Wed 8th Jan 2020 at 5:00pm by Strutbrother
Run > Recovery Run
- rain
-
Time
1:12:29
-
Miles
5.58
-
Min/mi
12:59
-
Pacing
69%
-
WAVA
38.67
-
Stride(cm)
88
-
Cals
753
-
Cadence
140
-
BPM
133
-
%MHR
74.2
-
B/mi
1726
-
Asc(m)
227
-
Hillscore
17
-
Surface
Road
Notes & Comments
6/10 felt harder than yesterday but lungs ok.
===
1) 1m - 16:55(16:55/m) 114/140bpm 142cal 3.55/5.68mph
2) 1m - 11:52(11:52/m) 130/146bpm 120cal 5.06/6.59mph
3) 1m - 12:18(12:18/m) 126/141bpm 106cal 4.88/6.16mph
4) 1m - 14:18(14:18/m) 143/168bpm 170cal 4.2/6.2mph
5) 1m - 10:48(10:48/m) 145/155bpm 128cal 5.56/6.76mph
6) 0.58m - 6:20(10:54/m) 158/169bpm 87cal 5.51/6.72mph
16:55 11:52 12:18 14:18 10:48 6:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
6:02 |
6:02 |
24:09 |
100 87-124 |
2416 |
113 82-162 |
39/3 |
0.50 |
10:45 |
4:43 |
18:52 |
106 97-137 |
2000 |
119 84-152 |
46/5 |
0.75 |
13:56 |
3:11 |
12:44 |
133 125-137 |
1695 |
150 124-160 |
2/23 |
1.00 |
16:55 |
2:58 |
11:53 |
137 134-140 |
1629 |
151 120-158 |
5/13 |
1.25 |
19:51 |
2:56 |
11:45 |
132 126-140 |
1552 |
142 30-158 |
2/14 |
1.50 |
22:55 |
3:04 |
12:15 |
121 100-137 |
1483 |
139 116-158 |
4/12 |
1.75 |
25:36 |
2:41 |
10:44 |
136 129-141 |
1460 |
154 148-158 |
3/12 |
2.00 |
28:45 |
3:09 |
12:38 |
133 117-146 |
1680 |
143 110-156 |
3/10 |
2.25 |
31:46 |
3:01 |
12:03 |
132 124-141 |
1591 |
143 114-156 |
3/7 |
2.50 |
34:34 |
2:48 |
11:11 |
132 122-140 |
1475 |
152 120-160 |
1/18 |
2.75 |
38:00 |
3:27 |
13:46 |
111 88-130 |
1528 |
132 116-158 |
0/27 |
3.00 |
41:03 |
3:02 |
12:09 |
133 125-140 |
1616 |
144 114-162 |
7/5 |
3.25 |
44:06 |
3:04 |
12:14 |
142 134-147 |
1737 |
145 120-162 |
7/3 |
3.50 |
47:54 |
3:48 |
15:12 |
143 132-153 |
2173 |
128 106-162 |
28/0 |
3.75 |
51:34 |
3:39 |
14:38 |
141 127-161 |
2063 |
130 108-160 |
18/1 |
4.00 |
55:21 |
3:47 |
15:09 |
147 136-168 |
2227 |
130 108-160 |
25/1 |
4.25 |
58:20 |
3:00 |
11:58 |
146 138-152 |
1747 |
147 116-158 |
6/3 |
4.50 |
1:01:17 |
2:57 |
11:46 |
142 128-155 |
1671 |
142 112-160 |
7/10 |
4.75 |
1:03:43 |
2:26 |
9:43 |
145 140-150 |
1408 |
156 154-160 |
1/19 |
5.00 |
1:06:09 |
2:26 |
9:45 |
146 140-152 |
1424 |
156 150-162 |
1/17 |
5.25 |
1:08:45 |
2:36 |
10:25 |
157 149-162 |
1637 |
156 148-162 |
6/9 |
5.50 |
1:11:14 |
2:29 |
9:57 |
157 150-166 |
1561 |
158 154-162 |
6/8 |
5.58 |
1:12:29 |
1:15 |
15:19 |
161 138-169 |
2465 |
136 110-164 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
62.3 |
154 |
4.1 |
45:08 |
10:59 |
Walk |
37.2 |
116 |
1.5 |
26:59 |
18:17 |
Still |
0.5 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:31 |
36.31% |
More |
800m |
4:46 |
9:35 |
42.77% |
More |
1km |
6:01 |
9:41 |
44.10% |
More |
Mile |
9:55 |
9:55 |
45.44% |
More |
5k |
37:54 |
12:12 |
40.47% |
More |
5 miles |
1:00:27 |
12:05 |
41.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:43 |
11:43 |
38.45 |
5km |
38:58 |
12:33 |
39.37 |
5M |
1:04:31 |
12:54 |
38.80 |
10km |
1:21:14 |
13:04 |
38.52 |
10M |
2:14:32 |
13:27 |
38.49 |
Half |
2:59:06 |
13:40 |
37.99 |
20M |
4:40:29 |
14:01 |
38.44 |
Mara |
6:13:26 |
14:15 |
38.50 |
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