Sun 18th Aug 2019 at 8:00am by JCB
Run > Recovery Run
-
Time
34:59
-
Miles
4.07
-
Min/mi
8:36
-
Pacing
95%
-
WAVA
53.80
-
Cals
340
-
BPM
121
-
%MHR
71.3
-
B/mi
1041
-
Asc(m)
75
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 6.55km - 34:59(5:21/km) 340cal
Overall the two runs: 19.54km for (75)+(30)=105=5.3735926305 squares/km
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:06 |
1:06 |
8:50 |
131 129-135 |
1157 |
2/2 |
0.25 |
2:06 |
1:00 |
8:01 |
123 118-133 |
987 |
1/1 |
0.38 |
3:07 |
1:01 |
8:08 |
118 116-119 |
959 |
3/4 |
0.50 |
4:10 |
1:02 |
8:18 |
117 115-119 |
971 |
2/3 |
0.63 |
5:12 |
1:02 |
8:15 |
121 117-129 |
999 |
2/1 |
0.75 |
6:14 |
1:02 |
8:16 |
123 119-129 |
1017 |
1/2 |
0.88 |
7:14 |
1:00 |
8:02 |
120 118-124 |
964 |
1/4 |
1.00 |
8:14 |
1:01 |
8:04 |
144 125-160 |
1162 |
1/2 |
1.13 |
9:15 |
1:00 |
8:02 |
132 123-141 |
1060 |
1/2 |
1.25 |
10:15 |
1:01 |
8:07 |
122 121-124 |
990 |
3/0 |
1.38 |
11:17 |
1:02 |
8:17 |
125 121-130 |
1035 |
1/2 |
1.50 |
12:22 |
1:04 |
8:33 |
118 117-121 |
1010 |
1/1 |
1.63 |
13:25 |
1:03 |
8:26 |
118 117-119 |
996 |
2/1 |
1.75 |
14:32 |
1:07 |
9:00 |
120 118-120 |
1079 |
3/2 |
1.88 |
15:37 |
1:05 |
8:40 |
120 118-123 |
1039 |
0/2 |
2.00 |
16:44 |
1:07 |
8:56 |
119 119-120 |
1064 |
1/1 |
2.13 |
17:50 |
1:06 |
8:44 |
119 118-120 |
1040 |
1/7 |
2.25 |
18:57 |
1:07 |
8:54 |
124 120-129 |
1104 |
0/5 |
2.38 |
20:05 |
1:08 |
9:06 |
121 119-124 |
1102 |
0/6 |
2.50 |
21:15 |
1:10 |
9:22 |
120 118-124 |
1123 |
2/2 |
2.63 |
22:23 |
1:07 |
8:59 |
117 114-121 |
1050 |
10/0 |
2.75 |
23:31 |
1:08 |
9:05 |
116 114-119 |
1054 |
3/5 |
2.88 |
24:40 |
1:09 |
9:11 |
116 114-117 |
1066 |
1/0 |
3.00 |
25:46 |
1:07 |
8:52 |
117 115-118 |
1038 |
3/1 |
3.13 |
26:52 |
1:06 |
8:46 |
117 115-119 |
1026 |
4/3 |
3.25 |
27:56 |
1:04 |
8:32 |
120 118-121 |
1024 |
1/3 |
3.38 |
28:57 |
1:01 |
8:06 |
120 119-122 |
971 |
5/3 |
3.50 |
29:58 |
1:01 |
8:07 |
123 121-127 |
999 |
4/2 |
3.63 |
31:04 |
1:06 |
8:49 |
121 118-123 |
1067 |
2/2 |
3.75 |
32:11 |
1:07 |
8:57 |
121 119-123 |
1084 |
2/1 |
3.88 |
33:16 |
1:05 |
8:41 |
121 120-122 |
1050 |
5/2 |
4.00 |
34:21 |
1:06 |
8:44 |
120 118-121 |
1049 |
1/0 |
4.07 |
34:59 |
38 |
9:06 |
117 116-118 |
1065 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
41.19% |
More |
800m |
4:00 |
8:02 |
47.28% |
More |
1km |
5:01 |
8:05 |
49.05% |
More |
Mile |
8:07 |
8:07 |
51.70% |
More |
5k |
26:36 |
8:34 |
53.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:35 |
6:35 |
63.71 |
5km |
25:22 |
8:10 |
56.25 |
5M |
44:41 |
8:56 |
51.95 |
10km |
57:52 |
9:19 |
50.07 |
10M |
1:41:54 |
10:11 |
46.98 |
Half |
2:20:30 |
10:44 |
44.72 |
20M |
3:52:24 |
11:37 |
42.84 |
Mara |
5:20:25 |
12:14 |
41.43 |
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