Thu 12th Sep 2019 at 7:00pm by Jon M
Run > General
-
Time
57:41
-
Miles
5.68
-
Min/mi
10:09
-
Pacing
66%
-
WAVA
52.74
-
Stride(cm)
103
-
Cals
678
-
Cadence
154
-
BPM
134
-
%MHR
78.4
-
B/mi
1362
-
Asc(m)
73
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Club run mainly off road
===
1) 1m - 12:48(12:48/m) 140/174bpm 167cal 75/85rpm 4.69/0mph
2) 1m - 10:38(10:38/m) 127/165bpm 117cal 75/81rpm 5.64/0mph
3) 1m - 9:35(9:35/m) 126/135bpm 104cal 78/84rpm 6.27/0mph
4) 1m - 9:46(9:46/m) 127/136bpm 105cal 77/116rpm 6.14/0mph
5) 1m - 9:00(9:00/m) 134/166bpm 108cal 78/82rpm 6.67/0mph
6) 0.68m - 5:55(8:42/m) 141/169bpm 77cal 79/85rpm 6.9/0mph
12:48 10:38 9:35 9:46 9:00 5:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:25 |
2:25 |
9:42 |
124 73-148 |
1202 |
160 152-170 |
5/1 |
0.50 |
4:43 |
2:17 |
9:09 |
133 105-144 |
1218 |
156 154-160 |
6/1 |
0.75 |
9:34 |
4:51 |
19:26 |
142 109-169 |
2758 |
147 116-166 |
3/3 |
1.00 |
12:48 |
3:14 |
12:55 |
151 134-173 |
1950 |
146 116-156 |
2/1 |
1.25 |
15:08 |
2:21 |
9:23 |
144 125-165 |
1350 |
152 148-154 |
4/0 |
1.50 |
17:47 |
2:39 +13
|
10:35 |
123 115-131 |
1303 |
157 146-162 |
2/5 |
1.75 |
20:45 |
2:57 |
11:49 |
120 115-125 |
1418 |
149 132-158 |
1/6 |
2.00 |
23:39 |
2:54 |
11:38 |
123 119-129 |
1430 |
147 116-156 |
1/3 |
2.25 |
26:58 |
3:19 +44
|
13:15 |
120 102-133 |
1589 |
155 146-162 |
3/3 |
2.50 |
29:17 |
2:20 |
9:19 |
127 121-132 |
1184 |
158 154-162 |
4/3 |
2.75 |
31:36 |
2:19 |
9:15 |
131 127-134 |
1212 |
155 144-158 |
4/0 |
3.00 |
33:57 |
2:21 |
9:23 |
127 121-132 |
1192 |
154 146-158 |
2/9 |
3.25 |
37:12 |
3:15 |
13:01 |
124 103-135 |
1615 |
151 116-232 |
2/13 |
3.50 |
39:22 |
2:10 |
8:40 |
123 109-131 |
1066 |
158 154-164 |
1/5 |
3.75 |
41:32 |
2:10 |
8:38 |
131 128-132 |
1132 |
156 154-158 |
1/1 |
4.00 |
43:43 |
2:11 |
8:45 |
131 129-133 |
1147 |
155 148-158 |
2/1 |
4.25 |
46:21 |
2:37 +23
|
10:28 |
131 125-133 |
1372 |
156 150-164 |
2/3 |
4.50 |
48:36 |
2:16 |
9:03 |
140 119-165 |
1266 |
156 152-162 |
5/4 |
4.75 |
50:50 |
2:14 |
8:56 |
132 128-136 |
1180 |
157 152-160 |
6/1 |
5.00 |
53:07 |
2:16 |
9:05 |
132 126-136 |
1199 |
157 152-160 |
5/2 |
5.25 |
55:24 |
2:18 |
9:10 |
135 129-143 |
1238 |
154 150-158 |
6/3 |
5.50 |
57:54 |
2:30 +15
|
10:00 |
147 134-169 |
1469 |
160 154-164 |
1/2 |
5.68 |
59:17 |
1:23 |
7:41 |
143 138-147 |
1098 |
164 160-168 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.4 |
156 |
5.4 |
52:20 |
9:55 |
Walk |
8.9 |
133 |
0.3 |
5:22 |
17:22 |
Still |
1.1 |
- |
- |
39 |
- |
Pause |
1.6 |
- |
- |
57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:58 |
45.34% |
More |
800m |
4:14 |
8:31 |
50.90% |
More |
1km |
5:18 |
8:32 |
53.00% |
More |
Mile |
9:01 |
9:01 |
53.00% |
More |
5k |
29:16 |
9:25 |
55.68% |
More |
5 miles |
50:53 |
10:11 |
52.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:09 |
9:09 |
52.23 |
5km |
30:26 |
9:48 |
53.54 |
5M |
50:23 |
10:05 |
52.92 |
10km |
1:03:27 |
10:13 |
52.59 |
10M |
1:45:04 |
10:30 |
52.64 |
Half |
2:19:53 |
10:41 |
51.98 |
20M |
3:39:03 |
10:57 |
52.61 |
Mara |
4:51:38 |
11:08 |
52.69 |
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