Thu 20th Feb 2020 at 6:00pm by Nicholls595
Run > Progressive
-
Time
40:34
-
Miles
3.34
-
Min/mi
12:09
-
Pacing
82%
-
WAVA
40.14
-
Stride(cm)
86
-
Cals
540
-
Cadence
154
-
BPM
138
-
%MHR
81
-
B/mi
1682
-
Asc(m)
64
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:53(13:53/m) 139/161bpm 195cal 4.32/6.3mph
2) 1m - 13:12(13:12/m) 132/142bpm 155cal 4.55/5.87mph
3) 1m - 11:03(11:03/m) 142/151bpm 152cal 5.43/5.93mph
4) 0.28m - 2:27(8:50/m) 153/159bpm 38cal 6.79/7.14mph
Didn't fancy it after gruelling day
Start slow and decided to wind it up mile by mile
Felt much better at end
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:16 |
2:16 |
18:09 |
122 101-149 |
2213 |
135 108-156 |
2/3 |
0.25 |
3:54 |
1:38 |
13:05 |
148 139-161 |
1937 |
159 154-162 |
2/3 |
0.38 |
5:28 |
1:34 |
12:31 |
149 146-151 |
1866 |
160 158-162 |
3/0 |
0.50 |
7:03 |
1:35 |
12:42 |
150 148-151 |
1905 |
160 158-162 |
4/0 |
0.63 |
8:56 |
1:52 |
14:58 |
135 123-149 |
2020 |
131 122-164 |
3/0 |
0.75 |
10:34 |
1:38 |
13:05 |
148 129-159 |
1937 |
160 156-164 |
6/1 |
0.88 |
11:58 |
1:24 |
11:13 |
150 133-158 |
1683 |
144 122-168 |
2/1 |
1.00 |
13:56 |
1:58 |
15:45 |
133 127-139 |
2094 |
141 122-166 |
3/5 |
1.13 |
15:32 |
1:36 |
12:50 |
126 124-129 |
1617 |
159 120-166 |
7/1 |
1.25 |
17:19 |
1:47 |
14:13 |
132 128-140 |
1877 |
156 122-166 |
3/1 |
1.38 |
19:09 |
1:50 |
14:43 |
127 121-136 |
1870 |
143 122-166 |
5/1 |
1.50 |
20:42 |
1:33 |
12:22 |
137 130-141 |
1694 |
169 166-172 |
7/0 |
1.63 |
22:34 |
1:52 |
14:54 |
131 120-141 |
1952 |
132 122-172 |
7/0 |
1.75 |
24:19 |
1:45 |
13:57 |
131 114-142 |
1827 |
149 122-168 |
1/9 |
1.88 |
25:43 |
1:24 |
11:16 |
129 126-133 |
1453 |
156 130-168 |
1/5 |
2.00 |
27:06 |
1:23 |
11:01 |
138 134-142 |
1520 |
164 160-168 |
3/0 |
2.13 |
28:32 |
1:27 |
11:33 |
146 143-148 |
1686 |
164 162-166 |
3/2 |
2.25 |
29:56 |
1:24 |
11:14 |
149 146-150 |
1674 |
165 164-168 |
2/2 |
2.38 |
31:17 |
1:21 |
10:47 |
145 143-146 |
1564 |
165 164-168 |
0/11 |
2.50 |
32:34 |
1:16 |
10:12 |
138 131-144 |
1407 |
164 160-166 |
1/8 |
2.63 |
34:00 |
1:27 |
11:33 |
140 136-144 |
1616 |
166 160-172 |
4/0 |
2.75 |
35:25 |
1:25 |
11:21 |
144 139-147 |
1633 |
162 160-166 |
0/13 |
2.88 |
36:47 |
1:22 |
10:52 |
137 137-138 |
1489 |
161 158-164 |
0/8 |
3.00 |
38:06 |
1:19 |
10:35 |
139 136-143 |
1471 |
169 164-172 |
1/6 |
3.13 |
39:14 |
1:08 |
9:05 |
149 143-153 |
1352 |
172 168-176 |
3/1 |
3.25 |
40:20 |
1:06 |
8:44 |
157 155-158 |
1372 |
175 170-178 |
1/3 |
3.28 |
40:35 |
15 |
9:30 |
158 158-158 |
1500 |
162 158-166 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.8 |
162 |
2.8 |
31:58 |
11:35 |
Walk |
21.2 |
123 |
0.5 |
8:37 |
16:39 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
38.82% |
More |
800m |
4:51 |
9:46 |
41.31% |
More |
1km |
6:13 |
10:01 |
41.96% |
More |
Mile |
10:22 |
10:22 |
42.77% |
More |
5k |
37:44 |
12:09 |
39.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:00 |
11:00 |
40.29 |
5km |
37:31 |
12:05 |
40.22 |
5M |
1:02:47 |
12:33 |
39.19 |
10km |
1:19:25 |
12:47 |
38.72 |
10M |
2:12:55 |
13:18 |
38.26 |
Half |
2:58:01 |
13:35 |
37.53 |
20M |
4:41:24 |
14:04 |
37.62 |
Mara |
6:16:54 |
14:23 |
37.45 |
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