Mon 30th Dec 2019 at 8:00am by Alex B
Run > Easy
-
Time
59:01
-
Miles
5.89
-
Min/mi
10:01
-
Pacing
91.3%
-
WAVA
46.89
-
Stride(cm)
100
-
Cals
731
-
Cadence
160
-
BPM
141
-
%MHR
76
-
B/mi
1416
-
Asc(m)
76
-
Hillscore
3
-
Surface
Road
Notes & Comments
First day of marathon training program - hopefully will get better as legs were like lead after yesterday's long run. :-/
Split Summary
===
1) 1m - 10:30(10:30/m) 142/165bpm 137cal 5.72/0mph
2) 1m - 9:50(9:50/m) 138/147bpm 120cal 6.1/0mph
3) 1m - 9:59(9:59/m) 141/147bpm 124cal 6.01/0mph
4) 1m - 9:55(9:55/m) 142/151bpm 123cal 6.05/0mph
5) 1m - 9:48(9:48/m) 141/146bpm 117cal 6.13/0mph
6) 0.89m - 8:59(10:07/m) 144/160bpm 110cal 5.93/0mph
10:30 9:50 9:59 9:55 9:48 8:59
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:54 |
2:54 |
11:35 |
134 97-153 |
1552 |
158 154-162 |
6/0 |
0.50 |
5:41 |
2:47 |
11:08 |
143 135-152 |
1591 |
157 154-160 |
11/0 |
0.75 |
8:07 |
2:27 |
9:47 |
148 139-165 |
1447 |
161 158-162 |
2/4 |
1.00 |
10:35 |
2:27 |
9:49 |
144 140-149 |
1414 |
161 158-162 |
2/2 |
1.25 |
13:03 |
2:28 |
9:52 |
144 140-147 |
1420 |
162 158-166 |
1/2 |
1.50 |
15:30 |
2:28 |
9:51 |
140 126-147 |
1378 |
161 158-164 |
3/14 |
1.75 |
17:56 |
2:26 |
9:42 |
139 128-144 |
1349 |
160 156-164 |
2/10 |
2.00 |
20:24 |
2:28 |
9:53 |
131 124-141 |
1294 |
161 158-166 |
0/10 |
2.25 |
22:44 |
2:20 |
9:22 |
139 136-142 |
1302 |
161 158-162 |
1/3 |
2.50 |
25:11 |
2:26 |
9:46 |
139 136-143 |
1357 |
160 156-162 |
3/1 |
2.75 |
27:57 |
2:46 |
11:05 |
143 138-147 |
1584 |
161 148-164 |
4/3 |
3.00 |
30:33 |
2:36 |
10:25 |
141 134-146 |
1469 |
161 156-164 |
3/3 |
3.25 |
33:06 |
2:33 |
10:12 |
142 136-149 |
1449 |
160 158-164 |
2/2 |
3.50 |
35:31 |
2:25 |
9:38 |
142 137-146 |
1369 |
161 160-162 |
4/4 |
3.75 |
37:56 |
2:25 |
9:41 |
140 134-143 |
1356 |
160 156-162 |
1/3 |
4.00 |
40:29 |
2:32 |
10:09 |
144 138-151 |
1462 |
160 154-164 |
5/0 |
4.25 |
42:58 |
2:30 |
9:59 |
142 137-146 |
1419 |
160 158-164 |
4/2 |
4.50 |
45:27 |
2:29 |
9:56 |
142 137-145 |
1411 |
161 158-166 |
2/0 |
4.75 |
47:57 |
2:29 |
9:58 |
143 139-146 |
1425 |
161 160-164 |
6/1 |
5.00 |
50:16 |
2:19 |
9:17 |
137 133-143 |
1272 |
160 154-164 |
2/4 |
5.25 |
52:51 |
2:35 |
10:19 |
143 140-147 |
1474 |
160 156-164 |
5/0 |
5.50 |
55:26 |
2:35 |
10:20 |
143 139-147 |
1478 |
161 156-166 |
5/1 |
5.75 |
57:55 |
2:29 |
9:57 |
148 142-152 |
1472 |
161 156-164 |
3/2 |
5.89 |
59:14 |
1:19 |
9:36 |
140 129-160 |
1343 |
161 158-162 |
1/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
160 |
5.9 |
58:55 |
10:01 |
Walk |
0.0 |
148 |
0 |
1 |
11:11 |
Still |
0.5 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:13 |
35.53% |
More |
800m |
4:44 |
9:32 |
40.17% |
More |
1km |
5:55 |
9:32 |
41.92% |
More |
Mile |
9:41 |
9:41 |
43.68% |
More |
5k |
30:46 |
9:54 |
46.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
50.82 |
5km |
29:07 |
9:22 |
49.39 |
5M |
49:15 |
9:51 |
47.52 |
10km |
1:02:37 |
10:05 |
46.66 |
10M |
1:45:54 |
10:35 |
45.59 |
Half |
2:22:42 |
10:54 |
44.41 |
20M |
3:47:43 |
11:23 |
44.10 |
Mara |
5:06:52 |
11:43 |
43.64 |
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