Wed 6th Nov 2019 at 5:00am by geordieNdog
Run > Recovery Run
-
Time
39:08
-
Miles
4.33
-
Min/mi
9:02
-
Pacing
94%
-
WAVA
48.54
-
Stride(cm)
95
-
Cals
489
-
Cadence
187
-
BPM
136
-
%MHR
74.4
-
B/mi
1231
-
Asc(m)
79
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:51(8:51/m) 134/144bpm 116cal 6.78/8.08mph
2) 1m - 9:03(9:03/m) 131/144bpm 106cal 6.63/7.26mph
3) 1m - 9:14(9:14/m) 130/139bpm 103cal 6.5/7.14mph
4) 1m - 9:02(9:02/m) 143/157bpm 120cal 6.65/7.14mph
5) 0.33m - 2:58(9:00/m) 154/160bpm 44cal 6.67/7.18mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:01 |
1:01 |
8:05 |
120 100-131 |
969 |
201 188-216 |
1/5 |
0.25 |
2:06 |
1:05 |
8:44 |
133 129-135 |
1161 |
188 186-190 |
1/3 |
0.38 |
3:15 |
1:09 |
9:15 |
135 130-140 |
1248 |
190 188-194 |
2/1 |
0.50 |
4:25 |
1:10 |
9:21 |
139 135-142 |
1299 |
189 186-194 |
7/0 |
0.63 |
5:31 |
1:06 |
8:47 |
141 138-144 |
1239 |
189 186-192 |
1/4 |
0.75 |
6:37 |
1:06 |
8:49 |
135 130-144 |
1190 |
189 188-192 |
0/4 |
0.88 |
7:44 |
1:07 |
8:53 |
135 132-138 |
1199 |
191 188-194 |
3/0 |
1.00 |
8:50 |
1:06 |
8:49 |
138 134-142 |
1216 |
188 186-192 |
0/1 |
1.13 |
9:59 |
1:09 |
9:11 |
140 134-144 |
1285 |
188 186-192 |
8/0 |
1.25 |
11:08 |
1:09 |
9:12 |
137 133-142 |
1261 |
186 180-188 |
2/0 |
1.38 |
12:16 |
1:08 |
9:01 |
139 134-143 |
1254 |
186 182-190 |
1/4 |
1.50 |
13:20 |
1:05 |
8:37 |
133 128-142 |
1146 |
187 182-190 |
1/2 |
1.63 |
14:30 |
1:10 |
9:20 |
124 117-133 |
1157 |
186 180-190 |
0/7 |
1.75 |
15:35 |
1:05 |
8:41 |
125 121-130 |
1086 |
187 184-192 |
0/6 |
1.88 |
16:44 |
1:09 |
9:11 |
123 120-128 |
1129 |
187 184-190 |
0/1 |
2.00 |
17:53 |
1:09 |
9:11 |
123 118-127 |
1129 |
186 184-190 |
1/0 |
2.13 |
18:56 |
1:03 |
8:24 |
127 123-131 |
1067 |
186 184-188 |
2/1 |
2.25 |
20:20 |
1:24 |
11:10 |
129 125-133 |
1441 |
186 184-190 |
1/1 |
2.38 |
21:28 |
1:08 |
9:08 |
130 127-133 |
1186 |
187 184-188 |
0/2 |
2.50 |
22:34 |
1:06 |
8:45 |
132 127-135 |
1154 |
186 184-188 |
1/1 |
2.63 |
23:44 |
1:10 |
9:21 |
131 127-135 |
1224 |
186 180-188 |
4/0 |
2.75 |
24:54 |
1:10 |
9:22 |
133 128-138 |
1246 |
186 184-192 |
5/0 |
2.88 |
25:58 |
1:04 |
8:33 |
130 127-133 |
1111 |
185 182-186 |
6/0 |
3.00 |
27:07 |
1:09 |
9:09 |
133 129-139 |
1216 |
185 182-190 |
2/2 |
3.13 |
28:22 |
1:15 |
10:00 |
138 135-142 |
1381 |
184 180-188 |
4/0 |
3.25 |
29:29 |
1:07 |
8:59 |
136 132-138 |
1223 |
184 182-188 |
1/3 |
3.38 |
30:35 |
1:05 |
8:41 |
145 132-157 |
1258 |
186 184-188 |
0/7 |
3.50 |
31:41 |
1:06 |
8:50 |
152 149-154 |
1342 |
183 182-186 |
1/1 |
3.63 |
32:47 |
1:07 |
8:54 |
150 147-152 |
1335 |
186 184-188 |
0/3 |
3.75 |
33:55 |
1:08 |
9:03 |
147 144-150 |
1330 |
185 182-188 |
8/0 |
3.88 |
35:04 |
1:09 |
9:08 |
142 136-147 |
1298 |
184 180-186 |
3/2 |
4.00 |
36:09 |
1:05 |
8:40 |
139 134-145 |
1204 |
183 178-188 |
0/9 |
4.13 |
37:19 |
1:10 |
9:23 |
156 145-160 |
1463 |
187 184-190 |
1/3 |
4.25 |
38:23 |
1:04 |
8:33 |
153 150-155 |
1307 |
186 184-188 |
4/1 |
4.33 |
39:07 |
44 |
9:11 |
150 142-154 |
1378 |
184 182-186 |
3/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:22 |
37.05% |
More |
800m |
4:20 |
8:44 |
40.86% |
More |
1km |
5:29 |
8:49 |
42.30% |
More |
Mile |
8:50 |
8:50 |
45.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
50.39 |
5km |
27:14 |
8:46 |
49.69 |
5M |
45:47 |
9:09 |
47.98 |
10km |
58:03 |
9:21 |
47.20 |
10M |
1:37:36 |
9:46 |
46.34 |
Half |
2:11:03 |
10:00 |
45.28 |
20M |
3:28:00 |
10:24 |
45.20 |
Mara |
4:39:20 |
10:40 |
44.88 |
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