Mon 29th Jul 2019 at 6:00pm by slowblonde
Run > General
-
Time
1:27:40
-
Miles
7.50
-
Min/mi
11:41
-
Pacing
80%
-
WAVA
43.15
-
Stride(cm)
78
-
Cals
760
-
Cadence
176
-
BPM
145
-
%MHR
80.3
-
B/mi
1690
-
Asc(m)
181
-
Hillscore
4
-
Surface
Road
Notes & Comments
OR Half Training with Tracy
Split Summary
===
1) 1m - 11:44(11:44/m) 133/146bpm 96cal 5.11/5.59mph
2) 1m - 11:33(11:33/m) 142/152bpm 102cal 5.19/5.89mph
3) 1m - 11:56(11:56/m) 144/155bpm 105cal 5.03/5.61mph
4) 1m - 12:05(12:05/m) 152/161bpm 113cal 4.97/5.43mph
5) 1m - 12:09(12:09/m) 151/161bpm 108cal 4.93/5.95mph
6) 1m - 11:44(11:44/m) 151/158bpm 102cal 5.11/5.74mph
7) 1m - 10:58(10:58/m) 148/156bpm 83cal 5.47/5.99mph
8) 0.5m - 5:30(11:00/m) 155/160bpm 51cal 5.45/6.97mph
11:44 11:33 11:56 12:05 12:09 11:44 10:58 5:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:53 |
2:53 |
11:32 |
115 81-133 |
1327 |
172 118-180 |
4/3 |
0.50 |
5:51 |
2:57 |
11:50 |
134 131-136 |
1585 |
174 172-178 |
9/6 |
0.75 |
8:42 |
2:51 |
11:25 |
135 131-143 |
1540 |
175 172-180 |
10/10 |
1.00 |
11:44 |
3:02 |
12:09 |
141 138-145 |
1712 |
176 172-180 |
6/4 |
1.25 |
14:42 |
2:58 |
11:54 |
135 121-141 |
1606 |
164 118-180 |
7/5 |
1.50 |
17:45 |
3:02 +13
|
12:09 |
137 120-146 |
1665 |
174 118-178 |
7/11 |
1.75 |
20:34 |
2:49 |
11:16 |
145 143-150 |
1633 |
177 174-178 |
3/4 |
2.00 |
23:30 |
2:56 |
11:45 |
147 141-151 |
1728 |
178 174-182 |
7/7 |
2.25 |
26:36 |
3:06 |
12:26 |
139 124-149 |
1728 |
163 118-180 |
6/2 |
2.50 |
29:30 |
2:54 |
11:36 |
143 139-147 |
1659 |
178 172-180 |
8/7 |
2.75 |
32:26 |
2:55 |
11:41 |
146 143-150 |
1705 |
179 176-182 |
11/14 |
3.00 |
35:26 |
3:00 |
12:02 |
149 143-155 |
1793 |
179 172-188 |
10/7 |
3.25 |
38:36 |
3:10 |
12:38 |
146 133-157 |
1845 |
173 118-184 |
5/5 |
3.50 |
41:25 |
2:49 |
11:17 |
150 145-154 |
1694 |
180 174-184 |
4/2 |
3.75 |
44:27 |
3:03 |
12:10 |
155 146-160 |
1886 |
181 178-186 |
13/2 |
4.00 |
47:31 |
3:03 |
12:13 |
156 154-159 |
1907 |
181 176-184 |
11/1 |
4.25 |
51:56 |
4:25 +1:26
|
17:41 |
137 105-157 |
2424 |
166 118-184 |
3/5 |
4.50 |
54:52 |
2:56 |
11:45 |
150 142-155 |
1762 |
179 176-182 |
4/4 |
4.75 |
58:02 |
3:10 |
12:39 |
156 147-160 |
1973 |
181 176-184 |
14/0 |
5.00 |
1:01:06 |
3:03 |
12:14 |
156 154-157 |
1908 |
180 176-182 |
8/0 |
5.25 |
1:04:09 |
3:03 |
12:14 |
147 137-157 |
1798 |
171 116-184 |
1/3 |
5.50 |
1:07:00 |
2:51 |
11:25 |
152 148-157 |
1736 |
182 180-186 |
3/5 |
5.75 |
1:09:58 |
2:57 |
11:49 |
155 152-157 |
1832 |
179 174-186 |
5/3 |
6.00 |
1:12:50 |
2:52 |
11:28 |
146 143-150 |
1675 |
179 172-182 |
0/9 |
6.25 |
1:15:55 |
3:05 +15
|
12:20 |
147 134-152 |
1813 |
172 118-184 |
1/12 |
6.50 |
1:19:13 |
3:18 +41
|
13:12 |
142 131-151 |
1874 |
179 118-186 |
2/8 |
6.75 |
1:22:02 |
2:49 |
11:17 |
152 149-156 |
1715 |
182 178-184 |
4/7 |
7.00 |
1:24:44 |
2:42 |
10:49 |
149 143-155 |
1611 |
181 178-184 |
0/7 |
7.25 |
1:27:32 |
2:48 |
11:12 |
154 150-158 |
1725 |
182 176-184 |
5/6 |
7.50 |
1:30:14 |
2:42 |
10:50 |
157 155-159 |
1700 |
183 180-186 |
0/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.9 |
178 |
7.3 |
1:23:47 |
11:33 |
Walk |
6.9 |
122 |
0.2 |
6:12 |
27:33 |
Pause |
0.3 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:37 |
10:31 |
33.85% |
More |
800m |
5:23 |
10:49 |
36.42% |
More |
1km |
6:46 |
10:54 |
37.69% |
More |
Mile |
10:57 |
10:57 |
39.77% |
More |
5k |
36:34 |
11:46 |
41.62% |
More |
5 miles |
1:00:44 |
12:09 |
40.88% |
More |
10k |
1:14:52 |
12:03 |
41.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:34 |
10:34 |
41.23 |
5km |
34:45 |
11:11 |
43.81 |
5M |
57:16 |
11:27 |
43.35 |
10km |
1:11:57 |
11:35 |
43.19 |
10M |
1:58:35 |
11:52 |
43.06 |
Half |
2:37:27 |
12:01 |
42.29 |
20M |
4:05:32 |
12:17 |
42.54 |
Mara |
5:26:01 |
12:27 |
42.35 |
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