Mon 6th Jan 2020 at 9:00pm by ascoey
Run > Tempo
-
Time
28:40
-
Miles
3.03
-
Min/mi
9:28
-
Pacing
93%
-
WAVA
48.53
-
Stride(cm)
104
-
Cals
492
-
Cadence
164
-
BPM
123
-
%MHR
72.5
-
B/mi
1159
-
Asc(m)
54
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.23m - 20:49(9:20/m) 121/136bpm 350cal 6.42/7.06mph
2) 0.8m - 7:50(9:44/m) 130/137bpm 142cal 6.16/6.47mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:13 |
1:13 |
9:48 |
94 68-109 |
921 |
158 150-164 |
1/1 |
0.25 |
2:26 |
1:12 |
9:38 |
113 105-120 |
1088 |
160 156-166 |
2/1 |
0.38 |
3:39 |
1:13 |
9:47 |
103 92-116 |
1008 |
164 160-170 |
0/4 |
0.50 |
5:02 |
1:23 +12
|
11:07 |
114 105-121 |
1267 |
164 160-172 |
1/2 |
0.63 |
6:15 |
1:13 |
9:41 |
116 111-121 |
1123 |
165 160-172 |
2/1 |
0.75 |
7:24 |
1:09 |
9:14 |
128 122-136 |
1181 |
165 162-174 |
1/2 |
0.88 |
8:32 |
1:07 |
8:59 |
124 122-125 |
1113 |
163 160-170 |
0/4 |
1.00 |
9:41 |
1:10 |
9:18 |
123 121-126 |
1143 |
165 162-170 |
1/3 |
1.13 |
10:54 |
1:13 |
9:44 |
126 123-129 |
1227 |
166 162-172 |
2/2 |
1.25 |
12:05 |
1:10 |
9:23 |
128 127-130 |
1202 |
167 164-174 |
3/1 |
1.38 |
13:10 |
1:05 |
8:39 |
128 125-131 |
1107 |
164 162-166 |
0/6 |
1.50 |
14:17 |
1:07 |
8:59 |
124 121-126 |
1114 |
166 164-170 |
1/2 |
1.63 |
15:27 |
1:10 |
9:20 |
129 126-131 |
1203 |
165 158-168 |
4/2 |
1.75 |
16:35 |
1:08 |
9:02 |
129 127-130 |
1165 |
168 164-176 |
0/2 |
1.88 |
17:48 |
1:13 |
9:43 |
129 127-132 |
1253 |
166 160-172 |
5/1 |
2.00 |
18:57 |
1:09 |
9:12 |
133 131-133 |
1225 |
166 164-174 |
1/2 |
2.13 |
20:03 |
1:06 |
8:49 |
130 126-131 |
1146 |
165 160-168 |
1/4 |
2.25 |
21:15 |
1:12 |
9:36 |
127 125-129 |
1220 |
165 160-174 |
4/2 |
2.38 |
22:29 |
1:14 |
9:55 |
131 128-134 |
1300 |
163 158-172 |
5/0 |
2.50 |
23:42 |
1:13 |
9:41 |
133 128-136 |
1288 |
164 160-170 |
4/0 |
2.63 |
24:53 |
1:12 |
9:33 |
132 130-135 |
1260 |
165 162-174 |
2/1 |
2.75 |
26:08 |
1:14 |
9:54 |
128 126-129 |
1266 |
165 162-170 |
2/3 |
2.88 |
27:21 |
1:14 |
9:50 |
128 126-130 |
1260 |
164 160-172 |
4/2 |
3.00 |
28:32 |
1:10 |
9:24 |
131 130-134 |
1231 |
163 158-172 |
3/1 |
3.03 |
28:52 |
20 |
9:46 |
133 130-136 |
1299 |
166 162-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
164 |
3 |
28:40 |
9:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
0.7 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:46 |
37.13% |
More |
800m |
4:28 |
9:00 |
42.24% |
More |
1km |
5:38 |
9:04 |
43.69% |
More |
Mile |
9:07 |
9:07 |
45.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:32 |
8:32 |
49.15 |
5km |
29:28 |
9:29 |
48.42 |
5M |
49:35 |
9:55 |
46.81 |
10km |
1:02:53 |
10:07 |
46.08 |
10M |
1:45:49 |
10:35 |
45.24 |
Half |
2:22:11 |
10:51 |
44.19 |
20M |
3:45:52 |
11:18 |
44.08 |
Mara |
5:03:28 |
11:35 |
43.75 |
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