Wed 30th Oct 2019 at 7:00pm by snogard
Run > Easy
- Good
-
Time
59:36
-
Miles
5.85
-
Min/mi
10:11
-
Pacing
80%
-
WAVA
59.78
-
Stride(cm)
96
-
Cals
674
-
Cadence
164
-
BPM
164
-
%MHR
86.7
-
B/mi
1669
-
Asc(m)
98
-
Hillscore
7
-
Surface
Road
Notes & Comments
5 comments
Split Summary
===
1) 0.62m - 6:32(10:31/m) 143/159bpm 62cal 5.71/6.39mph
2) 0.62m - 6:53(11:04/m) 162/167bpm 79cal 5.42/6.51mph
3) 0.62m - 6:24(10:18/m) 170/175bpm 75cal 5.83/6.1mph
4) 0.62m - 5:52(9:26/m) 166/171bpm 69cal 6.36/6.8mph
5) 0.62m - 6:26(10:22/m) 163/169bpm 72cal 5.79/6.76mph
6) 0.62m - 6:18(10:08/m) 177/183bpm 78cal 5.92/6.49mph
7) 0.62m - 5:52(9:26/m) 171/180bpm 71cal 6.36/6.66mph
8) 0.62m - 5:48(9:21/m) 165/172bpm 63cal 6.42/6.74mph
9) 0.62m - 7:04(11:22/m) 165/176bpm 77cal 5.28/6.72mph
10) 0.26m - 2:29(9:31/m) 165/171bpm 28cal 6.31/6.82mph
6:32 6:53 6:24 5:52 6:26 6:18 5:52 5:48 7:04 2:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:50 |
2:50 +4
|
11:20 |
133 114-140 |
1508 |
161 156-166 |
1/3 |
0.50 |
5:25 |
2:35 |
10:19 |
148 142-153 |
1527 |
160 154-162 |
0/19 |
0.75 |
7:59 |
2:34 |
10:17 |
158 153-163 |
1626 |
160 156-162 |
1/8 |
1.00 |
10:48 |
2:49 +4
|
11:15 |
162 158-164 |
1824 |
161 156-166 |
17/3 |
1.25 |
13:47 |
2:59 +13
|
11:54 |
163 159-167 |
1941 |
163 148-168 |
13/0 |
1.50 |
16:22 |
2:35 |
10:21 |
170 165-174 |
1759 |
162 158-166 |
1/5 |
1.75 |
18:58 |
2:36 |
10:23 |
170 166-174 |
1764 |
163 160-166 |
6/0 |
2.00 |
21:23 |
2:25 |
9:40 |
169 167-171 |
1633 |
166 164-168 |
6/0 |
2.25 |
23:42 |
2:20 |
9:20 |
166 162-170 |
1548 |
166 164-172 |
0/4 |
2.50 |
26:06 |
2:24 |
9:35 |
165 159-168 |
1580 |
166 160-172 |
2/3 |
2.75 |
29:30 |
3:24 +25
|
13:37 |
161 147-168 |
2191 |
156 106-170 |
3/1 |
3.00 |
31:48 |
2:17 |
9:09 |
165 161-168 |
1511 |
168 164-170 |
2/5 |
3.25 |
34:11 |
2:23 |
9:32 |
171 161-182 |
1630 |
168 162-172 |
0/6 |
3.50 |
36:31 |
2:21 |
9:24 |
177 174-180 |
1663 |
168 166-170 |
0/6 |
3.75 |
39:47 |
3:16 +29
|
13:04 |
175 165-180 |
2286 |
162 112-170 |
4/0 |
4.00 |
42:12 |
2:25 |
9:39 |
175 171-179 |
1689 |
167 164-170 |
4/2 |
4.25 |
44:34 |
2:22 |
9:29 |
167 157-178 |
1583 |
167 158-168 |
3/2 |
4.50 |
46:52 |
2:18 |
9:12 |
162 156-168 |
1491 |
168 166-170 |
0/3 |
4.75 |
49:53 |
3:01 +38
|
12:03 |
164 148-171 |
1977 |
168 160-170 |
0/4 |
5.00 |
52:11 |
2:17 |
9:09 |
169 164-172 |
1547 |
167 164-170 |
0/18 |
5.25 |
54:52 |
2:41 |
10:44 |
169 164-175 |
1814 |
165 158-170 |
18/0 |
5.50 |
58:06 |
3:15 |
12:59 |
162 143-173 |
2103 |
155 106-170 |
12/0 |
5.75 |
1:00:23 |
2:16 |
9:06 |
166 162-171 |
1510 |
169 166-172 |
2/1 |
5.86 |
1:01:29 |
1:06 |
10:25 |
163 157-167 |
1698 |
167 162-168 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
165 |
5.8 |
1:00:08 |
10:22 |
Walk |
2.0 |
114 |
0.1 |
1:14 |
20:58 |
Still |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:58 |
47.68% |
More |
800m |
4:36 |
9:15 |
52.81% |
More |
1km |
5:46 |
9:16 |
54.71% |
More |
Mile |
9:39 |
9:39 |
54.89% |
More |
5k |
31:31 |
10:09 |
58.68% |
More |
5 miles |
52:00 |
10:24 |
58.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:32 |
8:32 |
62.03 |
5km |
29:43 |
9:34 |
62.24 |
5M |
50:09 |
10:02 |
60.37 |
10km |
1:03:41 |
10:15 |
59.61 |
10M |
1:47:30 |
10:45 |
58.39 |
Half |
2:24:40 |
11:03 |
56.78 |
20M |
3:50:25 |
11:31 |
56.35 |
Mara |
5:10:06 |
11:50 |
55.63 |
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Great work xx
well run
well run
again