Sat 11th Jan 2020 at 11:00am by dacecain
Run > Recovery Run
-
Time
35:03
-
Miles
4.00
-
Min/mi
8:46
-
Pacing
89%
-
WAVA
51.15
-
Stride(cm)
110
-
Cals
396
-
Cadence
167
-
BPM
136
-
%MHR
68.5
-
B/mi
1194
-
Asc(m)
86
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4m - 35:03(8:46/m) 137/145bpm 396cal 6.85/9.6mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:04 |
116 88-137 |
1052 |
164 160-170 |
0/4 |
0.25 |
2:12 |
1:04 |
8:32 |
131 127-134 |
1118 |
164 162-168 |
0/6 |
0.38 |
3:17 |
1:05 |
8:40 |
131 128-134 |
1135 |
165 164-166 |
1/1 |
0.50 |
4:24 |
1:07 |
8:55 |
135 132-138 |
1204 |
166 164-168 |
1/1 |
0.63 |
5:25 |
1:01 |
8:10 |
136 134-138 |
1110 |
168 166-174 |
1/2 |
0.75 |
6:30 |
1:05 |
8:37 |
136 132-141 |
1173 |
168 162-174 |
3/3 |
0.88 |
7:42 |
1:13 |
9:41 |
138 132-144 |
1337 |
166 164-168 |
5/0 |
1.00 |
8:49 |
1:07 |
8:54 |
135 131-138 |
1201 |
168 166-172 |
2/0 |
1.13 |
9:55 |
1:06 |
8:50 |
138 135-141 |
1220 |
167 166-168 |
2/2 |
1.25 |
10:58 |
1:03 |
8:21 |
136 134-138 |
1137 |
168 166-168 |
1/4 |
1.38 |
11:57 |
59 |
7:48 |
135 134-137 |
1053 |
171 168-176 |
2/8 |
1.50 |
12:45 |
49 |
6:28 |
137 135-140 |
886 |
168 166-170 |
0/10 |
1.63 |
13:47 |
1:02 |
8:12 |
139 136-142 |
1140 |
168 166-170 |
1/5 |
1.75 |
14:56 |
1:09 |
9:13 |
137 135-139 |
1262 |
167 164-170 |
4/2 |
1.88 |
16:01 |
1:05 |
8:43 |
138 136-140 |
1202 |
167 164-170 |
1/1 |
2.00 |
17:03 |
1:02 |
8:18 |
138 137-141 |
1145 |
168 168-168 |
0/1 |
2.13 |
18:12 |
1:09 |
9:10 |
144 143-145 |
1321 |
168 168-168 |
7/0 |
2.25 |
19:17 |
1:05 |
8:38 |
142 140-143 |
1225 |
168 166-168 |
3/0 |
2.38 |
20:24 |
1:07 |
8:57 |
138 137-140 |
1236 |
167 166-168 |
2/2 |
2.50 |
21:30 |
1:06 |
8:51 |
139 136-141 |
1231 |
168 166-170 |
3/1 |
2.63 |
22:42 |
1:12 |
9:34 |
138 135-142 |
1320 |
167 166-168 |
1/1 |
2.75 |
23:46 |
1:04 |
8:31 |
139 136-142 |
1183 |
166 162-170 |
3/2 |
2.88 |
24:46 |
1:00 |
7:59 |
139 136-141 |
1110 |
168 166-170 |
2/3 |
3.00 |
25:54 |
1:08 |
9:04 |
142 140-145 |
1287 |
167 166-168 |
7/0 |
3.13 |
27:04 |
1:10 |
9:21 |
140 136-145 |
1310 |
165 160-168 |
4/1 |
3.25 |
28:09 |
1:05 |
8:41 |
137 135-138 |
1190 |
166 164-168 |
1/2 |
3.38 |
29:16 |
1:07 |
8:59 |
139 137-140 |
1249 |
166 164-168 |
4/0 |
3.50 |
30:29 |
1:12 |
9:38 |
137 135-139 |
1321 |
165 164-166 |
4/0 |
3.63 |
31:48 |
1:19 |
10:33 |
138 136-140 |
1457 |
165 162-166 |
7/0 |
3.75 |
33:01 |
1:13 |
9:46 |
139 137-140 |
1357 |
166 164-166 |
7/0 |
3.88 |
33:56 |
55 |
7:17 |
137 135-139 |
997 |
167 166-170 |
0/6 |
4.00 |
35:02 |
1:06 |
8:50 |
137 135-140 |
1211 |
167 166-170 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
166 |
4 |
35:03 |
8:46 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
44.78% |
More |
800m |
3:46 |
7:35 |
48.31% |
More |
1km |
4:52 |
7:50 |
48.88% |
More |
Mile |
8:12 |
8:12 |
49.60% |
More |
5k |
26:48 |
8:38 |
51.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
50.45 |
5km |
26:49 |
8:38 |
51.60 |
5M |
44:24 |
8:53 |
50.64 |
10km |
55:54 |
9:00 |
50.18 |
10M |
1:32:35 |
9:16 |
50.03 |
Half |
2:03:15 |
9:25 |
49.31 |
20M |
3:13:01 |
9:39 |
49.89 |
Mara |
4:16:59 |
9:49 |
49.97 |
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