Mon 25th Nov 2019 at 6:00pm by Mandyr
Run > Coaching
-
Time
31:25
-
Miles
2.34
-
Min/mi
13:26
-
Pacing
62%
-
WAVA
39.31
-
Stride(cm)
72
-
Cals
202
-
Cadence
167
-
BPM
153
-
%MHR
89.5
-
B/mi
2054
-
Asc(m)
48
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.61km - 13:19(8:16/km) 156/174bpm 87cal
2) 1.61km - 13:41(8:30/km) 152/169bpm 87cal
3) 0.55km - 4:25(8:00/km) 147/167bpm 28cal
C25K group
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
1:05 |
1:05 +15
|
17:13 |
130 110-147 |
2238 |
181 174-186 |
2/1 |
0.13 |
1:56 |
52 |
13:45 |
146 141-155 |
2008 |
179 172-184 |
0/3 |
0.19 |
2:48 |
51 |
13:43 |
154 148-159 |
2112 |
180 172-192 |
0/1 |
0.25 |
3:57 |
1:09 +17
|
18:30 |
155 149-159 |
2868 |
172 166-180 |
1/0 |
0.31 |
4:50 |
53 |
14:02 |
158 149-165 |
2218 |
174 168-178 |
1/0 |
0.38 |
5:48 |
58 |
15:35 |
160 151-167 |
2494 |
167 162-174 |
3/0 |
0.44 |
6:41 |
53 |
14:07 |
157 147-167 |
2216 |
166 158-170 |
4/0 |
0.50 |
7:29 |
48 |
12:56 |
161 148-172 |
2082 |
167 164-172 |
0/1 |
0.56 |
8:15 |
46 |
12:16 |
156 153-159 |
1914 |
167 164-170 |
0/1 |
0.63 |
9:02 |
47 |
12:31 |
157 156-159 |
1966 |
163 160-166 |
0/1 |
0.69 |
9:50 |
47 |
12:36 |
159 155-162 |
2002 |
162 160-166 |
0/1 |
0.75 |
10:38 |
48 |
12:47 |
162 158-164 |
2070 |
165 162-168 |
2/0 |
0.81 |
11:26 |
48 |
12:49 |
164 155-174 |
2102 |
166 162-176 |
0/2 |
0.88 |
12:17 |
51 |
13:43 |
164 161-166 |
2249 |
161 154-166 |
1/0 |
0.94 |
13:06 |
49 |
13:06 |
160 156-164 |
2096 |
158 154-164 |
0/1 |
1.00 |
13:50 |
44 |
11:49 |
154 146-161 |
1820 |
163 158-170 |
0/3 |
1.06 |
14:35 |
44 |
11:51 |
162 157-168 |
1919 |
172 166-178 |
0/5 |
1.13 |
15:15 |
40 |
10:38 |
164 158-168 |
1744 |
172 168-178 |
0/5 |
1.19 |
18:10 |
2:56 +2:01
|
46:50 |
148 120-163 |
6932 |
163 126-176 |
1/6 |
1.25 |
19:17 |
1:06 |
17:44 |
153 143-168 |
2713 |
161 156-168 |
7/0 |
1.31 |
20:21 |
1:04 |
17:03 |
155 146-162 |
2644 |
158 154-160 |
5/0 |
1.38 |
21:20 |
59 |
15:47 |
155 149-159 |
2446 |
157 152-162 |
4/0 |
1.44 |
22:08 |
48 |
12:48 |
151 143-159 |
1932 |
160 158-166 |
3/0 |
1.50 |
22:56 |
48 |
12:56 |
147 141-154 |
1900 |
161 158-162 |
0/1 |
1.56 |
23:47 |
50 |
13:21 |
149 144-156 |
1989 |
166 158-172 |
1/0 |
1.63 |
24:40 |
54 |
14:18 |
150 143-158 |
2144 |
158 154-164 |
1/1 |
1.69 |
25:27 |
46 |
12:23 |
141 136-150 |
1746 |
164 160-166 |
0/1 |
1.75 |
26:16 |
49 |
13:06 |
151 144-159 |
1978 |
164 158-170 |
1/0 |
1.81 |
27:04 |
49 |
12:59 |
156 148-161 |
2027 |
161 158-168 |
0/0 |
1.88 |
28:01 |
57 |
15:12 |
155 150-161 |
2356 |
159 156-162 |
1/0 |
1.94 |
28:49 |
47 |
12:36 |
152 146-163 |
1916 |
167 160-174 |
0/1 |
2.00 |
29:33 |
44 |
11:44 |
148 138-156 |
1736 |
166 162-176 |
0/4 |
2.06 |
30:16 |
44 |
11:41 |
140 137-144 |
1635 |
167 162-170 |
0/2 |
2.13 |
31:08 |
51 |
13:42 |
152 138-166 |
2082 |
170 168-172 |
0/0 |
2.19 |
31:53 |
45 |
11:55 |
149 143-160 |
1776 |
171 164-178 |
0/2 |
2.25 |
32:38 |
46 |
12:10 |
143 140-146 |
1741 |
175 170-184 |
2/0 |
2.31 |
33:34 |
56 |
14:52 |
154 147-161 |
2289 |
176 166-186 |
3/1 |
2.34 |
33:58 |
24 |
13:16 |
153 149-159 |
2029 |
171 166-176 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
166 |
2.3 |
33:39 |
14:26 |
Walk |
0.6 |
129 |
0 |
13 |
17:54 |
Still |
0.3 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:54 |
11:39 |
33.77% |
More |
800m |
6:08 |
12:21 |
34.94% |
More |
1km |
7:41 |
12:21 |
36.40% |
More |
Mile |
13:08 |
13:08 |
36.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:45 |
12:45 |
37.41 |
5km |
42:26 |
13:39 |
39.28 |
5M |
1:10:16 |
14:03 |
38.72 |
10km |
1:28:28 |
14:14 |
38.51 |
10M |
2:26:29 |
14:39 |
38.33 |
Half |
3:15:02 |
14:53 |
37.60 |
20M |
5:05:25 |
15:16 |
37.80 |
Mara |
6:46:37 |
15:31 |
37.61 |
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