Thu 9th Jan 2020 at 5:00pm by MrMo
Run > General
-
Time
28:55
-
Miles
3.01
-
Min/mi
9:36
-
Pacing
93%
-
WAVA
46.97
-
Stride(cm)
97
-
Cals
314
-
Cadence
173
-
BPM
137
-
%MHR
70.8
-
B/mi
1312
-
Asc(m)
72
-
Hillscore
1
-
Surface
Road
Notes & Comments
Keeping the distance short ahead of Saturday's race.
Split Summary
===
1) 1m - 9:57(9:57/m) 129/139bpm 100cal
2) 1m - 9:43(9:43/m) 138/146bpm 106cal
3) 1m - 9:13(9:13/m) 147/155bpm 108cal
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 |
10:01 |
116 94-133 |
1161 |
169 110-180 |
2/3 |
0.25 |
2:27 |
1:12 |
9:32 |
131 128-133 |
1249 |
173 168-182 |
4/2 |
0.38 |
3:39 |
1:12 |
9:39 |
127 125-129 |
1225 |
173 162-186 |
3/2 |
0.50 |
4:56 |
1:17 |
10:16 |
127 125-129 |
1304 |
174 168-182 |
2/4 |
0.63 |
6:07 |
1:11 |
9:30 |
132 127-139 |
1254 |
172 162-178 |
3/3 |
0.75 |
7:25 |
1:18 |
10:21 |
136 134-138 |
1409 |
170 166-176 |
2/5 |
0.88 |
8:45 |
1:20 |
10:40 |
131 128-133 |
1397 |
171 170-174 |
6/7 |
1.00 |
9:58 |
1:13 |
9:46 |
132 130-133 |
1289 |
172 168-174 |
0/1 |
1.13 |
11:14 |
1:16 |
10:09 |
135 134-136 |
1370 |
173 168-178 |
1/1 |
1.25 |
12:30 |
1:16 |
10:08 |
133 132-135 |
1348 |
170 148-178 |
0/0 |
1.38 |
13:44 |
1:14 |
9:50 |
138 134-142 |
1357 |
173 170-176 |
4/1 |
1.50 |
14:55 |
1:11 |
9:25 |
138 137-141 |
1300 |
174 170-178 |
2/2 |
1.63 |
16:11 |
1:17 |
10:13 |
138 135-140 |
1410 |
174 172-178 |
12/3 |
1.75 |
17:20 |
1:09 |
9:13 |
140 139-141 |
1290 |
173 168-176 |
2/6 |
1.88 |
18:32 |
1:11 |
9:30 |
143 141-145 |
1358 |
173 164-178 |
3/5 |
2.00 |
19:41 |
1:09 |
9:15 |
143 141-145 |
1324 |
174 166-186 |
3/4 |
2.13 |
20:53 |
1:12 |
9:38 |
143 141-145 |
1378 |
174 170-182 |
2/2 |
2.25 |
22:07 |
1:14 |
9:50 |
142 140-145 |
1396 |
173 166-184 |
2/2 |
2.38 |
23:12 |
1:05 |
8:43 |
143 142-145 |
1246 |
175 172-178 |
1/1 |
2.50 |
24:21 |
1:08 |
9:06 |
144 141-146 |
1311 |
175 172-180 |
2/3 |
2.63 |
25:33 |
1:13 |
9:42 |
148 144-150 |
1435 |
175 168-184 |
3/3 |
2.75 |
26:40 |
1:06 |
8:51 |
150 149-151 |
1328 |
175 170-178 |
1/3 |
2.88 |
27:45 |
1:05 |
8:39 |
152 150-154 |
1315 |
176 166-180 |
4/3 |
3.00 |
28:54 |
1:09 |
9:11 |
151 149-153 |
1388 |
174 166-184 |
3/3 |
3.01 |
28:56 |
2 |
7:53 |
149 149-149 |
1175 |
168 168-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
173 |
3 |
28:52 |
9:37 |
Walk |
0.2 |
129 |
0 |
4 |
16:37 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:40 |
37.02% |
More |
800m |
4:30 |
9:03 |
41.27% |
More |
1km |
5:35 |
8:58 |
43.43% |
More |
Mile |
9:07 |
9:07 |
45.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
46.95 |
5km |
29:55 |
9:38 |
46.96 |
5M |
50:01 |
10:00 |
45.67 |
10km |
1:03:15 |
10:11 |
45.07 |
10M |
1:45:45 |
10:35 |
44.52 |
Half |
2:21:34 |
10:48 |
43.65 |
20M |
3:43:34 |
11:11 |
43.79 |
Mara |
4:59:16 |
11:25 |
43.62 |
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