Sat 27th Jul 2019 at 8:00am by alpenrose
Run > Tempo
- breezy
- v warm
-
Time
1:03:02
-
Miles
4.61
-
Min/mi
13:40
-
Pacing
81%
-
WAVA
45.28
-
Stride(cm)
75
-
Cals
475
-
Cadence
157
-
BPM
127
-
%MHR
74.3
-
B/mi
1738
-
Asc(m)
85
-
Hillscore
5
-
Surface
Road
Notes & Comments
1 comments
Joker (T) week 2.
Pace 12.07 - 20 mins at 11.58/9.
Split Summary
===
1) 1m - 14:44(14:44/m) 122/136bpm 111cal 4.07/5.36mph
2) 0.15m - 2:23(15:31/m) 116/131bpm 15cal 3.87/5.36mph
3) 0.41m - 6:33(15:55/m) 117/136bpm 40cal 3.77/5.51mph
4) 1m - 11:58(11:58/m) 130/142bpm 98cal 5.02/5.59mph
5) 0.81m - 9:45(11:59/m) 142/150bpm 89cal 5/5.38mph
6) 1m - 14:24(14:24/m) 128/150bpm 96cal 4.17/5.68mph
7) 0.23m - 3:16(14:00/m) 134/144bpm 26cal 4.29/5.66mph
14:44 2:23 6:33 11:58 9:45 14:24 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:36 |
1:36 |
12:46 |
103 74-125 |
1315 |
168 164-172 |
1/2 |
0.25 |
3:12 |
1:36 |
12:49 |
127 125-131 |
1628 |
167 166-168 |
2/1 |
0.38 |
5:05 |
1:53 |
15:01 |
122 113-132 |
1833 |
152 118-172 |
4/0 |
0.50 |
6:59 |
1:54 |
15:12 |
130 124-136 |
1977 |
144 84-170 |
6/1 |
0.63 |
8:53 |
1:54 |
15:12 |
118 113-122 |
1795 |
152 114-172 |
5/5 |
0.75 |
10:57 |
2:05 |
16:38 |
126 118-135 |
2096 |
147 102-172 |
6/1 |
0.88 |
13:01 |
2:04 |
16:32 |
117 105-130 |
1934 |
149 108-172 |
4/1 |
1.00 |
14:45 |
1:44 |
13:50 |
124 116-132 |
1715 |
148 118-176 |
1/1 |
1.13 |
16:43 |
1:58 |
15:45 |
117 107-131 |
1843 |
152 118-246 |
0/3 |
1.25 |
18:15 |
1:31 |
12:11 |
110 104-121 |
1340 |
164 116-178 |
0/13 |
1.38 |
19:55 |
1:40 |
13:22 |
128 122-134 |
1711 |
155 118-176 |
3/1 |
1.50 |
22:30 |
2:35 |
20:39 |
116 108-131 |
2395 |
118 106-172 |
11/0 |
1.63 |
24:24 |
1:54 |
15:14 |
109 102-123 |
1661 |
145 108-176 |
2/0 |
1.75 |
25:52 |
1:28 |
11:46 |
129 122-134 |
1519 |
168 166-170 |
2/3 |
1.88 |
27:19 |
1:27 |
11:33 |
120 119-120 |
1387 |
169 168-170 |
0/10 |
2.00 |
28:46 |
1:27 |
11:32 |
125 121-127 |
1442 |
168 166-170 |
0/5 |
2.13 |
30:15 |
1:29 |
11:54 |
131 128-133 |
1560 |
168 166-170 |
1/3 |
2.25 |
31:48 |
1:33 |
12:24 |
131 129-133 |
1624 |
163 120-170 |
2/1 |
2.38 |
33:17 |
1:29 |
11:54 |
137 134-139 |
1629 |
168 166-170 |
1/1 |
2.50 |
34:46 |
1:29 |
11:49 |
140 138-142 |
1655 |
168 166-170 |
2/1 |
2.63 |
36:32 |
1:46 |
14:11 |
134 128-142 |
1901 |
160 118-174 |
1/2 |
2.75 |
38:00 |
1:28 |
11:42 |
137 131-140 |
1604 |
172 170-174 |
1/1 |
2.88 |
39:35 |
1:35 |
12:41 |
142 139-144 |
1801 |
171 168-174 |
2/3 |
3.00 |
41:00 |
1:25 |
11:24 |
142 140-146 |
1619 |
171 168-172 |
1/1 |
3.13 |
42:31 |
1:30 |
12:04 |
146 144-147 |
1761 |
171 168-172 |
1/1 |
3.25 |
43:56 |
1:25 |
11:18 |
145 142-148 |
1639 |
168 162-170 |
1/1 |
3.38 |
45:22 |
1:26 |
11:28 |
149 148-150 |
1707 |
170 168-172 |
1/2 |
3.50 |
47:52 |
2:30 |
20:03 |
126 108-149 |
2525 |
123 118-170 |
1/1 |
3.63 |
49:37 |
1:45 |
14:00 |
119 105-133 |
1666 |
157 118-172 |
2/2 |
3.75 |
51:15 |
1:38 |
13:05 |
137 134-140 |
1792 |
164 120-170 |
2/1 |
3.88 |
53:01 |
1:46 |
14:10 |
128 120-135 |
1813 |
148 116-174 |
1/2 |
4.00 |
54:37 |
1:35 |
12:44 |
133 127-139 |
1693 |
162 118-174 |
1/2 |
4.13 |
56:19 |
1:42 |
13:37 |
128 122-134 |
1743 |
152 118-174 |
0/1 |
4.25 |
58:02 |
1:43 |
13:46 |
125 116-135 |
1721 |
152 118-174 |
2/1 |
4.38 |
59:45 |
1:43 |
13:42 |
135 132-139 |
1849 |
168 122-176 |
2/2 |
4.50 |
1:01:48 |
2:03 |
16:25 |
133 127-138 |
2182 |
147 116-174 |
2/3 |
4.61 |
1:03:03 |
1:15 |
11:20 |
137 132-144 |
1553 |
172 168-174 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.1 |
169 |
3.8 |
46:42 |
12:17 |
Walk |
25.9 |
117 |
0.8 |
16:19 |
20:13 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:48 |
11:17 |
38.60% |
More |
800m |
5:44 |
11:31 |
44.12% |
More |
1km |
7:16 |
11:41 |
44.96% |
More |
Mile |
11:59 |
11:59 |
45.29% |
More |
5k |
40:30 |
13:02 |
46.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:02 |
11:02 |
49.17 |
5km |
40:11 |
12:56 |
47.18 |
5M |
1:09:09 |
13:50 |
44.91 |
10km |
1:28:36 |
14:16 |
43.96 |
10M |
2:32:28 |
15:15 |
42.28 |
Half |
3:27:27 |
15:50 |
40.68 |
20M |
5:36:09 |
16:48 |
39.73 |
Mara |
7:37:24 |
17:27 |
38.82 |
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