Fri 3rd Jan 2020 at 4:00pm by B Rubble
Run > General
- cold
-
Time
54:06
-
Miles
6.38
-
Min/mi
8:29
-
Pacing
70%
-
WAVA
58.47
-
Stride(cm)
112
-
Cals
696
-
Cadence
169
-
BPM
152
-
%MHR
92.2
-
B/mi
1290
-
Asc(m)
177
-
Hillscore
11
-
Surface
Road
Notes & Comments
With Glesni. Quick 6 miler instead of planned ML run after working on the flat.
Split Summary
===
1) 1m - 8:11(8:11/m) 138/152bpm 96cal 7.33/10.33mph
2) 1m - 8:46(8:46/m) 152/164bpm 114cal 6.84/7.97mph
3) 1m - 7:58(7:58/m) 155/165bpm 105cal 7.53/9.1mph
4) 1m - 8:12(8:12/m) 159/166bpm 109cal 7.31/9.52mph
5) 1m - 9:37(9:37/m) 154/163bpm 123cal 6.24/8.37mph
6) 1m - 8:33(8:33/m) 157/164bpm 112cal 7.02/8.47mph
7) 0.32m - 2:48(8:53/m) 158/163bpm 37cal 6.75/7.72mph
8:11 8:46 7:58 8:12 9:37 8:33 2:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:48 |
1:48 |
7:11 |
115 74-134 |
827 |
177 168-188 |
1/16 |
0.50 |
3:39 |
1:51 |
7:26 |
135 133-138 |
1003 |
171 168-178 |
3/10 |
0.75 |
5:47 |
2:08 |
8:31 |
144 134-151 |
1226 |
172 168-180 |
10/6 |
1.00 |
8:10 |
2:23 |
9:34 |
148 145-151 |
1416 |
169 168-172 |
12/2 |
1.25 |
10:13 |
2:03 |
8:12 |
145 139-149 |
1189 |
169 168-172 |
5/6 |
1.50 |
12:22 |
2:09 |
8:35 |
149 144-156 |
1278 |
169 168-180 |
2/6 |
1.75 |
14:47 |
2:25 |
9:40 |
154 147-159 |
1489 |
169 166-176 |
15/1 |
2.00 |
16:57 |
2:10 |
8:40 |
160 155-163 |
1386 |
170 166-176 |
4/4 |
2.25 |
19:03 |
2:06 |
8:22 |
155 148-162 |
1297 |
169 168-170 |
1/4 |
2.50 |
21:14 |
2:11 |
8:44 |
155 146-160 |
1353 |
168 166-170 |
2/3 |
2.75 |
24:44 |
3:30 +1:41
|
14:01 |
155 137-165 |
2173 |
170 164-178 |
0/16 |
3.00 |
26:37 |
1:53 |
7:32 |
157 148-164 |
1184 |
171 168-174 |
5/17 |
3.25 |
28:31 |
1:54 |
7:37 |
159 154-164 |
1211 |
170 168-178 |
1/15 |
3.50 |
30:26 |
1:54 |
7:38 |
160 153-166 |
1220 |
169 166-178 |
3/14 |
3.75 |
32:38 |
2:12 |
8:48 |
159 156-161 |
1399 |
169 168-174 |
7/1 |
4.00 |
34:49 |
2:12 |
8:46 |
157 150-163 |
1377 |
168 162-174 |
3/6 |
4.25 |
37:20 |
2:31 |
10:03 |
156 148-161 |
1568 |
167 166-170 |
15/1 |
4.50 |
39:53 |
2:34 |
10:14 |
155 150-159 |
1587 |
167 164-170 |
21/1 |
4.75 |
42:17 |
2:24 |
9:35 |
152 146-157 |
1457 |
168 164-170 |
15/2 |
5.00 |
44:26 |
2:09 |
8:37 |
153 150-159 |
1317 |
168 164-174 |
7/7 |
5.25 |
46:34 |
2:08 |
8:31 |
155 152-161 |
1319 |
169 166-174 |
4/2 |
5.50 |
48:31 |
1:57 |
7:48 |
154 148-158 |
1202 |
168 164-172 |
2/13 |
5.75 |
50:39 |
2:08 |
8:32 |
159 153-164 |
1358 |
168 164-176 |
3/10 |
6.00 |
53:01 |
2:22 +2
|
9:28 |
160 157-164 |
1514 |
169 166-174 |
15/2 |
6.25 |
55:23 |
2:22 +11
|
9:26 |
158 151-163 |
1491 |
169 164-174 |
7/3 |
6.32 |
56:18 |
55 +17
|
14:03 |
158 155-159 |
2221 |
168 164-172 |
10/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
50 5.3% |
9:59
|
19 3.0% |
9:15
|
16 2.6% |
8:56
|
15 3.1% |
9:19
|
14 13.0% |
13:37
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
169 |
6.3 |
54:26 |
8:55 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
3.2 |
- |
- |
1:52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
48.31% |
More |
800m |
3:38 |
7:18 |
55.27% |
More |
1km |
4:38 |
7:28 |
56.31% |
More |
Mile |
7:48 |
7:48 |
56.85% |
More |
5k |
26:44 |
8:36 |
56.43% |
More |
5 miles |
44:25 |
8:53 |
55.39% |
More |
10k |
54:51 |
8:50 |
56.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:32 |
7:32 |
58.83 |
5km |
25:09 |
8:06 |
60.00 |
5M |
41:44 |
8:21 |
58.96 |
10km |
52:36 |
8:28 |
58.46 |
10M |
1:27:16 |
8:44 |
58.28 |
Half |
1:56:20 |
8:53 |
57.43 |
20M |
3:02:29 |
9:07 |
58.01 |
Mara |
4:03:13 |
9:17 |
58.04 |
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