Wed 8th Jan 2020 at 8:00am by ronhar
Run > General
-
Time
56:17
-
Miles
4.56
-
Min/mi
12:21
-
Pacing
37%
-
WAVA
47.89
-
Stride(cm)
72
-
Cals
532
-
Cadence
181
-
BPM
137
-
%MHR
76.2
-
B/mi
1693
-
Surface
Road
Notes & Comments
Vines inner loop
===
1) 1m - 12:16(12:16/m) 136/156bpm 123cal 4.89/6.22mph
2) 1m - 12:13(12:13/m) 141/151bpm 129cal 4.91/5.32mph
3) 1m - 11:43(11:43/m) 145/154bpm 122cal 5.12/5.38mph
4) 1m - 11:31(11:31/m) 141/157bpm 106cal 5.21/6.05mph
5) 0.56m - 8:34(15:17/m) 122/177bpm 52cal 3.93/5.95mph
12:16 12:13 11:43 11:31 8:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:32 |
1:32 |
12:20 |
130 96-153 |
1603 |
186 112-202 |
0.25 |
4:04 |
2:31 +1:02
|
20:12 |
135 108-149 |
2727 |
190 184-194 |
0.38 |
5:35 |
1:31 |
12:06 |
150 140-155 |
1815 |
189 186-190 |
0.50 |
8:21 |
2:47 +1:19
|
22:13 |
134 103-152 |
2978 |
184 120-194 |
0.63 |
9:54 |
1:33 |
12:22 |
129 113-143 |
1595 |
189 184-196 |
0.75 |
11:32 |
1:38 |
13:00 |
136 133-139 |
1768 |
188 186-190 |
0.88 |
13:01 |
1:30 |
11:57 |
136 132-142 |
1625 |
188 186-188 |
1.00 |
14:36 |
1:35 |
12:40 |
133 128-139 |
1685 |
187 186-188 |
1.13 |
16:13 |
1:37 |
12:53 |
132 120-145 |
1701 |
187 184-188 |
1.25 |
17:45 |
1:32 |
12:13 |
141 139-145 |
1722 |
187 186-188 |
1.38 |
19:17 |
1:33 |
12:23 |
142 139-144 |
1759 |
188 184-192 |
1.50 |
20:49 |
1:31 |
12:09 |
144 141-148 |
1750 |
187 186-190 |
1.63 |
22:23 |
1:34 |
12:33 |
142 133-146 |
1781 |
186 184-190 |
1.75 |
23:49 |
1:27 |
11:34 |
144 142-145 |
1665 |
187 186-188 |
1.88 |
25:19 |
1:30 |
12:00 |
143 140-147 |
1716 |
187 184-190 |
2.00 |
26:49 |
1:30 |
11:59 |
145 142-150 |
1738 |
187 186-190 |
2.13 |
28:21 |
1:31 |
12:10 |
143 140-145 |
1741 |
186 184-188 |
2.25 |
29:51 |
1:30 |
12:01 |
144 141-146 |
1730 |
187 184-190 |
2.38 |
31:20 |
1:29 |
11:53 |
147 144-154 |
1747 |
184 182-186 |
2.50 |
32:47 |
1:27 |
11:37 |
140 128-150 |
1627 |
188 184-192 |
2.63 |
34:15 |
1:27 |
11:40 |
146 143-150 |
1703 |
188 184-192 |
2.75 |
35:41 |
1:27 |
11:35 |
147 143-150 |
1702 |
186 184-188 |
2.88 |
37:07 |
1:25 |
11:21 |
148 144-152 |
1681 |
187 184-190 |
3.00 |
38:32 |
1:26 |
11:26 |
147 138-154 |
1682 |
188 184-190 |
3.13 |
40:00 |
1:27 |
11:37 |
149 147-152 |
1731 |
186 182-190 |
3.25 |
43:57 |
3:58 +2:46
|
31:41 |
127 107-152 |
4023 |
188 182-194 |
3.38 |
45:40 |
1:43 |
13:46 |
139 114-148 |
1914 |
189 186-192 |
3.50 |
47:06 |
1:26 |
11:26 |
145 138-151 |
1659 |
186 184-188 |
3.63 |
48:28 |
1:22 |
10:57 |
145 141-148 |
1587 |
187 184-190 |
3.75 |
49:59 |
1:31 |
12:04 |
149 143-155 |
1798 |
187 184-188 |
3.88 |
53:01 |
3:02 +1:40
|
24:17 |
141 110-152 |
3425 |
188 184-194 |
4.00 |
54:30 |
1:29 |
11:51 |
135 110-149 |
1600 |
188 178-194 |
4.13 |
56:52 |
2:22 |
18:57 |
145 113-177 |
2747 |
126 116-188 |
4.25 |
1:02:38 |
5:46 +4:17
|
46:06 |
127 109-146 |
5854 |
158 100-192 |
4.38 |
1:04:50 |
2:13 |
17:42 |
115 109-125 |
2035 |
162 112-194 |
4.50 |
1:06:31 |
1:41 |
13:26 |
114 102-130 |
1531 |
171 116-192 |
4.56 |
1:07:22 |
51 |
13:58 |
109 103-115 |
1523 |
164 112-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.2 |
187 |
4.3 |
50:47 |
12:58 |
Walk |
15.2 |
119 |
0.2 |
11:06 |
49:55 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
7.5 |
- |
- |
5:28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:46 |
11:07 |
37.67% |
More |
800m |
5:40 |
11:24 |
42.67% |
More |
1km |
7:06 |
11:26 |
44.28% |
More |
Mile |
11:38 |
11:38 |
45.72% |
More |
5k |
39:40 |
12:46 |
45.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:16 |
11:16 |
47.19 |
5km |
37:28 |
12:04 |
48.45 |
5M |
1:02:03 |
12:25 |
47.71 |
10km |
1:18:08 |
12:34 |
47.38 |
10M |
2:09:23 |
12:56 |
47.55 |
Half |
2:52:16 |
13:09 |
47.02 |
20M |
4:29:45 |
13:29 |
47.58 |
Mara |
5:59:09 |
13:42 |
47.64 |
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