Sun 5th Jan 2020 at 11:00am by snogard
Run > Race
- Good
-
Time
46:28
-
Miles
4.66
-
Min/mi
9:58
-
Pacing
80%
-
WAVA
60.57
-
Stride(cm)
96
-
Cals
477
-
Cadence
167
-
BPM
146
-
%MHR
77
-
B/mi
1452
-
Asc(m)
142
-
Hillscore
10
-
Surface
Trail
Notes & Comments
2 comments
Always short this race, it say Hit the Trail 5 mile but always 4.6
Split Summary
===
1) 1m - 9:52(9:52/m) 134/147bpm 95cal 6.08/7.47mph
2) 1m - 9:00(9:00/m) 148/157bpm 97cal 6.66/7.95mph
3) 1m - 9:46(9:46/m) 151/155bpm 104cal 6.14/8.62mph
4) 1m - 10:39(10:39/m) 148/157bpm 108cal 5.63/8.89mph
5) 0.66m - 7:10(10:53/m) 151/160bpm 73cal 5.51/7.1mph
9:52 9:00 9:46 10:39 7:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:15 |
1:15 |
9:57 |
101 72-126 |
1004 |
172 122-182 |
1/2 |
0.25 |
2:28 |
1:14 |
9:51 |
129 126-131 |
1270 |
175 168-180 |
1/2 |
0.38 |
3:36 |
1:07 |
9:00 |
132 130-134 |
1188 |
172 170-174 |
6/5 |
0.50 |
5:05 |
1:29 |
11:54 |
140 134-145 |
1666 |
168 166-170 |
9/1 |
0.63 |
6:32 |
1:27 |
11:38 |
142 140-146 |
1653 |
169 122-176 |
9/1 |
0.75 |
7:37 |
1:05 |
8:38 |
141 140-144 |
1218 |
175 172-178 |
2/0 |
0.88 |
8:42 |
1:05 |
8:42 |
145 144-147 |
1261 |
177 176-180 |
0/1 |
1.00 |
9:52 |
1:10 |
9:18 |
145 144-146 |
1349 |
176 172-178 |
2/0 |
1.13 |
11:00 |
1:08 |
9:02 |
145 145-146 |
1311 |
175 174-178 |
0/1 |
1.25 |
12:09 |
1:09 |
9:09 |
146 145-147 |
1336 |
174 172-176 |
3/0 |
1.38 |
13:15 |
1:06 |
8:50 |
150 147-152 |
1324 |
175 172-178 |
4/6 |
1.50 |
14:18 |
1:03 |
8:25 |
146 141-150 |
1230 |
181 178-188 |
0/9 |
1.63 |
15:18 |
59 |
7:56 |
143 141-148 |
1133 |
178 176-180 |
1/10 |
1.75 |
16:24 |
1:06 |
8:48 |
152 148-155 |
1338 |
176 172-178 |
8/1 |
1.88 |
17:40 |
1:17 |
10:15 |
155 154-157 |
1589 |
174 168-178 |
3/2 |
2.00 |
18:53 |
1:12 |
9:39 |
149 147-154 |
1437 |
170 126-182 |
2/2 |
2.13 |
20:14 |
1:21 |
10:48 |
152 151-155 |
1643 |
170 132-176 |
6/2 |
2.25 |
21:57 |
1:43 |
13:46 |
152 148-155 |
2093 |
135 100-178 |
14/0 |
2.38 |
23:03 |
1:06 |
8:45 |
152 151-154 |
1331 |
177 166-180 |
1/5 |
2.50 |
24:07 |
1:04 |
8:30 |
154 152-154 |
1309 |
178 176-180 |
0/3 |
2.63 |
25:28 |
1:21 |
10:50 |
145 138-153 |
1571 |
158 126-178 |
1/0 |
2.75 |
26:33 |
1:05 |
8:39 |
149 146-152 |
1288 |
174 170-176 |
0/3 |
2.88 |
27:36 |
1:03 |
8:27 |
153 152-154 |
1293 |
174 168-176 |
1/0 |
3.00 |
28:39 |
1:03 |
8:23 |
154 153-155 |
1290 |
173 170-176 |
2/2 |
3.13 |
29:55 |
1:16 |
10:09 |
141 133-152 |
1431 |
156 122-176 |
0/8 |
3.25 |
30:57 |
1:02 |
8:14 |
143 140-146 |
1177 |
177 174-182 |
0/13 |
3.38 |
32:06 |
1:10 |
9:18 |
150 146-152 |
1395 |
175 172-178 |
3/0 |
3.50 |
33:33 |
1:26 |
11:31 |
150 147-152 |
1726 |
160 126-176 |
3/2 |
3.63 |
34:46 |
1:13 |
9:45 |
154 153-155 |
1502 |
174 170-178 |
6/0 |
3.75 |
36:14 |
1:28 |
11:42 |
149 139-157 |
1742 |
153 122-176 |
0/9 |
3.88 |
37:40 |
1:26 |
11:30 |
147 143-150 |
1691 |
163 122-178 |
3/1 |
4.00 |
39:18 |
1:38 |
13:06 |
147 142-153 |
1927 |
155 82-178 |
14/0 |
4.13 |
40:30 |
1:12 |
9:36 |
153 151-154 |
1469 |
172 166-178 |
0/8 |
4.25 |
41:39 |
1:09 |
9:09 |
151 149-152 |
1382 |
174 172-178 |
1/7 |
4.38 |
42:58 |
1:20 |
10:37 |
148 141-153 |
1570 |
157 122-176 |
2/0 |
4.50 |
44:28 |
1:30 |
12:01 |
152 148-156 |
1826 |
149 122-178 |
3/0 |
4.63 |
46:09 |
1:40 |
13:22 |
150 145-154 |
2006 |
156 126-178 |
17/0 |
4.66 |
46:29 |
20 |
10:02 |
158 155-160 |
1585 |
174 172-178 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.9 |
174 |
4.2 |
39:29 |
9:21 |
Walk |
15.1 |
125 |
0.4 |
7:00 |
15:58 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:59 |
53.64% |
More |
800m |
4:12 |
8:27 |
57.83% |
More |
1km |
5:18 |
8:32 |
59.42% |
More |
Mile |
8:42 |
8:42 |
60.84% |
More |
5k |
29:21 |
9:27 |
63.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:33 |
8:33 |
61.91 |
5km |
29:45 |
9:35 |
62.17 |
5M |
50:13 |
10:03 |
60.29 |
10km |
1:03:46 |
10:16 |
59.53 |
10M |
1:47:38 |
10:46 |
58.32 |
Half |
2:24:51 |
11:03 |
56.71 |
20M |
3:50:42 |
11:32 |
56.29 |
Mara |
5:10:29 |
11:51 |
55.56 |
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Great running though
Closer to 5 than 4. Good work xx