Mon 6th Jan 2020 at 7:00pm by snogard
Run > Steady-State
- Good
-
Time
52:03
-
Miles
4.85
-
Min/mi
10:44
-
Pacing
68%
-
WAVA
56.40
-
Cals
562
-
BPM
130
-
%MHR
69
-
B/mi
1400
-
Asc(m)
105
-
Hillscore
9
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1m - 12:13(12:14/m) 115/127bpm 111cal 4.9/6.87mph
2) 3.19m - 32:39(10:15/m) 138/152bpm 374cal 5.86/7.68mph
3) 0.01m - 9(21:12/m) 111/111bpm 2.83/2.19mph
4) 0.65m - 7:03(10:46/m) 138/147bpm 77cal 5.57/6.8mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:33 |
2:33 |
10:13 |
103 71-126 |
1051 |
2/2 |
0.50 |
5:08 |
2:34 |
10:18 |
120 115-123 |
1235 |
1/3 |
0.75 |
7:40 |
2:33 |
10:12 |
121 118-124 |
1234 |
5/6 |
1.00 |
12:13 |
4:33 |
18:11 |
108 91-124 |
1964 |
0/11 |
1.25 |
14:32 |
2:19 |
9:16 |
120 97-134 |
1112 |
0/12 |
1.50 |
16:42 |
2:10 |
8:40 |
126 123-136 |
1091 |
2/7 |
1.75 |
19:04 |
2:21 |
9:26 |
142 139-144 |
1339 |
0/4 |
2.00 |
21:52 |
2:48 |
11:13 |
147 141-151 |
1648 |
22/0 |
2.25 |
24:12 |
2:20 |
9:20 |
140 137-143 |
1306 |
1/7 |
2.50 |
26:21 |
2:10 |
8:39 |
135 131-138 |
1169 |
0/14 |
2.75 |
28:37 |
2:16 |
9:04 |
143 138-145 |
1296 |
2/5 |
3.00 |
31:33 |
2:55 |
11:41 |
148 144-151 |
1730 |
20/0 |
3.25 |
34:01 |
2:28 |
9:53 |
141 139-145 |
1393 |
2/4 |
3.50 |
36:15 |
2:14 |
8:58 |
134 130-139 |
1201 |
0/16 |
3.75 |
39:09 |
2:54 |
11:34 |
128 116-141 |
1481 |
3/3 |
4.00 |
41:55 |
2:46 |
11:04 |
144 135-149 |
1593 |
14/2 |
4.25 |
45:35 |
3:40 |
14:41 |
129 110-149 |
1894 |
9/1 |
4.50 |
48:20 |
2:45 |
11:01 |
140 130-146 |
1541 |
15/0 |
4.75 |
50:56 |
2:36 |
10:23 |
140 135-146 |
1455 |
2/4 |
4.85 |
52:03 |
1:07 |
11:37 |
135 132-138 |
1569 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:30 |
50.36% |
More |
800m |
4:19 |
8:41 |
56.29% |
More |
1km |
5:30 |
8:51 |
57.35% |
More |
Mile |
9:25 |
9:25 |
56.20% |
More |
5k |
31:07 |
10:01 |
59.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:10 |
9:10 |
57.75 |
5km |
31:53 |
10:16 |
58.01 |
5M |
53:49 |
10:46 |
56.26 |
10km |
1:08:21 |
11:00 |
55.54 |
10M |
1:55:22 |
11:32 |
54.41 |
Half |
2:35:17 |
11:51 |
52.90 |
20M |
4:07:18 |
12:22 |
52.51 |
Mara |
5:32:50 |
12:42 |
51.83 |
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