Sat 9th Nov 2019 at 8:00am by dacecain
Run > Recovery Run
-
Time
35:17
-
Miles
4.00
-
Min/mi
8:49
-
Pacing
92%
-
WAVA
50.81
-
Stride(cm)
106
-
Cals
403
-
Cadence
173
-
BPM
133
-
%MHR
66.9
-
B/mi
1174
-
Asc(m)
96
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4m - 35:17(8:49/m) 134/145bpm 403cal 6.8/8.29mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:05 |
111 76-138 |
1008 |
169 166-172 |
0/3 |
0.25 |
2:11 |
1:03 |
8:24 |
132 127-137 |
1108 |
170 166-174 |
0/6 |
0.38 |
3:17 |
1:06 |
8:45 |
128 126-129 |
1120 |
173 172-174 |
0/1 |
0.50 |
4:24 |
1:08 |
9:02 |
129 127-133 |
1164 |
172 170-174 |
1/2 |
0.63 |
5:30 |
1:05 |
8:42 |
133 130-135 |
1158 |
173 172-176 |
0/2 |
0.75 |
6:38 |
1:08 |
9:05 |
136 131-144 |
1235 |
174 172-176 |
6/2 |
0.88 |
7:48 |
1:10 |
9:23 |
138 134-145 |
1295 |
173 172-174 |
3/0 |
1.00 |
8:55 |
1:06 |
8:52 |
137 133-141 |
1214 |
174 172-176 |
2/1 |
1.13 |
10:00 |
1:06 |
8:44 |
132 126-139 |
1154 |
173 170-176 |
1/4 |
1.25 |
10:57 |
57 |
7:34 |
128 126-131 |
970 |
176 174-178 |
0/10 |
1.38 |
12:05 |
1:08 |
9:05 |
133 129-138 |
1208 |
175 174-178 |
1/3 |
1.50 |
13:09 |
1:04 |
8:29 |
137 135-139 |
1162 |
174 172-178 |
5/1 |
1.63 |
14:19 |
1:10 |
9:21 |
136 129-142 |
1272 |
172 168-174 |
4/3 |
1.75 |
15:19 |
1:00 |
8:02 |
130 127-133 |
1045 |
174 172-176 |
0/5 |
1.88 |
16:23 |
1:04 |
8:30 |
135 132-139 |
1148 |
175 172-176 |
3/2 |
2.00 |
17:29 |
1:06 |
8:47 |
136 131-139 |
1195 |
171 168-174 |
3/5 |
2.13 |
18:41 |
1:13 |
9:40 |
140 138-141 |
1354 |
171 168-176 |
7/1 |
2.25 |
19:44 |
1:03 |
8:24 |
129 123-140 |
1084 |
172 166-176 |
3/6 |
2.38 |
20:42 |
58 |
7:42 |
128 124-131 |
985 |
174 172-176 |
0/10 |
2.50 |
21:42 |
1:00 |
7:58 |
131 129-133 |
1044 |
174 172-176 |
1/6 |
2.63 |
22:48 |
1:06 |
8:50 |
133 131-134 |
1175 |
173 170-176 |
2/2 |
2.75 |
23:55 |
1:07 |
8:54 |
135 133-138 |
1202 |
172 172-174 |
3/1 |
2.88 |
25:01 |
1:06 |
8:45 |
133 132-136 |
1163 |
173 172-174 |
0/2 |
3.00 |
26:11 |
1:11 |
9:27 |
140 135-143 |
1323 |
173 170-174 |
7/0 |
3.13 |
27:18 |
1:07 |
8:53 |
138 136-142 |
1225 |
174 172-174 |
3/0 |
3.25 |
28:23 |
1:05 |
8:41 |
135 134-136 |
1172 |
174 170-178 |
1/2 |
3.38 |
29:37 |
1:14 |
9:53 |
140 135-144 |
1383 |
171 170-174 |
8/0 |
3.50 |
30:43 |
1:06 |
8:50 |
136 133-140 |
1201 |
171 170-174 |
4/1 |
3.63 |
31:46 |
1:03 |
8:20 |
135 131-137 |
1125 |
175 172-176 |
1/4 |
3.75 |
32:52 |
1:06 |
8:50 |
138 136-140 |
1219 |
173 172-174 |
3/1 |
3.88 |
34:07 |
1:14 |
9:55 |
139 136-140 |
1378 |
173 170-176 |
8/0 |
4.00 |
35:17 |
1:10 |
9:22 |
138 135-141 |
1293 |
174 172-176 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
172 |
4 |
35:17 |
8:49 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
41.89% |
More |
800m |
4:04 |
8:11 |
44.81% |
More |
1km |
5:10 |
8:19 |
46.06% |
More |
Mile |
8:29 |
8:29 |
47.95% |
More |
5k |
27:05 |
8:43 |
51.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
50.14 |
5km |
27:00 |
8:41 |
51.25 |
5M |
44:42 |
8:56 |
50.30 |
10km |
56:17 |
9:03 |
49.84 |
10M |
1:33:12 |
9:19 |
49.70 |
Half |
2:04:05 |
9:28 |
48.98 |
20M |
3:14:18 |
9:43 |
49.56 |
Mara |
4:18:42 |
9:52 |
49.63 |
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