Fri 3rd Jan 2020 at 4:00pm by LindsD
Run > Easy
-
Time
42:51
-
Miles
4.00
-
Min/mi
10:43
-
Pacing
90%
-
WAVA
49.87
-
Stride(cm)
87
-
Cals
390
-
Cadence
174
-
BPM
149
-
%MHR
87
-
B/mi
1594
-
Asc(m)
82
-
Hillscore
3
-
Surface
Road
Notes & Comments
5 comments
Third mile has a walk break to take off my jumper. Fourth mile I got a bit bored.
Split Summary
===
1) 1m - 10:26(10:26/m) 142/150bpm 93cal 5.75/6.2mph
2) 1m - 10:30(10:30/m) 151/162bpm 98cal 5.72/6.05mph
3) 1m - 10:55(10:55/m) 151/163bpm 98cal 5.5/6.07mph
4) 1m - 10:58(10:58/m) 154/164bpm 101cal 5.47/6.18mph
5) 0m - 2(18:14/m) 156/156bpm 3.29/3.7mph
10:26 10:30 10:55 10:58 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:22 |
1:22 |
10:59 |
119 81-143 |
1308 |
168 164-170 |
1/5 |
0.25 |
2:41 |
1:18 |
10:25 |
141 137-148 |
1468 |
170 168-172 |
2/2 |
0.38 |
4:00 |
1:19 |
10:36 |
146 142-148 |
1548 |
173 172-174 |
1/5 |
0.50 |
5:16 |
1:16 |
10:10 |
147 145-148 |
1495 |
174 172-176 |
1/3 |
0.63 |
6:31 |
1:15 |
9:58 |
146 144-148 |
1455 |
175 174-176 |
1/3 |
0.75 |
7:50 |
1:19 |
10:28 |
145 143-147 |
1518 |
174 164-178 |
0/3 |
0.88 |
9:04 |
1:15 |
9:56 |
148 145-149 |
1471 |
177 176-178 |
1/3 |
1.00 |
10:25 |
1:21 |
10:47 |
144 140-150 |
1554 |
177 176-178 |
1/4 |
1.13 |
11:47 |
1:22 |
10:58 |
148 145-151 |
1624 |
176 174-180 |
2/2 |
1.25 |
13:07 |
1:20 |
10:38 |
151 147-155 |
1607 |
175 174-178 |
4/1 |
1.38 |
14:27 |
1:20 |
10:38 |
155 154-156 |
1649 |
177 174-180 |
4/1 |
1.50 |
15:46 |
1:19 |
10:30 |
157 155-159 |
1647 |
175 174-176 |
6/3 |
1.63 |
17:02 |
1:16 |
10:11 |
159 153-162 |
1619 |
176 174-178 |
3/3 |
1.75 |
18:19 |
1:17 |
10:19 |
148 145-152 |
1527 |
176 174-178 |
1/3 |
1.88 |
19:36 |
1:17 |
10:15 |
145 142-147 |
1486 |
177 170-178 |
1/3 |
2.00 |
20:55 |
1:19 |
10:30 |
148 145-150 |
1554 |
177 176-180 |
1/2 |
2.13 |
22:38 |
1:43 |
13:44 |
135 120-147 |
1854 |
148 120-180 |
1/1 |
2.25 |
23:56 |
1:18 |
10:27 |
152 146-154 |
1588 |
177 174-180 |
2/1 |
2.38 |
25:12 |
1:16 |
10:07 |
152 150-154 |
1539 |
176 174-178 |
2/1 |
2.50 |
26:38 |
1:26 |
11:27 |
157 151-163 |
1797 |
172 126-184 |
6/0 |
2.63 |
27:57 |
1:19 |
10:31 |
160 158-161 |
1683 |
176 174-178 |
5/1 |
2.75 |
29:12 |
1:15 |
10:03 |
154 147-162 |
1548 |
179 178-180 |
0/8 |
2.88 |
30:44 |
1:31 +8
|
12:11 |
144 136-149 |
1753 |
178 168-182 |
2/4 |
3.00 |
31:58 |
1:14 |
9:53 |
153 151-156 |
1513 |
180 176-182 |
3/0 |
3.13 |
33:30 |
1:32 |
12:19 |
152 147-157 |
1873 |
165 122-180 |
4/1 |
3.25 |
34:52 |
1:21 |
10:51 |
154 150-158 |
1670 |
175 142-180 |
4/1 |
3.38 |
36:08 |
1:16 |
10:12 |
155 152-158 |
1581 |
180 178-182 |
2/2 |
3.50 |
37:33 |
1:25 |
11:18 |
155 151-157 |
1752 |
175 134-180 |
4/1 |
3.63 |
38:47 |
1:15 |
9:57 |
155 149-161 |
1543 |
178 174-182 |
3/1 |
3.75 |
40:05 |
1:18 |
10:20 |
159 154-162 |
1643 |
178 176-180 |
1/3 |
3.88 |
41:25 |
1:20 |
10:40 |
151 147-153 |
1611 |
178 174-180 |
2/4 |
4.00 |
42:56 |
1:31 |
12:06 |
155 150-158 |
1875 |
170 132-180 |
4/0 |
4.00 |
42:58 |
2 |
18:41 |
156 155-156 |
2915 |
172 172-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.3 |
176 |
3.9 |
40:58 |
10:33 |
Walk |
4.3 |
127 |
0.1 |
1:52 |
17:10 |
Pause |
0.3 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:57 |
39.19% |
More |
800m |
5:00 |
10:03 |
42.34% |
More |
1km |
6:19 |
10:11 |
43.65% |
More |
Mile |
10:20 |
10:20 |
45.67% |
More |
5k |
33:13 |
10:42 |
49.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
47.90 |
5km |
32:47 |
10:33 |
50.29 |
5M |
54:17 |
10:51 |
49.57 |
10km |
1:08:21 |
11:00 |
49.28 |
10M |
1:53:11 |
11:19 |
49.03 |
Half |
2:30:41 |
11:30 |
48.10 |
20M |
3:55:58 |
11:48 |
48.32 |
Mara |
5:14:10 |
11:59 |
48.06 |
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That looks good
Nice!
Good stuff!
Good work
Good work, Linds