 |
11:57 |
124 123-126 |
1482 |
158 156-160 |
1/2 |
0.50 |
5:43 |
1:21 |
10:50 |
126 122-128 |
1365 |
160 156-172 |
2/1 |
0.63 |
7:08 |
1:25 |
11:18 |
128 119-137 |
1446 |
159 156-162 |
1/7 |
0.75 |
8:40 |
1:32 |
12:14 |
137 132-142 |
1675 |
158 144-164 |
7/3 |
0.88 |
10:04 |
1:24 |
11:13 |
126 121-132 |
1414 |
162 158-168 |
1/5 |
1.00 |
11:41 |
1:38 |
13:01 |
117 111-124 |
1523 |
163 154-174 |
0/15 |
1.13 |
13:16 |
1:34 |
12:33 |
127 112-142 |
1594 |
166 154-178 |
1/6 |
1.25 |
14:58 |
1:42 |
13:37 |
129 123-145 |
1756 |
154 122-162 |
6/0 |
1.38 |
16:11 |
1:13 |
9:48 |
131 127-134 |
1283 |
161 160-164 |
0/3 |
1.50 |
17:24 |
1:12 |
9:40 |
131 129-132 |
1266 |
163 160-164 |
0/5 |
1.63 |
18:35 |
1:11 |
9:28 |
131 129-132 |
1241 |
161 158-164 |
0/3 |
1.75 |
19:54 |
1:19 |
10:35 |
133 130-137 |
1408 |
160 158-162 |
1/3 |
1.88 |
21:16 |
1:22 |
10:53 |
138 137-139 |
1503 |
158 158-160 |
7/0 |
2.00 |
22:38 |
1:23 |
11:01 |
137 135-139 |
1510 |
158 156-160 |
3/1 |
2.13 |
23:55 |
1:17 |
10:16 |
135 133-136 |
1386 |
160 158-162 |
1/0 |
2.25 |
25:09 |
1:14 |
9:53 |
136 135-137 |
1344 |
161 160-162 |
0/3 |
2.38 |
26:22 |
1:13 |
9:43 |
136 134-138 |
1322 |
163 162-164 |
0/3 |
2.50 |
27:42 |
1:19 |
10:33 |
136 134-138 |
1435 |
162 160-164 |
0/2 |
2.63 |
28:54 |
1:12 |
9:39 |
132 131-133 |
1274 |
163 160-164 |
0/4 |
2.75 |
30:05 |
1:11 |
9:31 |
135 132-138 |
1285 |
162 160-164 |
0/3 |
2.88 |
31:20 |
1:15 |
9:56 |
138 135-141 |
1371 |
162 160-164 |
2/1 |
3.00 |
32:42 |
1:22 |
10:56 |
144 138-151 |
1573 |
161 158-162 |
7/0 |
3.13 |
34:11 |
1:29 |
11:55 |
149 146-152 |
1775 |
161 156-164 |
10/0 |
3.25 |
36:49 |
2:38 |
21:01 |
143 113-156 |
3005 |
150 108-162 |
15/0 |
3.38 |
38:54 |
2:05 |
16:40 |
117 106-133 |
1949 |
147 110-166 |
6/0 |
3.50 |
40:09 |
1:16 |
10:07 |
140 136-141 |
1415 |
160 158-162 |
0/3 |
3.63 |
41:29 |
1:20 |
10:39 |
141 139-142 |
1501 |
161 156-162 |
3/0 |
3.75 |
43:10 |
1:40 |
13:23 |
133 122-145 |
1779 |
149 122-166 |
0/2 |
3.88 |
44:21 |
1:11 |
9:32 |
139 132-142 |
1324 |
164 164-164 |
1/0 |
4.00 |
45:34 |
1:13 |
9:47 |
143 142-145 |
1398 |
164 162-168 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.7 |
160 |
3.9 |
43:38 |
11:06 |
Walk |
3.3 |
118 |
0.1 |
1:30 |
20:57 |
Still |
1.0 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
45.10% |
More |
800m |
4:51 |
9:45 |
50.13% |
More |
1km |
6:05 |
9:48 |
51.73% |
More |
Mile |
10:00 |
10:00 |
52.96% |
More |
5k |
33:55 |
10:55 |
54.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:56 |
9:56 |
53.29 |
5km |
34:33 |
11:07 |
53.53 |
5M |
58:18 |
11:40 |
51.93 |
10km |
1:14:03 |
11:55 |
51.27 |
10M |
2:04:59 |
12:30 |
50.22 |
Half |
2:48:13 |
12:50 |
48.83 |
20M |
4:27:55 |
13:24 |
48.47 |
Mara |
6:00:34 |
13:46 |
47.84 |
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Well done, hope you’re fully recovered, I missed your Tuesday lurgy, nasty buy hopefully brief