Fri 22nd Nov 2019 at 5:00am by ascoey
Run > General
-
Time
30:07
-
Miles
3.06
-
Min/mi
9:51
-
Pacing
94%
-
WAVA
46.69
-
Stride(cm)
98
-
Cals
573
-
Cadence
167
-
BPM
137
-
%MHR
80.9
-
B/mi
1345
-
Asc(m)
62
-
Hillscore
2
-
Surface
Road
Notes & Comments
An important run I think. It’s been a week of not being arsed and missing opportunities for exercise. Therefore I’m pleased to have got this done and for there to have been the odd outbreak of speed. Split Summary
===
1) 3.06m - 30:07(9:50/m) 138/169bpm 573cal 6.11/6.8mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:03 |
94 69-122 |
1039 |
162 122-172 |
2/1 |
0.25 |
2:42 |
1:20 |
10:36 |
133 118-160 |
1410 |
163 160-170 |
3/2 |
0.38 |
3:57 |
1:15 |
9:57 |
164 159-169 |
1633 |
165 160-172 |
0/4 |
0.50 |
5:13 |
1:16 |
10:09 |
156 152-163 |
1583 |
165 162-168 |
2/2 |
0.63 |
6:35 |
1:22 |
10:53 |
155 146-162 |
1686 |
166 162-172 |
1/5 |
0.75 |
7:47 |
1:13 |
9:41 |
164 161-169 |
1588 |
167 164-172 |
0/6 |
0.88 |
8:59 |
1:12 |
9:36 |
164 161-169 |
1575 |
167 162-174 |
0/10 |
1.00 |
10:14 |
1:15 |
9:57 |
125 118-167 |
1244 |
165 160-172 |
2/5 |
1.13 |
11:27 |
1:13 |
9:43 |
122 118-126 |
1186 |
167 162-172 |
1/2 |
1.25 |
12:33 |
1:06 |
8:49 |
129 126-130 |
1138 |
171 166-174 |
1/3 |
1.38 |
13:39 |
1:06 |
8:47 |
134 130-137 |
1176 |
170 166-174 |
1/3 |
1.50 |
14:49 |
1:10 |
9:18 |
132 130-134 |
1228 |
169 166-172 |
3/1 |
1.63 |
15:59 |
1:10 |
9:21 |
140 133-145 |
1308 |
168 166-170 |
8/0 |
1.75 |
17:16 |
1:18 |
10:20 |
140 138-141 |
1447 |
162 156-164 |
6/0 |
1.88 |
18:32 |
1:16 |
10:07 |
134 132-137 |
1357 |
167 164-172 |
3/1 |
2.00 |
19:50 |
1:18 |
10:22 |
134 133-135 |
1389 |
166 164-174 |
4/1 |
2.13 |
21:07 |
1:17 |
10:14 |
130 129-133 |
1330 |
167 164-172 |
1/1 |
2.25 |
22:22 |
1:15 |
10:00 |
130 127-133 |
1299 |
168 166-174 |
3/2 |
2.38 |
23:33 |
1:11 |
9:30 |
136 133-138 |
1291 |
170 164-178 |
2/1 |
2.50 |
24:47 |
1:14 |
9:55 |
137 135-140 |
1359 |
168 164-174 |
5/0 |
2.63 |
25:56 |
1:09 |
9:12 |
138 136-141 |
1269 |
171 166-176 |
1/2 |
2.75 |
27:04 |
1:08 |
9:05 |
138 135-140 |
1254 |
171 168-178 |
2/1 |
2.88 |
28:14 |
1:10 |
9:21 |
140 138-141 |
1309 |
170 166-174 |
3/1 |
3.00 |
29:27 |
1:13 |
9:43 |
141 137-143 |
1369 |
169 164-178 |
3/2 |
3.06 |
30:06 |
39 |
10:02 |
139 137-142 |
1394 |
169 162-174 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
167 |
3.1 |
30:06 |
9:49 |
Walk |
0.0 |
122 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:45 |
37.18% |
More |
800m |
4:30 |
9:03 |
41.97% |
More |
1km |
5:42 |
9:11 |
43.16% |
More |
Mile |
9:23 |
9:23 |
44.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
47.31 |
5km |
30:37 |
9:51 |
46.60 |
5M |
51:32 |
10:18 |
45.04 |
10km |
1:05:21 |
10:31 |
44.34 |
10M |
1:49:59 |
11:00 |
43.53 |
Half |
2:27:46 |
11:17 |
42.52 |
20M |
3:54:44 |
11:44 |
42.42 |
Mara |
5:15:24 |
12:02 |
42.09 |
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