Sat 26th Oct 2019 at 9:00pm by lake
Run > Run-Walk
-
Time
5:39:06
-
Miles
23.00
-
Min/mi
14:45
-
Pacing
43%
-
WAVA
34.39
-
Stride(cm)
70
-
Cals
2226
-
Cadence
156
-
BPM
123
-
%MHR
65.1
-
B/mi
1814
-
Surface
Road
Notes & Comments
Night run/ walk with mark. Left hamstring still hurting a lot, despite lots of rest. This was slow and a bit crap really, but good practise for EFM
Split Summary
===
1) 1m - 15:41(15:41/m) 121/144bpm 155cal 80/131rpm 3.83/6.8mph
2) 1m - 11:29(11:29/m) 152/173bpm 154cal 83/127rpm 5.23/6.82mph
3) 1m - 10:31(10:31/m) 147/153bpm 124cal 84/126rpm 5.71/6.31mph
4) 1m - 13:02(13:02/m) 141/178bpm 132cal 89/128rpm 4.61/6.13mph
5) 1m - 11:05(11:05/m) 141/153bpm 104cal 82/85rpm 5.41/5.86mph
6) 1m - 14:31(14:31/m) 142/167bpm 154cal 83/192rpm 4.13/5.88mph
7) 1m - 12:27(12:27/m) 133/162bpm 99cal 86/128rpm 4.82/5.55mph
8) 1m - 12:34(12:34/m) 132/155bpm 94cal 87/129rpm 4.78/5.68mph
9) 1m - 13:53(13:53/m) 141/174bpm 136cal 88/129rpm 4.32/5.64mph
10) 1m - 14:55(14:55/m) 125/151bpm 84cal 94/131rpm 4.02/4.34mph
11) 1m - 14:39(14:39/m) 133/191bpm 127cal 87/131rpm 4.09/6.58mph
12) 1m - 16:16(16:16/m) 111/170bpm 44cal 74/127rpm 3.69/5.75mph
13) 1m - 15:39(15:39/m) 103/144bpm 30cal 77/129rpm 3.84/7.9mph
14) 1m - 15:26(15:26/m) 105/159bpm 48cal 85/128rpm 3.89/4.34mph
15) 1m - 15:25(15:25/m) 103/132bpm 41cal 81/126rpm 3.89/4.12mph
16) 1m - 22:06(22:06/m) 139/200bpm 225cal 71/142rpm 2.72/6.6mph
17) 1m - 12:58(12:58/m) 137/185bpm 109cal 79/125rpm 4.63/5.86mph
18) 1m - 16:09(16:09/m) 122/172bpm 73cal 66/121rpm 3.72/5.84mph
19) 1m - 14:17(14:17/m) 134/192bpm 113cal 77/126rpm 4.2/5.7mph
20) 1m - 15:58(15:58/m) 100/131bpm 21cal 66/124rpm 3.76/4.83mph
21) 1m - 16:12(16:12/m) 100/103bpm 35cal 68/127rpm 3.7/4.85mph
22) 1m - 16:31(16:31/m) 111/183bpm 78cal 66/121rpm 3.63/4.83mph
23) 1m - 17:19(17:19/m) 99/173bpm 45cal 64/116rpm 3.47/4.63mph
24) 0m - 6(37:41/m) 110/111bpm 1cal 57/57rpm 1.59/3.8mph
15:41 11:29 10:31 13:02 11:05 14:31 12:27 12:34 13:53 14:55 14:39 16:16 15:39 15:26 15:25 22:06 12:58 16:09 14:17 15:58 16:12 16:31 17:19 6
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 1.00 |
18:11 |
18:11 |
18:11 |
113 90-144 |
2055 |
152 68-262 |
| 2.00 |
29:41 |
11:30 |
11:30 |
152 126-173 |
1748 |
167 120-254 |
| 3.00 |
40:11 |
10:30 |
10:30 |
147 139-153 |
1543 |
167 120-242 |
| 4.00 |
53:12 |
13:01 |
13:01 |
141 117-178 |
1836 |
179 84-256 |
| 5.00 |
1:04:18 |
11:05 |
11:05 |
141 127-153 |
1564 |
164 116-170 |
| 6.00 |
1:18:48 |
14:30 |
14:30 |
141 105-167 |
2045 |
165 112-384 |
| 7.00 |
1:31:15 |
12:27 |
12:27 |
133 123-162 |
1657 |
173 106-256 |
| 8.00 |
1:43:49 |
12:34 |
12:34 |
132 122-155 |
1658 |
173 98-258 |
| 9.00 |
1:57:42 |
13:54 |
13:54 |
141 106-174 |
1959 |
177 108-258 |
| 10.00 |
2:12:37 |
14:54 |
14:54 |
125 104-151 |
1863 |
187 100-262 |
| 11.00 |
2:27:16 |
14:40 |
14:40 |
133 63-191 |
1950 |
174 94-262 |
| 12.00 |
2:43:32 |
16:16 |
16:16 |
111 95-170 |
1806 |
148 90-254 |
| 13.00 |
2:59:11 |
15:38 |
15:38 |
103 94-144 |
1610 |
154 108-258 |
| 14.00 |
3:14:37 |
15:26 |
15:26 |
105 95-159 |
1621 |
170 102-256 |
| 15.00 |
3:30:01 |
15:24 |
15:24 |
103 92-132 |
1587 |
161 100-252 |
| 16.00 |
3:52:08 |
22:06 |
22:06 |
139 66-200 |
3072 |
143 66-284 |
| 17.00 |
4:05:05 |
12:58 |
12:58 |
137 102-185 |
1776 |
157 108-250 |
| 18.00 |
4:21:14 |
16:08 |
16:08 |
122 96-172 |
1969 |
133 100-242 |
| 19.00 |
4:35:31 |
14:17 |
14:17 |
134 100-192 |
1915 |
153 106-252 |
| 20.00 |
4:51:29 |
15:58 |
15:58 |
100 91-131 |
1597 |
132 104-248 |
| 21.00 |
5:07:41 |
16:12 |
16:12 |
100 93-103 |
1620 |
137 106-254 |
| 22.00 |
5:24:13 |
16:32 |
16:32 |
111 76-183 |
1835 |
132 102-242 |
| 23.00 |
5:41:31 |
17:19 |
17:19 |
99 77-173 |
1714 |
129 96-232 |
| 23.00 |
5:41:36 |
5 |
30:26 |
107 106-108 |
3256 |
114 114-114 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
43.8 |
193 |
12 |
2:29:41 |
12:29 |
| Walk |
55.2 |
126 |
11 |
3:08:25 |
17:06 |
| Still |
1.0 |
- |
- |
3:30 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:37 |
10:31 |
31.17% |
More |
| 800m |
5:13 |
10:31 |
36.46% |
More |
| 1km |
6:32 |
10:31 |
38.03% |
More |
| Mile |
13:09 |
13:09 |
32.12% |
More |
| 5k |
33:45 |
10:52 |
42.61% |
More |
| 5 miles |
56:49 |
11:22 |
41.18% |
More |
| 10k |
1:13:43 |
11:52 |
39.64% |
More |
| 10 miles |
2:05:23 |
12:32 |
38.50% |
More |
| Half |
2:53:30 |
13:15 |
36.81% |
More |
| 20 miles |
4:44:22 |
14:13 |
35.31% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
12:13 |
12:13 |
34.60 |
| 5km |
40:37 |
13:04 |
35.40 |
| 5M |
1:07:16 |
13:27 |
34.79 |
| 10km |
1:24:42 |
13:38 |
34.49 |
| 10M |
2:20:15 |
14:02 |
34.42 |
| Half |
3:06:44 |
14:15 |
33.94 |
| 20M |
4:52:24 |
14:37 |
34.34 |
| Mara |
6:29:19 |
14:52 |
34.39 |
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