Wed 6th Nov 2019 at 1:00pm by Hawkins
Run > Easy
- cold
-
Time
34:43
-
Miles
4.02
-
Min/mi
8:38
-
Pacing
96%
-
WAVA
50.71
-
Stride(cm)
106
-
Cals
471
-
Cadence
176
-
BPM
152
-
%MHR
73.2
-
B/mi
1315
-
Surface
Road
Notes & Comments
A gentle run around Victoria Dock.
Split Summary
===
1) 1m - 8:36(8:36/m) 159/183bpm 126cal 6.98/7.39mph
2) 1m - 8:41(8:41/m) 143/158bpm 105cal 6.9/7.33mph
3) 1m - 8:41(8:41/m) 150/160bpm 113cal 6.91/7.22mph
4) 1m - 8:35(8:35/m) 159/170bpm 125cal 6.99/7.26mph
5) 0.02m - 10(8:16/m) 160/162bpm 2cal 7.26/6.97mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:04 |
1:04 |
8:33 |
126 95-146 |
1077 |
167 94-172 |
0.25 |
2:13 |
1:09 |
9:11 |
148 143-151 |
1360 |
170 168-172 |
0.38 |
3:16 |
1:03 |
8:28 |
142 134-151 |
1202 |
171 170-176 |
0.50 |
4:19 |
1:02 |
8:20 |
170 146-183 |
1417 |
175 172-178 |
0.63 |
5:21 |
1:02 |
8:19 |
174 172-177 |
1447 |
174 172-176 |
0.75 |
6:24 |
1:03 |
8:25 |
174 172-176 |
1463 |
174 172-176 |
0.88 |
7:30 |
1:06 |
8:46 |
174 170-177 |
1524 |
174 172-178 |
1.00 |
8:35 |
1:05 |
8:43 |
168 151-179 |
1465 |
175 172-178 |
1.13 |
9:39 |
1:03 |
8:25 |
146 141-151 |
1228 |
176 174-178 |
1.25 |
10:43 |
1:05 |
8:36 |
144 140-151 |
1239 |
175 170-178 |
1.38 |
11:46 |
1:03 |
8:23 |
147 144-150 |
1231 |
176 172-180 |
1.50 |
12:54 |
1:08 |
9:01 |
145 140-151 |
1307 |
177 174-180 |
1.63 |
13:59 |
1:05 |
8:41 |
140 138-143 |
1215 |
176 172-180 |
1.75 |
15:06 |
1:08 |
9:01 |
144 137-158 |
1299 |
175 168-178 |
1.88 |
16:11 |
1:05 |
8:41 |
144 138-155 |
1249 |
176 176-178 |
2.00 |
17:17 |
1:06 |
8:44 |
141 139-144 |
1232 |
176 174-178 |
2.13 |
18:20 |
1:03 |
8:28 |
141 138-145 |
1193 |
178 174-180 |
2.25 |
19:27 |
1:07 |
8:57 |
145 143-146 |
1297 |
179 176-182 |
2.38 |
20:32 |
1:05 |
8:38 |
144 142-147 |
1244 |
179 176-182 |
2.50 |
21:39 |
1:07 |
8:57 |
147 145-148 |
1316 |
177 170-180 |
2.63 |
22:43 |
1:04 |
8:28 |
156 148-160 |
1321 |
178 176-180 |
2.75 |
23:47 |
1:04 |
8:34 |
154 152-158 |
1320 |
179 176-180 |
2.88 |
24:52 |
1:05 |
8:38 |
155 151-159 |
1337 |
179 178-180 |
3.00 |
25:58 |
1:06 |
8:49 |
157 153-159 |
1383 |
178 176-180 |
3.13 |
27:04 |
1:06 |
8:51 |
157 153-159 |
1390 |
177 172-180 |
3.25 |
28:10 |
1:05 |
8:42 |
156 154-158 |
1358 |
178 176-180 |
3.38 |
29:13 |
1:03 |
8:28 |
156 155-157 |
1320 |
180 178-182 |
3.50 |
30:17 |
1:04 |
8:29 |
160 156-163 |
1357 |
177 174-180 |
3.63 |
31:19 |
1:02 |
8:13 |
163 156-170 |
1340 |
178 176-180 |
3.75 |
32:24 |
1:05 |
8:42 |
161 158-164 |
1400 |
177 172-180 |
3.88 |
33:36 |
1:13 +7
|
9:41 |
160 158-163 |
1550 |
177 172-182 |
4.00 |
34:40 |
1:03 |
8:25 |
160 156-162 |
1347 |
177 174-180 |
4.02 |
34:50 |
10 |
8:26 |
159 158-160 |
1341 |
175 174-176 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
37.25% |
More |
800m |
4:09 |
8:22 |
42.66% |
More |
1km |
5:15 |
8:27 |
44.17% |
More |
Mile |
8:29 |
8:29 |
46.91% |
More |
5k |
26:50 |
8:38 |
50.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
53.68 |
5km |
26:05 |
8:24 |
51.88 |
5M |
44:14 |
8:51 |
49.66 |
10km |
56:18 |
9:04 |
48.66 |
10M |
1:35:28 |
9:33 |
47.37 |
Half |
2:08:50 |
9:50 |
46.06 |
20M |
3:26:04 |
10:18 |
45.63 |
Mara |
4:38:04 |
10:37 |
45.09 |
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