Fri 17th Jan 2020 at 5:00am by ZORBAX65
Run > Fartleks
-
Time
1:06:07
-
Miles
8.08
-
Min/mi
8:11
-
Pacing
54%
-
WAVA
61.47
-
Stride(cm)
113
-
Cals
736
-
Cadence
174
-
BPM
167
-
%MHR
95.3
-
B/mi
1364
-
Asc(m)
219
-
Hillscore
2
-
Surface
Road
Notes & Comments
Casa_Collana x 6 veloci 6 lenti _casa
===
1) 1km - 5:21(5:21/km) 123/130bpm 37cal 11.22/12.16kmph
2) 1km - 5:29(5:29/km) 129/138bpm 40cal 10.94/13.03kmph
3) 0.29km - 2:06(7:20/km) 129/134bpm 15cal 8.18/11.39kmph
4) 0.93km - 4:35(4:56/km) 150/181bpm 43cal 12.18/12.93kmph
5) 0.69km - 3:35(5:12/km) 174/179bpm 44cal 11.54/12.29kmph
6) 0.94km - 4:34(4:53/km) 175/181bpm 56cal 12.29/12.63kmph
7) 0.7km - 3:33(5:02/km) 176/182bpm 44cal 11.92/12.73kmph
8) 0.95km - 4:32(4:47/km) 179/182bpm 56cal 12.56/13.3kmph
9) 0.71km - 3:34(5:04/km) 178/181bpm 44cal 11.84/12.56kmph
10) 0.95km - 4:32(4:47/km) 180/184bpm 57cal 12.55/13.47kmph
11) 0.71km - 3:37(5:06/km) 182/190bpm 45cal 11.78/12.46kmph
12) 0.95km - 4:29(4:42/km) 183/186bpm 57cal 12.77/13.27kmph
13) 0.71km - 3:38(5:06/km) 181/188bpm 45cal 11.76/12.63kmph
14) 0.94km - 4:26(4:43/km) 183/188bpm 56cal 12.71/13.67kmph
15) 0.55km - 3:05(5:39/km) 174/187bpm 35cal 10.62/12.66kmph
16) 1km - 5:02(5:02/km) 178/183bpm 62cal 11.93/13.17kmph
5:21 5:29 2:06 4:35 3:35 4:34 3:33 4:32 3:34 4:32 3:37 4:29 3:38 4:26 3:05 5:02
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:18 |
2:18 |
9:14 |
120 105-129 |
1108 |
162 122-166 |
9/5 |
0.50 |
4:21 |
2:02 |
8:10 |
127 124-130 |
1037 |
165 164-168 |
4/12 |
0.75 |
6:23 |
2:02 |
8:09 |
126 124-129 |
1027 |
168 164-170 |
3/10 |
1.00 |
8:35 |
2:12 |
8:47 |
126 119-130 |
1107 |
169 164-172 |
7/10 |
1.25 |
10:52 |
2:17 |
9:10 |
132 129-138 |
1210 |
172 170-176 |
6/3 |
1.50 |
14:48 |
3:56 +1:15
|
15:43 |
130 125-135 |
2044 |
164 104-178 |
8/8 |
1.75 |
16:47 |
1:58 |
7:53 |
133 128-136 |
1049 |
177 174-178 |
5/3 |
2.00 |
18:46 |
2:00 |
7:58 |
174 136-181 |
1388 |
178 174-180 |
7/9 |
2.25 |
20:50 |
2:04 |
8:15 |
173 169-179 |
1427 |
172 168-178 |
4/3 |
2.50 |
22:55 |
2:05 |
8:21 |
174 171-176 |
1454 |
175 172-178 |
8/9 |
2.75 |
24:51 |
1:56 |
7:45 |
175 172-181 |
1355 |
178 174-182 |
5/4 |
3.00 |
26:50 |
1:59 |
7:55 |
176 172-180 |
1392 |
178 174-182 |
9/9 |
3.25 |
28:51 |
2:01 |
8:04 |
176 171-181 |
1421 |
174 170-178 |
5/3 |
3.50 |
30:51 |
2:00 |
8:01 |
176 172-182 |
1411 |
175 172-178 |
8/11 |
3.75 |
32:45 |
1:54 |
7:36 |
178 175-180 |
1353 |
178 174-180 |
4/2 |
4.00 |
34:43 |
1:57 |
7:49 |
179 176-182 |
1399 |
178 174-182 |
10/12 |
4.25 |
36:46 |
2:03 |
8:12 |
178 172-181 |
1459 |
174 170-180 |
5/3 |
4.50 |
38:47 |
2:01 |
8:04 |
179 176-181 |
1445 |
174 170-178 |
8/11 |
4.75 |
40:41 |
1:55 |
7:38 |
180 179-182 |
1375 |
179 176-182 |
4/3 |
5.00 |
42:37 |
1:55 |
7:41 |
180 177-184 |
1383 |
178 174-182 |
9/11 |
5.25 |
44:40 |
2:03 |
8:14 |
181 173-190 |
1490 |
174 168-180 |
5/3 |
5.50 |
46:42 |
2:02 |
8:07 |
182 177-188 |
1477 |
173 170-178 |
7/10 |
5.75 |
48:38 |
1:56 |
7:45 |
184 181-186 |
1425 |
179 172-182 |
5/3 |
6.00 |
50:28 |
1:50 |
7:20 |
183 181-185 |
1342 |
179 174-184 |
7/10 |
6.25 |
52:30 |
2:02 |
8:07 |
182 176-188 |
1476 |
174 168-180 |
6/3 |
6.50 |
54:31 |
2:02 |
8:07 |
182 179-184 |
1477 |
172 168-178 |
8/8 |
6.75 |
56:28 |
1:57 |
7:46 |
184 180-188 |
1430 |
178 170-182 |
6/4 |
7.00 |
58:19 |
1:51 |
7:24 |
183 179-186 |
1354 |
180 176-182 |
8/9 |
7.25 |
1:02:27 |
4:08 +1:59
|
16:32 |
177 140-187 |
2927 |
171 106-182 |
6/3 |
7.50 |
1:04:38 |
2:11 |
8:43 |
176 167-182 |
1533 |
171 168-176 |
4/4 |
7.75 |
1:06:48 |
2:11 |
8:43 |
178 172-182 |
1550 |
173 172-176 |
8/1 |
8.00 |
1:09:05 |
2:17 +18
|
9:07 |
179 174-183 |
1632 |
171 120-178 |
10/2 |
8.08 |
1:09:41 |
36 |
7:10 |
180 176-183 |
1290 |
174 170-178 |
3/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.5 |
174 |
8.1 |
1:06:34 |
8:16 |
Walk |
4.1 |
119 |
0 |
2:52 |
1:30:08 |
Still |
0.4 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
48.31% |
More |
800m |
3:39 |
7:21 |
54.81% |
More |
1km |
4:43 |
7:35 |
55.42% |
More |
Mile |
7:46 |
7:46 |
57.12% |
More |
5k |
24:24 |
7:51 |
61.83% |
More |
5 miles |
39:24 |
7:53 |
62.44% |
More |
10k |
51:33 |
8:18 |
59.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:14 |
6:14 |
71.10 |
5km |
22:27 |
7:14 |
67.21 |
5M |
38:26 |
7:41 |
64.02 |
10km |
49:08 |
7:54 |
62.58 |
10M |
1:24:08 |
8:25 |
60.45 |
Half |
1:54:09 |
8:43 |
58.53 |
20M |
3:04:07 |
9:12 |
57.50 |
Mara |
4:09:49 |
9:32 |
56.51 |
Three Things You Saw Today
1 oggi previsto lavoretto duro e non sono al meglio in questi ultimi giorni e non ultimo sempre problema alle dita
2 che pure rompe, cmq mi alzo e sono pronto anche se poi una volta sceso mi rendo conto che sara dura
3 cmq mi butto dentro e un po alla volta chiudo con grande fatica ma tengo cmq e alla fine porto a casa un lavoro duro fatto non malissimo sperando che mi serva e me lo trovi
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