Fri 27th Dec 2019 at 9:00am by dacecain
Run > Recovery Run
-
Time
38:53
-
Miles
4.00
-
Min/mi
9:43
-
Pacing
91%
-
WAVA
46.10
-
Stride(cm)
100
-
Cals
446
-
Cadence
165
-
BPM
138
-
%MHR
69.4
-
B/mi
1342
-
Asc(m)
79
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4m - 38:53(9:43/m) 138/149bpm 446cal 6.17/9.85mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:27 |
122 103-142 |
1153 |
161 158-162 |
0/3 |
0.25 |
2:21 |
1:10 |
9:21 |
136 131-143 |
1271 |
158 156-162 |
0/6 |
0.38 |
3:34 |
1:13 |
9:41 |
135 131-139 |
1307 |
162 160-164 |
0/1 |
0.50 |
4:45 |
1:11 |
9:29 |
138 133-139 |
1309 |
161 158-164 |
1/2 |
0.63 |
6:03 |
1:19 |
10:28 |
137 132-146 |
1434 |
163 158-166 |
4/2 |
0.75 |
7:13 |
1:10 |
9:16 |
140 134-147 |
1297 |
165 162-166 |
1/3 |
0.88 |
8:22 |
1:09 |
9:11 |
134 131-138 |
1230 |
166 164-168 |
0/6 |
1.00 |
9:41 |
1:20 |
10:38 |
142 139-146 |
1509 |
165 162-166 |
1/1 |
1.13 |
10:57 |
1:16 |
10:04 |
139 136-143 |
1400 |
165 162-166 |
3/1 |
1.25 |
11:59 |
1:03 |
8:21 |
139 134-144 |
1161 |
165 164-166 |
1/5 |
1.38 |
13:06 |
1:07 |
8:54 |
143 137-149 |
1273 |
166 164-168 |
1/1 |
1.50 |
14:19 |
1:13 |
9:45 |
142 139-147 |
1386 |
165 164-166 |
2/2 |
1.63 |
15:39 |
1:20 |
10:40 |
141 137-146 |
1503 |
164 160-166 |
6/0 |
1.75 |
16:59 |
1:20 |
10:39 |
142 139-144 |
1513 |
165 164-166 |
7/0 |
1.88 |
18:22 |
1:23 |
11:01 |
144 141-147 |
1588 |
165 162-168 |
8/0 |
2.00 |
19:37 |
1:15 |
10:01 |
140 138-143 |
1401 |
167 166-168 |
2/0 |
2.13 |
20:50 |
1:13 |
9:40 |
140 137-141 |
1354 |
166 164-170 |
0/2 |
2.25 |
21:57 |
1:07 |
8:58 |
137 135-141 |
1228 |
166 166-166 |
0/7 |
2.38 |
22:58 |
1:01 |
8:05 |
135 134-137 |
1091 |
166 166-168 |
0/8 |
2.50 |
24:07 |
1:09 |
9:14 |
137 136-138 |
1265 |
166 166-168 |
0/5 |
2.63 |
25:18 |
1:11 |
9:28 |
140 138-144 |
1325 |
166 164-168 |
2/2 |
2.75 |
26:22 |
1:04 |
8:32 |
142 140-144 |
1212 |
166 162-168 |
0/2 |
2.88 |
27:36 |
1:14 |
9:52 |
139 139-141 |
1372 |
166 164-166 |
3/0 |
3.00 |
28:49 |
1:13 |
9:43 |
136 134-139 |
1321 |
166 164-170 |
0/2 |
3.13 |
30:00 |
1:11 |
9:29 |
138 134-140 |
1308 |
166 164-168 |
1/1 |
3.25 |
31:09 |
1:09 |
9:13 |
135 134-136 |
1244 |
170 168-172 |
1/3 |
3.38 |
32:21 |
1:12 |
9:38 |
139 137-141 |
1340 |
167 166-168 |
2/2 |
3.50 |
33:44 |
1:23 |
11:04 |
137 130-141 |
1517 |
165 160-168 |
4/1 |
3.63 |
35:04 |
1:20 |
10:41 |
139 136-141 |
1484 |
166 162-168 |
6/1 |
3.75 |
36:15 |
1:11 |
9:29 |
137 131-143 |
1299 |
167 166-170 |
1/3 |
3.88 |
37:30 |
1:14 |
9:56 |
135 131-140 |
1340 |
167 166-170 |
5/1 |
4.00 |
38:53 |
1:23 |
11:04 |
141 137-143 |
1560 |
168 166-170 |
8/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
165 |
4 |
38:53 |
9:43 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
38.07% |
More |
800m |
4:21 |
8:46 |
41.83% |
More |
1km |
5:30 |
8:51 |
43.27% |
More |
Mile |
9:08 |
9:08 |
44.56% |
More |
5k |
29:44 |
9:34 |
46.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:57 |
8:57 |
45.47 |
5km |
29:45 |
9:35 |
46.51 |
5M |
49:16 |
9:51 |
45.64 |
10km |
1:02:01 |
9:59 |
45.23 |
10M |
1:42:42 |
10:16 |
45.10 |
Half |
2:16:44 |
10:26 |
44.44 |
20M |
3:34:08 |
10:42 |
44.97 |
Mara |
4:45:05 |
10:53 |
45.04 |
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