Fri 22nd Nov 2019 at 6:00am by Oranj
Run > Easy
-
Time
37:49
-
Miles
4.36
-
Min/mi
8:40
-
Pacing
93%
-
WAVA
57.08
-
Stride(cm)
117
-
Cals
508
-
Cadence
158
-
BPM
134
-
%MHR
79.6
-
B/mi
1160
-
Asc(m)
71
-
Hillscore
2
-
Surface
Road
Notes & Comments
L adductor a bit stiff.
===
1) 2km - 10:26(5:13/km) 129/136bpm 137cal 11.49/17.97kmph
2) 2km - 10:36(5:18/km) 134/140bpm 142cal 11.33/11.89kmph
3) 2km - 10:51(5:26/km) 135/141bpm 146cal 11.05/11.66kmph
4) 1.02km - 5:56(5:47/km) 139/148bpm 83cal 10.36/13.13kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:25 |
114 80-132 |
960 |
160 156-172 |
1/1 |
0.25 |
2:02 |
59 |
7:53 |
132 128-134 |
1041 |
157 156-168 |
0/4 |
0.38 |
3:06 |
1:04 |
8:29 |
127 122-130 |
1077 |
158 156-160 |
1/0 |
0.50 |
4:13 |
1:07 |
8:56 |
129 127-132 |
1152 |
158 156-160 |
1/1 |
0.63 |
5:19 |
1:06 +3
|
8:52 |
129 127-132 |
1143 |
159 146-164 |
0/4 |
0.75 |
6:22 |
1:02 |
8:20 |
132 128-134 |
1100 |
159 158-162 |
2/1 |
0.88 |
7:24 |
1:02 |
8:17 |
131 126-134 |
1086 |
160 154-184 |
1/3 |
1.00 |
8:27 |
1:03 |
8:20 |
133 132-136 |
1109 |
160 158-164 |
1/2 |
1.13 |
9:30 |
1:03 |
8:24 |
132 131-133 |
1109 |
159 156-162 |
1/1 |
1.25 |
10:33 |
1:03 |
8:26 |
132 130-134 |
1113 |
159 158-172 |
0/2 |
1.38 |
11:35 |
1:02 |
8:19 |
137 134-139 |
1139 |
160 156-168 |
2/2 |
1.50 |
12:40 |
1:05 |
8:39 |
136 135-137 |
1177 |
158 156-160 |
2/0 |
1.63 |
13:41 |
1:01 |
8:11 |
137 133-139 |
1121 |
159 156-162 |
2/0 |
1.75 |
14:46 |
1:05 |
8:36 |
136 134-138 |
1170 |
159 156-178 |
3/2 |
1.88 |
15:53 |
1:08 |
9:00 |
134 130-137 |
1207 |
158 156-160 |
4/0 |
2.00 |
16:57 |
1:04 |
8:30 |
138 136-140 |
1174 |
159 158-172 |
3/1 |
2.13 |
18:02 |
1:05 |
8:39 |
136 134-137 |
1176 |
158 158-160 |
2/2 |
2.25 |
19:06 |
1:04 |
8:29 |
135 134-136 |
1146 |
159 156-162 |
1/1 |
2.38 |
20:09 |
1:03 |
8:27 |
128 122-134 |
1081 |
157 156-158 |
0/11 |
2.50 |
21:13 |
1:04 |
8:29 |
126 122-131 |
1069 |
159 156-170 |
0/5 |
2.63 |
22:16 |
1:03 |
8:24 |
126 125-129 |
1058 |
158 156-160 |
0/6 |
2.75 |
23:19 |
1:03 |
8:25 |
129 125-136 |
1086 |
158 158-160 |
3/3 |
2.88 |
24:24 |
1:05 |
8:38 |
135 130-138 |
1166 |
159 158-166 |
1/1 |
3.00 |
25:30 |
1:06 |
8:49 |
136 135-138 |
1198 |
158 156-160 |
1/1 |
3.13 |
26:36 |
1:06 |
8:51 |
136 135-138 |
1203 |
158 156-160 |
2/1 |
3.25 |
27:43 |
1:07 |
8:55 |
136 134-137 |
1212 |
158 156-160 |
2/2 |
3.38 |
28:51 |
1:09 |
9:08 |
138 136-139 |
1261 |
158 156-160 |
3/1 |
3.50 |
29:55 |
1:03 |
8:26 |
137 136-138 |
1155 |
159 156-162 |
2/2 |
3.63 |
30:59 |
1:05 |
8:38 |
138 136-141 |
1192 |
159 158-160 |
1/0 |
3.75 |
32:10 |
1:10 |
9:21 |
138 136-140 |
1291 |
158 156-158 |
5/0 |
3.88 |
33:26 |
1:16 |
10:11 |
145 140-148 |
1477 |
157 156-160 |
12/0 |
4.00 |
34:35 |
1:09 |
9:12 |
142 139-147 |
1306 |
158 156-160 |
4/2 |
4.13 |
35:51 |
1:17 +7
|
10:12 |
137 135-141 |
1399 |
159 154-182 |
2/2 |
4.25 |
36:59 |
1:07 |
8:58 |
135 134-136 |
1210 |
158 156-162 |
1/1 |
4.36 |
37:59 |
1:00 |
8:47 |
134 134-135 |
1177 |
158 156-158 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
158 |
4.4 |
37:48 |
8:40 |
Walk |
0.5 |
140 |
0 |
11 |
1:05:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
43.49% |
More |
800m |
4:06 |
8:15 |
49.31% |
More |
1km |
5:09 |
8:18 |
51.05% |
More |
Mile |
8:20 |
8:20 |
53.60% |
More |
5k |
26:25 |
8:30 |
57.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
54.60 |
5km |
26:35 |
8:33 |
57.23 |
5M |
43:36 |
8:43 |
56.93 |
10km |
54:40 |
8:48 |
56.74 |
10M |
1:29:40 |
8:58 |
57.23 |
Half |
1:58:44 |
9:04 |
56.78 |
20M |
3:04:22 |
9:13 |
57.95 |
Mara |
4:04:09 |
9:19 |
58.35 |
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