Thu 5th Dec 2019 at 5:00am by Rrunner
Run > Easy
- Not good
- cold
-
Time
43:52
-
Miles
5.06
-
Min/mi
8:40
-
Pacing
96%
-
WAVA
50.67
-
Stride(cm)
113
-
Cals
587
-
Cadence
164
-
BPM
155
-
%MHR
84
-
B/mi
1348
-
Asc(m)
49
-
Hillscore
3
-
Surface
Road
Notes & Comments
Week 4 (recovery) session 3: Easy 5.
Planned a 10k but not feeling great full of a head cold. Got out and did though.
Split Summary
===
1) 1km - 5:28(5:28/km) 142/153bpm 66cal 10.97/11.25kmph
2) 1km - 5:17(5:17/km) 158/163bpm 72cal 11.34/11.92kmph
3) 1km - 5:25(5:25/km) 160/164bpm 75cal 11.07/11.39kmph
4) 1km - 5:31(5:31/km) 156/163bpm 74cal 10.88/11.49kmph
5) 1km - 5:24(5:24/km) 157/163bpm 73cal 11.12/11.46kmph
6) 1km - 5:23(5:23/km) 160/165bpm 73cal 11.15/11.52kmph
7) 1km - 5:24(5:24/km) 160/163bpm 74cal 11.1/11.42kmph
8) 1km - 5:19(5:19/km) 158/165bpm 71cal 11.29/11.62kmph
9) 0.14km - 41(4:55/km) 159/162bpm 9cal 12.22/11.62kmph
5:28 5:17 5:25 5:31 5:24 5:23 5:24 5:19 41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:17 |
2:17 +2
|
9:08 |
130 92-146 |
1188 |
171 122-180 |
3/2 |
0.50 |
4:28 |
2:11 |
8:43 |
145 138-152 |
1265 |
168 164-170 |
0/3 |
0.75 |
6:35 |
2:07 |
8:29 |
153 150-159 |
1298 |
165 162-168 |
2/2 |
1.00 |
8:39 |
2:04 |
8:16 |
157 155-160 |
1298 |
163 160-166 |
3/2 |
1.25 |
10:52 |
2:13 |
8:50 |
160 158-162 |
1414 |
161 158-164 |
3/0 |
1.50 |
13:01 |
2:09 |
8:37 |
160 157-164 |
1378 |
162 156-164 |
6/0 |
1.75 |
15:11 |
2:10 |
8:41 |
160 157-164 |
1390 |
162 160-166 |
2/3 |
2.00 |
17:22 |
2:11 |
8:43 |
155 154-160 |
1351 |
163 160-166 |
0/4 |
2.25 |
19:34 |
2:12 |
8:47 |
155 150-161 |
1361 |
162 160-166 |
1/6 |
2.50 |
21:52 |
2:19 |
9:14 |
160 157-162 |
1478 |
161 160-166 |
4/0 |
2.75 |
24:05 |
2:12 |
8:50 |
157 152-161 |
1386 |
163 160-164 |
1/4 |
3.00 |
26:12 |
2:08 |
8:30 |
157 152-162 |
1335 |
163 160-166 |
0/1 |
3.25 |
28:22 |
2:09 |
8:37 |
156 154-159 |
1343 |
164 160-166 |
2/3 |
3.50 |
30:30 |
2:08 |
8:33 |
160 154-165 |
1368 |
163 160-166 |
5/1 |
3.75 |
32:43 |
2:13 |
8:52 |
162 159-165 |
1437 |
162 160-166 |
3/0 |
4.00 |
34:54 |
2:11 |
8:45 |
162 160-163 |
1417 |
162 160-164 |
6/0 |
4.25 |
37:03 |
2:09 |
8:38 |
159 156-162 |
1372 |
164 162-168 |
0/3 |
4.50 |
39:10 |
2:06 |
8:24 |
156 153-158 |
1311 |
164 160-166 |
0/9 |
4.75 |
41:19 |
2:09 |
8:36 |
158 153-164 |
1359 |
163 160-166 |
2/1 |
5.00 |
43:28 |
2:09 |
8:36 |
160 157-164 |
1376 |
163 160-166 |
2/1 |
5.05 |
43:52 |
24 |
8:09 |
158 157-160 |
1289 |
163 160-166 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
163 |
5 |
43:52 |
8:41 |
Walk |
0.0 |
122 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
37.82% |
More |
800m |
4:09 |
8:21 |
42.69% |
More |
1km |
5:14 |
8:25 |
44.33% |
More |
Mile |
8:32 |
8:32 |
46.66% |
More |
5k |
26:57 |
8:40 |
50.21% |
More |
5 miles |
43:20 |
8:40 |
50.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:42 |
7:42 |
51.70 |
5km |
25:59 |
8:22 |
52.08 |
5M |
43:19 |
8:40 |
50.71 |
10km |
54:41 |
8:48 |
50.10 |
10M |
1:31:08 |
9:07 |
49.62 |
Half |
2:01:47 |
9:18 |
48.72 |
20M |
3:11:48 |
9:35 |
49.02 |
Mara |
4:16:17 |
9:47 |
48.92 |
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