Thu 19th Sep 2019 at 6:00pm by snogard

Run > General
  • Good
  • Time
    29:08
  • Miles
    1.72
  • Min/mi
    16:56
  • Pacing
    37%
  • WAVA
    33.68
  • Stride(cm)
    60
  • Cals
    192
  • Cadence
    158
  • BPM
    125
  • %MHR
    66
  • B/mi
    2112
  • Asc(m)
    12
  • Surface
    Road

Notes & Comments

5 comments
Cadence drill and glides as per Jeff Galoway plan

Split Summary
===
1) 0.62m - 6:39(10:42/m) 148/157bpm 68cal 5.61/6.1mph
2) 0.13m - 3:21(25:59/m) 136/152bpm 30cal 2.31/5.66mph
3) 0.01m - 2:02(2:42:42/m) 105/116bpm 8cal 0.37/1.86mph
4) 0.07m - 30(6:52/m) 114/137bpm 2cal 8.74/10.52mph
5) 0.03m - 30(14:47/m) 138/142bpm 4cal 4.06/9.91mph
6) 0.07m - 30(6:48/m) 133/139bpm 4cal 8.82/10.29mph
7) 0.03m - 30(14:55/m) 138/141bpm 4cal 4.02/10.12mph
8) 0.07m - 30(7:38/m) 130/133bpm 4cal 7.86/10.12mph
9) 0.03m - 30(16:39/m) 136/140bpm 4cal 3.6/8.37mph
10) 0.07m - 30(7:36/m) 130/135bpm 4cal 7.89/9.73mph
11) 0.04m - 30(13:21/m) 135/139bpm 4cal 4.49/9.75mph
12) 0.04m - 1:03(24:00/m) 120/133bpm 4cal 2.5/3.03mph
13) 0.06m - 30(8:16/m) 118/132bpm 2cal 7.26/8.64mph
14) 0.05m - 30(9:44/m) 137/141bpm 4cal 6.16/7.74mph
15) 0.06m - 30(8:01/m) 140/143bpm 4cal 7.48/7.72mph
16) 0.06m - 30(9:03/m) 143/147bpm 5cal 6.63/7.53mph
17) 0.27m - 10:00(36:46/m) 100/150bpm 37cal 1.63/7.81mph
18) 0m - 3(7:41:11/m) 71/72bpm 0.13/0mph
6:39 3:21 2:02 30 30 30 30 30 30 30 30 1:03 30 30 30 30 10:00 3
Corrah
Jeffing is just so good for long runs. :)
Autumnleaves
Nice work :)
ferret
:-)
snogard
Memo, I find jeffing great for long runs
Chell
😀

Pace

35% 7% 18% 11% 29%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 42 42 11:16 127 99-144 1430 160 158-162 0/0
0.13 1:23 41 10:49 144 142-146 1558 161 160-162 0/1
0.19 2:05 42 11:20 144 141-146 1631 161 156-164 0/0
0.25 2:44 39 10:24 147 144-150 1529 161 160-162 0/1
0.31 3:24 40 10:39 152 148-155 1618 162 160-164 0/1
0.38 4:05 41 10:58 153 150-154 1679 161 160-164 0/1
0.44 4:43 38 10:01 154 153-157 1542 164 162-164 1/1
0.50 5:20 37 9:56 153 152-154 1521 165 164-166 0/1
0.56 5:57 37 9:52 153 152-155 1509 165 164-166 1/0
0.63 6:41 44 11:41 151 147-154 1765 164 160-166 0/0
0.69 7:22 41 10:51 148 144-152 1605 165 160-168 1/0
0.75 9:59 2:38 42:05 134 112-151 5638 163 160-166 1/0
0.81 12:15 2:16 36:08 107 91-131 3867 194 190-196 1/0
0.88 13:05 50 13:21 136 133-141 1815 162 120-240 1/0
0.94 13:29 24 6:29 134 128-138 868 196 184-200 1/0
1.00 14:12 42 11:19 134 129-140 1517 158 120-196 0/0
1.06 14:51 40 10:35 133 129-140 1408 176 116-192 1/1
1.13 15:26 35 9:14 131 128-136 1209 166 116-198 1/1
1.19 16:22 56 14:55 131 119-139 1954 134 98-198 0/0
1.25 17:18 56 14:56 113 109-120 1687 132 98-182 0/0
1.31 17:55 37 9:59 130 115-138 1297 175 126-184 1/1
1.38 18:25 30 7:57 140 137-142 1114 177 168-180 0/0
1.44 18:59 33 8:52 142 139-145 1259 176 168-180 0/1
1.50 19:32 34 8:58 146 142-150 1309 176 164-180 1/0
1.56 20:28 56 14:52 137 127-149 2036 129 118-178 0/0
1.63 21:32 1:04 17:05 118 110-128 2016 121 116-124 0/1
1.69 23:46 2:14 35:40 107 98-119 3816 108 92-120 1/0
1.72 29:07 5:21 2:45:10 84 66-111 13875 - 0/0

Heart

125/157max
  • Show Beats/Mile

Elevation

Asc 12m, Range 6m, Flat prediction 29:08
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

158 (240 max) Stride Length: 60cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 60.4 173 1.4 17:36 12:18
Walk 25.0 115 0.3 7:17 25:12
Still 14.5 - - 4:14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:48 48.64% More
800m 5:13 10:29 46.65% More
1km 6:24 10:18 49.27% More
Mile 13:55 13:55 38.02% More

Predictions

Dist Time Per Mile WAVA
1M 16:03 16:03 32.98
5km 55:50 17:58 33.13
5M 1:34:14 18:51 32.13
10km 1:59:40 19:16 31.72
10M 3:21:59 20:12 31.08
Half 4:31:50 20:45 30.22
20M 7:12:57 21:39 29.99
Mara 9:42:42 22:14 29.60

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