Thu 29th Aug 2019 at 6:00pm by snogard
Run > Drills
- Good
-
Time
25:19
-
Miles
2.06
-
Min/mi
12:17
-
Pacing
75%
-
WAVA
47.22
-
Stride(cm)
82
-
Cals
223
-
Cadence
159
-
BPM
124
-
%MHR
65.8
-
B/mi
1528
-
Asc(m)
16
-
Surface
Road
Notes & Comments
5 comments
Split Summary
===
1) 0.85m - 10:00(11:50/m) 121/133bpm 88cal 5.07/6.68mph
2) 0.02m - 36(32:10/m) 112/119bpm 3cal 1.87/3.86mph
3) 0.05m - 30(9:38/m) 116/128bpm 4cal 6.23/7.68mph
4) 0.03m - 30(17:35/m) 131/135bpm 5cal 3.41/7.26mph
5) 0.06m - 30(7:54/m) 121/127bpm 4cal 7.59/8.54mph
6) 0.03m - 30(15:43/m) 129/134bpm 4cal 3.82/8.56mph
7) 0.07m - 30(7:34/m) 122/128bpm 4cal 7.93/8.75mph
8) 0.03m - 30(18:36/m) 114/121bpm 3cal 3.23/8.27mph
9) 0.01m - 10(16:43/m) 111/114bpm 1cal 3.59/3.4mph
10) 0.05m - 30(10:31/m) 115/124bpm 3cal 5.71/7.72mph
11) 0.06m - 30(8:49/m) 125/128bpm 4cal 6.8/8.93mph
12) 0.06m - 30(8:56/m) 126/132bpm 4cal 6.71/8.31mph
13) 0.76m - 10:00(13:11/m) 132/148bpm 96cal 4.55/7.89mph
14) 0m - 3(3:15:18/m) 104/104bpm 0.31/0mph
10:00 36 30 30 30 30 30 30 10 30 30 30 10:00 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
44 |
44 |
11:52 |
105 98-113 |
1246 |
162 120-168 |
0/0 |
0.13 |
1:39 |
55 |
14:33 |
118 115-123 |
1718 |
169 166-172 |
0/1 |
0.19 |
2:12 |
33 |
8:53 |
122 121-123 |
1084 |
169 166-172 |
0/0 |
0.25 |
2:49 |
36 |
9:43 |
125 121-127 |
1215 |
172 170-172 |
0/2 |
0.31 |
3:37 |
48 |
12:47 |
125 118-132 |
1597 |
164 124-244 |
0/1 |
0.38 |
4:12 |
36 |
9:29 |
125 123-131 |
1184 |
171 168-172 |
1/0 |
0.44 |
4:53 |
40 |
10:45 |
125 120-128 |
1344 |
156 122-172 |
0/1 |
0.50 |
5:39 |
46 |
12:22 |
115 108-120 |
1422 |
149 116-174 |
1/0 |
0.56 |
6:32 |
53 |
14:05 |
117 110-121 |
1648 |
136 118-172 |
0/0 |
0.63 |
7:17 |
45 |
12:08 |
122 117-125 |
1480 |
159 126-172 |
1/0 |
0.69 |
8:05 |
48 |
12:41 |
127 125-131 |
1610 |
170 166-172 |
1/0 |
0.75 |
8:42 |
37 |
9:52 |
130 128-132 |
1284 |
172 172-172 |
0/0 |
0.81 |
9:26 |
44 |
11:48 |
127 121-133 |
1498 |
137 124-172 |
1/0 |
0.88 |
10:54 |
1:28 +8
|
23:34 |
116 108-123 |
2734 |
131 120-190 |
1/0 |
0.94 |
11:38 |
43 |
11:30 |
125 111-134 |
1438 |
171 116-188 |
0/0 |
1.00 |
12:10 |
32 |
8:38 |
121 114-130 |
1045 |
170 116-198 |
0/0 |
1.06 |
12:54 |
44 |
11:49 |
127 119-133 |
1501 |
167 118-198 |
0/0 |
1.13 |
13:37 |
42 |
11:17 |
116 110-124 |
1309 |
182 116-192 |
0/0 |
1.19 |
14:22 |
46 |
12:11 |
113 104-124 |
1377 |
148 114-178 |
0/1 |
1.25 |
14:59 |
36 |
9:42 |
125 123-128 |
1212 |
160 124-182 |
0/0 |
1.31 |
15:31 |
32 |
8:39 |
128 123-132 |
1108 |
176 126-184 |
1/0 |
1.38 |
16:10 |
39 |
10:21 |
131 128-134 |
1356 |
165 164-168 |
0/0 |
1.44 |
16:47 |
37 |
9:47 |
130 127-133 |
1271 |
168 166-170 |
1/1 |
1.50 |
17:25 |
38 |
10:12 |
135 131-139 |
1378 |
168 166-170 |
2/0 |
1.56 |
18:01 |
36 |
9:38 |
134 132-135 |
1291 |
167 164-168 |
1/0 |
1.63 |
18:36 |
34 |
9:11 |
135 132-138 |
1240 |
166 164-168 |
0/1 |
1.69 |
19:20 |
45 |
11:54 |
135 132-138 |
1606 |
165 164-166 |
0/1 |
1.75 |
20:05 |
45 |
11:55 |
126 122-131 |
1502 |
127 120-168 |
1/0 |
1.81 |
20:42 |
38 |
10:01 |
135 128-139 |
1353 |
167 166-168 |
0/3 |
1.88 |
21:18 |
35 |
9:25 |
141 137-148 |
1328 |
167 166-168 |
0/1 |
1.94 |
22:06 |
48 |
12:47 |
143 141-148 |
1829 |
166 162-168 |
0/0 |
2.00 |
22:43 |
37 |
9:53 |
141 139-142 |
1394 |
169 166-172 |
0/1 |
2.06 |
25:27 |
2:44 |
43:53 |
120 103-143 |
5267 |
128 106-172 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.4 |
172 |
1.7 |
18:39 |
10:47 |
Walk |
22.7 |
120 |
0.3 |
5:49 |
18:09 |
Still |
3.4 |
- |
- |
52 |
- |
Pause |
0.5 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:25 |
45.41% |
More |
800m |
4:51 |
9:45 |
50.17% |
More |
1km |
6:15 |
10:03 |
50.47% |
More |
Mile |
10:22 |
10:22 |
51.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:26 |
11:26 |
46.30 |
5km |
39:47 |
12:48 |
46.49 |
5M |
1:07:09 |
13:26 |
45.09 |
10km |
1:25:17 |
13:44 |
44.51 |
10M |
2:23:56 |
14:24 |
43.61 |
Half |
3:13:43 |
14:47 |
42.40 |
20M |
5:08:31 |
15:26 |
42.09 |
Mara |
6:55:14 |
15:51 |
41.54 |
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Some good paces!
Cadence drills 1st time ever
Blog please!!
😀
Off to read blog