Thu 3rd Oct 2019 at 6:00pm by Penky69
Run > Tempo
-
Time
48:25
-
Miles
5.00
-
Min/mi
9:41
-
Pacing
44%
-
WAVA
55.60
-
Stride(cm)
94
-
Cals
451
-
Cadence
177
-
BPM
159
-
%MHR
93
-
B/mi
1539
-
Asc(m)
33
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 10:34(10:34/m) 140/161bpm 83cal 5.68/6.39mph
2) 1m - 9:12(9:12/m) 169/183bpm 90cal 6.52/6.7mph
3) 1m - 9:14(9:14/m) 173/178bpm 93cal 6.51/6.89mph
4) 1m - 9:11(9:11/m) 170/181bpm 90cal 6.53/7.22mph
5) 1m - 10:11(10:11/m) 163/168bpm 95cal 5.89/6.57mph
6) 0m - 3(8:26/m) 161/161bpm 7.12/5.74mph
10:34 9:12 9:14 9:11 10:11 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
5:58 |
5:58 +3:21
|
23:52 |
116 75-143 |
2769 |
179 118-188 |
1/2 |
0.50 |
9:34 |
3:36 +53
|
14:25 |
132 102-148 |
1904 |
179 176-182 |
3/1 |
0.75 |
12:13 |
2:39 |
10:36 |
150 146-153 |
1589 |
176 174-178 |
0/2 |
1.00 |
14:49 |
2:35 |
10:22 |
157 150-161 |
1628 |
175 172-178 |
2/2 |
1.25 |
17:06 |
2:17 |
9:08 |
164 158-169 |
1499 |
178 176-184 |
2/1 |
1.50 |
19:28 |
2:22 +4
|
9:29 |
171 167-179 |
1622 |
178 172-186 |
1/0 |
1.75 |
21:53 |
2:25 +6
|
9:40 |
172 167-181 |
1663 |
178 176-184 |
1/1 |
2.00 |
24:11 |
2:18 |
9:11 |
168 160-174 |
1542 |
177 176-186 |
2/1 |
2.25 |
26:40 |
2:29 +7
|
9:55 |
171 169-174 |
1696 |
178 176-182 |
1/0 |
2.50 |
28:59 |
2:19 |
9:16 |
172 171-176 |
1594 |
180 176-184 |
3/1 |
2.75 |
31:13 |
2:14 |
8:56 |
174 172-177 |
1553 |
179 176-184 |
2/2 |
3.00 |
33:31 |
2:18 |
9:13 |
174 170-175 |
1604 |
179 176-182 |
2/2 |
3.25 |
35:53 |
2:22 |
9:29 |
175 174-177 |
1658 |
178 176-182 |
1/2 |
3.50 |
38:06 |
2:13 |
8:53 |
167 153-176 |
1483 |
178 174-182 |
1/4 |
3.75 |
40:23 |
2:17 |
9:08 |
173 169-177 |
1579 |
180 176-184 |
2/3 |
4.00 |
42:42 |
2:19 |
9:15 |
162 142-180 |
1500 |
180 176-184 |
2/1 |
4.25 |
45:08 |
2:26 |
9:46 |
165 163-167 |
1611 |
174 172-174 |
2/3 |
4.50 |
47:46 |
2:37 |
10:30 |
163 155-167 |
1711 |
174 170-174 |
1/1 |
4.75 |
50:19 |
2:33 |
10:13 |
164 162-165 |
1675 |
173 170-174 |
1/2 |
5.00 |
52:54 |
2:34 |
10:18 |
160 150-165 |
1648 |
174 172-176 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.3 |
177 |
5 |
48:33 |
10:34 |
Walk |
0.1 |
118 |
0 |
2 |
21:09 |
Pause |
7.6 |
- |
- |
4:21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:34 |
45.56% |
More |
800m |
4:27 |
8:57 |
47.56% |
More |
1km |
5:32 |
8:54 |
49.93% |
More |
Mile |
9:06 |
9:06 |
51.89% |
More |
5k |
28:51 |
9:17 |
57.15% |
More |
5 miles |
52:53 |
10:35 |
50.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
53.62 |
5km |
29:14 |
9:25 |
56.39 |
5M |
48:25 |
9:41 |
55.57 |
10km |
1:00:58 |
9:49 |
55.25 |
10M |
1:40:57 |
10:06 |
54.97 |
Half |
2:14:24 |
10:16 |
53.93 |
20M |
3:30:28 |
10:31 |
54.18 |
Mara |
4:40:13 |
10:42 |
53.89 |
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That looks a good run, steady warm up and warm down with three quick miles in the middle
It felt pretty good too