Thu 6th Feb 2020 at 4:00pm by slowblonde
Run > General
-
Time
56:45
-
Miles
5.03
-
Min/mi
11:17
-
Pacing
66%
-
WAVA
44.34
-
Stride(cm)
81
-
Cals
529
-
Cadence
176
-
BPM
149
-
%MHR
82.6
-
B/mi
1676
-
Asc(m)
99
-
Hillscore
2
-
Surface
Road
Notes & Comments
With Deirdre, Tracy & Aideen
Split Summary
===
1) 1m - 11:45(11:45/m) 130/150bpm 91cal 5.11/6.1mph
2) 1m - 11:24(11:24/m) 148/160bpm 105cal 5.26/6.39mph
3) 1m - 11:05(11:05/m) 159/166bpm 110cal 5.41/5.89mph
4) 1m - 11:29(11:29/m) 161/176bpm 114cal 5.23/6.14mph
5) 1m - 10:45(10:45/m) 160/167bpm 107cal 5.59/6.43mph
6) 0.03m - 18(8:38/m) 161/163bpm 2cal 6.95/6.3mph
11:45 11:24 11:05 11:29 10:45 18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:03 |
3:03 |
12:11 |
115 79-137 |
1401 |
173 118-182 |
10/0 |
0.50 |
6:01 |
2:59 |
11:54 |
131 124-136 |
1559 |
175 172-180 |
8/6 |
0.75 |
8:54 |
2:53 |
11:31 |
131 128-136 |
1508 |
176 174-180 |
6/5 |
1.00 |
11:45 |
2:51 |
11:25 |
142 133-150 |
1621 |
176 172-182 |
4/7 |
1.25 |
14:50 |
3:05 |
12:20 |
142 130-150 |
1750 |
169 118-180 |
6/3 |
1.50 |
18:40 |
3:50 +1:07
|
15:19 |
139 101-158 |
2130 |
180 118-194 |
4/2 |
1.75 |
21:29 |
2:49 |
11:16 |
151 147-156 |
1703 |
181 176-184 |
4/7 |
2.00 |
24:15 |
2:46 |
11:05 |
156 151-160 |
1729 |
181 176-186 |
3/3 |
2.25 |
27:14 |
2:59 |
11:56 |
155 143-163 |
1850 |
169 118-184 |
6/3 |
2.50 |
29:56 |
2:41 |
10:45 |
159 155-161 |
1710 |
179 176-184 |
4/6 |
2.75 |
32:42 |
2:46 |
11:04 |
160 155-165 |
1770 |
178 174-182 |
7/2 |
3.00 |
35:21 |
2:39 |
10:36 |
162 156-166 |
1717 |
180 176-182 |
3/9 |
3.25 |
38:23 |
3:02 |
12:08 |
157 145-169 |
1905 |
172 118-182 |
3/3 |
3.50 |
41:19 |
2:57 |
11:46 |
162 156-170 |
1907 |
180 178-184 |
7/4 |
3.75 |
44:04 |
2:45 |
10:59 |
165 160-168 |
1812 |
182 178-184 |
2/4 |
4.00 |
48:49 |
4:45 +1:59
|
18:58 |
154 107-176 |
2922 |
179 118-188 |
4/4 |
4.25 |
52:07 |
3:18 +25
|
13:12 |
160 152-164 |
2112 |
164 118-186 |
5/4 |
4.50 |
54:50 |
2:43 |
10:53 |
156 141-163 |
1697 |
179 128-186 |
3/4 |
4.75 |
57:41 |
2:51 +6
|
11:25 |
162 157-166 |
1850 |
182 178-188 |
6/5 |
5.00 |
1:00:04 |
2:23 |
9:30 |
161 158-166 |
1530 |
185 184-188 |
0/12 |
5.03 |
1:00:21 |
17 |
8:46 |
162 161-163 |
1419 |
186 184-188 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.5 |
179 |
4.9 |
53:58 |
11:05 |
Walk |
10.4 |
120 |
0.2 |
6:17 |
40:06 |
Pause |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:27 |
38.02% |
More |
800m |
5:06 |
10:16 |
38.69% |
More |
1km |
6:34 |
10:33 |
39.24% |
More |
Mile |
10:53 |
10:53 |
40.29% |
More |
5k |
36:24 |
11:43 |
42.08% |
More |
5 miles |
1:00:01 |
12:00 |
41.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:24 |
10:24 |
42.16 |
5km |
34:13 |
11:01 |
44.78 |
5M |
56:24 |
11:17 |
44.31 |
10km |
1:10:51 |
11:24 |
44.16 |
10M |
1:56:46 |
11:41 |
44.02 |
Half |
2:35:03 |
11:50 |
43.24 |
20M |
4:01:46 |
12:05 |
43.51 |
Mara |
5:21:01 |
12:15 |
43.31 |
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