Tue 3rd Dec 2019 at 4:00pm by Shortcut Cam
Run > Recovery Run
- cold
-
Time
40:02
-
Miles
4.43
-
Min/mi
9:02
-
Pacing
93.3%
-
WAVA
52.12
-
Stride(cm)
101
-
Cals
421
-
Cadence
177
-
BPM
120
-
%MHR
70.7
-
B/mi
1080
-
Surface
Road
Notes & Comments
Airfield claw
===
1) 0.62m - 5:41(9:08/m) 120/128bpm 66cal 6.57/6.82mph
2) 0.62m - 5:26(8:44/m) 121/128bpm 62cal 6.87/7.64mph
3) 0.62m - 5:30(8:52/m) 115/130bpm 54cal 6.77/7.37mph
4) 0.62m - 5:27(8:47/m) 119/130bpm 57cal 6.83/7.26mph
5) 0.62m - 5:41(9:09/m) 122/133bpm 61cal 6.56/6.85mph
6) 0.62m - 5:51(9:25/m) 122/130bpm 61cal 6.37/6.91mph
7) 0.62m - 5:40(9:08/m) 119/127bpm 53cal 6.57/7.14mph
8) 0.09m - 46(8:55/m) 123/127bpm 7cal 6.74/6.39mph
5:41 5:26 5:30 5:27 5:41 5:51 5:40 46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:12 |
1:12 |
9:39 |
112 89-128 |
1080 |
180 122-184 |
0.25 |
2:22 |
1:10 |
9:17 |
125 120-128 |
1161 |
181 178-184 |
0.38 |
3:27 |
1:05 |
8:43 |
122 120-124 |
1064 |
182 180-184 |
0.50 |
4:33 |
1:06 |
8:45 |
122 119-125 |
1068 |
180 176-182 |
0.63 |
5:42 |
1:09 |
9:09 |
118 113-122 |
1079 |
179 174-182 |
0.75 |
6:48 |
1:06 |
8:49 |
121 119-123 |
1066 |
179 176-182 |
0.88 |
7:53 |
1:05 |
8:39 |
124 120-128 |
1072 |
182 178-194 |
1.00 |
9:02 |
1:09 |
9:15 |
120 117-122 |
1110 |
179 176-182 |
1.13 |
10:08 |
1:06 |
8:51 |
121 118-125 |
1071 |
178 176-180 |
1.25 |
11:09 |
1:01 |
8:08 |
115 111-119 |
936 |
177 172-178 |
1.38 |
12:15 |
1:05 |
8:43 |
115 112-121 |
1003 |
178 176-180 |
1.50 |
13:21 |
1:06 |
8:49 |
124 116-130 |
1094 |
178 176-178 |
1.63 |
14:29 |
1:08 |
9:06 |
109 104-114 |
991 |
176 174-178 |
1.75 |
15:35 |
1:06 |
8:48 |
111 109-114 |
977 |
179 176-192 |
1.88 |
16:42 |
1:07 |
8:54 |
117 114-120 |
1042 |
178 176-180 |
2.00 |
17:48 |
1:06 |
8:50 |
115 112-118 |
1016 |
179 178-182 |
2.13 |
18:55 |
1:07 |
8:56 |
118 113-120 |
1054 |
178 176-180 |
2.25 |
20:00 |
1:05 |
8:37 |
121 118-123 |
1042 |
178 174-182 |
2.38 |
21:04 |
1:04 |
8:35 |
119 114-123 |
1022 |
176 158-180 |
2.50 |
22:13 |
1:09 |
9:08 |
127 123-132 |
1160 |
175 170-178 |
2.63 |
23:21 |
1:08 |
9:05 |
129 126-132 |
1171 |
176 172-178 |
2.75 |
24:27 |
1:06 |
8:48 |
119 116-124 |
1047 |
176 174-178 |
2.88 |
25:34 |
1:07 |
8:57 |
120 117-124 |
1073 |
176 176-178 |
3.00 |
26:46 |
1:12 |
9:40 |
123 116-127 |
1189 |
176 172-180 |
3.13 |
27:54 |
1:08 |
9:03 |
120 118-124 |
1086 |
173 164-176 |
3.25 |
29:05 |
1:11 |
9:29 |
120 116-126 |
1138 |
177 174-180 |
3.38 |
30:13 |
1:07 |
9:00 |
121 117-125 |
1088 |
173 162-178 |
3.50 |
31:21 |
1:08 |
9:03 |
124 121-126 |
1123 |
176 174-178 |
3.63 |
32:35 |
1:14 |
9:54 |
125 122-130 |
1238 |
174 170-178 |
3.75 |
33:47 |
1:12 |
9:37 |
120 117-123 |
1154 |
174 172-176 |
3.88 |
34:55 |
1:08 |
9:03 |
119 112-125 |
1078 |
173 170-176 |
4.00 |
36:01 |
1:06 |
8:49 |
111 106-119 |
978 |
174 172-176 |
4.13 |
37:07 |
1:06 |
8:45 |
118 115-124 |
1032 |
175 172-178 |
4.25 |
38:14 |
1:08 |
9:02 |
124 121-126 |
1120 |
172 170-176 |
4.38 |
39:30 |
1:16 |
10:05 |
122 118-127 |
1231 |
175 168-176 |
4.43 |
40:02 |
32 |
8:58 |
123 121-127 |
1103 |
176 174-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
4.4 |
40:02 |
9:02 |
Walk |
0.0 |
122 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:17 |
39.82% |
More |
800m |
4:15 |
8:34 |
45.14% |
More |
1km |
5:24 |
8:41 |
46.40% |
More |
Mile |
8:44 |
8:44 |
48.80% |
More |
5k |
27:38 |
8:54 |
52.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
57.30 |
5km |
26:48 |
8:38 |
54.08 |
5M |
45:54 |
9:11 |
51.40 |
10km |
58:42 |
9:27 |
50.19 |
10M |
1:40:33 |
10:03 |
48.43 |
Half |
2:16:28 |
10:25 |
46.84 |
20M |
3:40:14 |
11:01 |
45.99 |
Mara |
4:58:54 |
11:25 |
45.19 |
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