Tue 9th Jul 2019 at 7:00pm by Jon M
Run > General
- v warm
-
Time
48:15
-
Miles
5.63
-
Min/mi
8:34
-
Pacing
66%
-
WAVA
62.48
-
Stride(cm)
119
-
Cals
520
-
Cadence
158
-
BPM
125
-
%MHR
73.2
-
B/mi
1073
-
Asc(m)
57
-
Hillscore
1
-
Surface
Road
Notes & Comments
Club Run
===
1) 1m - 9:30(9:30/m) 112/131bpm 89cal 78/80rpm 6.32/0mph
2) 1m - 8:42(8:42/m) 125/130bpm 95cal 79/82rpm 6.9/0mph
3) 1m - 8:27(8:27/m) 126/138bpm 91cal 80/83rpm 7.11/0mph
4) 1m - 8:22(8:22/m) 130/138bpm 94cal 79/84rpm 7.17/0mph
5) 1m - 8:13(8:13/m) 132/145bpm 92cal 80/83rpm 7.31/0mph
6) 0.63m - 5:02(7:58/m) 137/168bpm 59cal 80/82rpm 7.54/0mph
9:30 8:42 8:27 8:22 8:13 5:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:29 |
2:29 |
9:54 |
107 87-131 |
1060 |
153 148-158 |
3/1 |
0.50 |
4:48 |
2:19 |
9:16 |
109 103-112 |
1011 |
155 144-160 |
2/2 |
0.75 |
7:06 |
2:19 |
9:15 |
118 113-122 |
1091 |
156 152-158 |
8/1 |
1.00 |
9:27 |
2:20 |
9:21 |
115 105-119 |
1076 |
158 156-160 |
2/3 |
1.25 |
11:39 |
2:12 |
8:48 |
121 105-128 |
1064 |
157 152-162 |
4/0 |
1.50 |
13:53 |
2:14 |
8:58 |
125 123-127 |
1121 |
157 154-160 |
6/0 |
1.75 |
16:13 |
2:20 +9
|
9:20 |
126 121-130 |
1177 |
159 154-162 |
3/1 |
2.00 |
18:18 |
2:05 |
8:20 |
126 123-130 |
1050 |
158 156-160 |
0/4 |
2.25 |
20:26 |
2:08 |
8:31 |
128 120-135 |
1089 |
159 156-162 |
4/0 |
2.50 |
24:04 |
3:39 +1:35
|
14:34 |
117 83-136 |
1705 |
161 156-166 |
1/4 |
2.75 |
26:13 |
2:09 |
8:35 |
127 123-131 |
1090 |
159 156-160 |
3/1 |
3.00 |
28:20 |
2:07 |
8:28 |
129 126-131 |
1093 |
158 154-162 |
1/3 |
3.25 |
30:34 |
2:14 +8
|
8:55 |
130 124-135 |
1158 |
159 156-166 |
1/4 |
3.50 |
32:54 |
2:21 +15
|
9:22 |
131 127-136 |
1227 |
158 154-166 |
3/4 |
3.75 |
35:02 |
2:08 |
8:31 |
128 125-133 |
1091 |
158 156-160 |
2/3 |
4.00 |
37:05 |
2:03 |
8:13 |
134 131-138 |
1101 |
159 156-160 |
3/1 |
4.25 |
40:08 |
3:02 +59
|
12:09 |
129 102-145 |
1566 |
160 156-166 |
3/1 |
4.50 |
42:08 |
2:00 |
8:02 |
128 117-136 |
1027 |
162 156-166 |
0/8 |
4.75 |
44:14 |
2:06 |
8:25 |
131 128-137 |
1103 |
158 154-160 |
3/0 |
5.00 |
46:18 |
2:03 |
8:13 |
138 135-141 |
1135 |
159 158-160 |
1/3 |
5.25 |
48:14 |
1:57 |
7:47 |
137 132-144 |
1065 |
160 158-164 |
1/9 |
5.50 |
50:18 |
2:04 |
8:14 |
131 117-140 |
1079 |
159 150-162 |
2/1 |
5.64 |
51:23 |
1:05 |
7:47 |
150 128-168 |
1167 |
161 154-164 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
158 |
5.5 |
49:50 |
9:04 |
Walk |
3.0 |
150 |
0.1 |
1:33 |
10:44 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:44 |
46.69% |
More |
800m |
3:57 |
7:56 |
54.61% |
More |
1km |
4:56 |
7:57 |
56.83% |
More |
Mile |
8:04 |
8:04 |
59.21% |
More |
5k |
27:02 |
8:42 |
60.26% |
More |
5 miles |
45:18 |
9:04 |
58.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:44 |
7:44 |
61.80 |
5km |
25:42 |
8:16 |
63.40 |
5M |
42:33 |
8:31 |
62.66 |
10km |
53:34 |
8:37 |
62.30 |
10M |
1:28:42 |
8:52 |
62.36 |
Half |
1:58:06 |
9:01 |
61.57 |
20M |
3:04:57 |
9:15 |
62.31 |
Mara |
4:06:14 |
9:24 |
62.40 |
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