Wed 15th Jan 2020 at 7:00pm by mole-thing
Run > Coaching
-
Time
53:26
-
Miles
4.82
-
Min/mi
11:05
-
Pacing
78%
-
WAVA
46.38
-
Stride(cm)
91
-
Cals
659
-
Cadence
160
-
BPM
152
-
%MHR
81.3
-
B/mi
1685
-
Asc(m)
132
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:07(10:07/m) 143/154bpm 125cal 5.93/6.76mph
2) 1m - 10:35(10:35/m) 153/163bpm 137cal 5.67/6.74mph
3) 1m - 11:04(11:04/m) 160/171bpm 151cal 5.42/6.66mph
4) 1m - 10:36(10:36/m) 159/172bpm 140cal 5.66/6.97mph
5) 0.82m - 11:04(13:31/m) 145/164bpm 106cal 4.44/7.06mph
10:07 10:35 11:04 10:36 11:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:46 |
134 105-147 |
1309 |
163 112-170 |
1/10 |
0.50 |
5:01 |
2:34 |
10:16 |
145 134-153 |
1489 |
162 158-166 |
6/11 |
0.75 |
7:34 |
2:33 |
10:12 |
145 139-149 |
1478 |
162 154-168 |
1/9 |
1.00 |
10:06 |
2:32 |
10:10 |
147 138-154 |
1494 |
162 160-170 |
4/9 |
1.25 |
12:44 |
2:38 |
10:30 |
145 139-154 |
1523 |
162 158-166 |
6/8 |
1.50 |
15:19 |
2:35 |
10:20 |
152 147-157 |
1570 |
163 154-164 |
1/9 |
1.75 |
17:56 |
2:38 |
10:32 |
156 149-162 |
1642 |
163 160-166 |
9/3 |
2.00 |
20:41 |
2:44 |
10:58 |
159 156-161 |
1743 |
163 154-166 |
5/2 |
2.25 |
23:17 |
2:37 |
10:26 |
160 156-163 |
1670 |
162 96-168 |
4/4 |
2.50 |
26:21 |
3:03 |
12:13 |
155 146-162 |
1894 |
151 82-166 |
12/2 |
2.75 |
29:04 |
2:44 |
10:55 |
166 163-169 |
1811 |
165 162-168 |
17/0 |
3.00 |
31:46 |
2:41 |
10:45 |
162 145-170 |
1740 |
162 154-168 |
2/11 |
3.25 |
34:24 |
2:39 |
10:35 |
157 148-172 |
1663 |
159 116-170 |
13/15 |
3.50 |
37:16 |
2:51 |
11:24 |
158 152-169 |
1802 |
161 150-168 |
15/2 |
3.75 |
39:55 |
2:39 |
10:38 |
160 153-165 |
1700 |
163 122-168 |
9/7 |
4.00 |
42:22 |
2:27 |
9:48 |
159 155-164 |
1557 |
165 158-172 |
5/7 |
4.25 |
46:14 |
3:53 +46
|
15:30 |
149 127-164 |
2310 |
154 104-172 |
10/2 |
4.50 |
49:56 |
3:42 |
14:47 |
150 143-161 |
2216 |
148 98-162 |
6/2 |
4.75 |
53:13 |
3:17 |
13:08 |
138 130-152 |
1812 |
149 110-160 |
2/11 |
4.82 |
54:11 |
58 |
14:14 |
135 131-139 |
1923 |
156 136-158 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.8 |
162 |
4.7 |
51:20 |
11:03 |
Walk |
3.7 |
107 |
0.1 |
2:01 |
20:08 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
1.4 |
- |
- |
46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:25 |
37.41% |
More |
800m |
4:54 |
9:51 |
42.60% |
More |
1km |
6:08 |
9:53 |
44.28% |
More |
Mile |
10:01 |
10:01 |
46.14% |
More |
5k |
32:44 |
10:32 |
48.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:05 |
10:05 |
45.80 |
5km |
33:33 |
10:48 |
46.90 |
5M |
55:33 |
11:07 |
46.28 |
10km |
1:09:56 |
11:15 |
45.98 |
10M |
1:55:49 |
11:35 |
45.97 |
Half |
2:34:12 |
11:46 |
45.38 |
20M |
4:01:29 |
12:04 |
45.91 |
Mara |
5:21:30 |
12:16 |
45.99 |
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