Fri 6th Mar 2020 at 5:00am by ascoey
Run > Tempo
- v cold
-
Time
40:05
-
Miles
4.15
-
Min/mi
9:40
-
Pacing
89%
-
WAVA
47.91
-
Stride(cm)
99
-
Cals
660
-
Cadence
169
-
BPM
125
-
%MHR
73.8
-
B/mi
1204
-
Asc(m)
82
-
Hillscore
5
-
Surface
Road
Notes & Comments
Weird heart rate today. Perhaps the effect of a better night’s sleep.
2.5 miles of comfortably hard effort and a small number of sprints at the end.
Split Summary
===
1) 4.15m - 40:05(9:39/m) 125/151bpm 660cal 6.22/7.89mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:21 |
1:21 |
10:50 |
99 70-122 |
1073 |
162 158-164 |
3/1 |
0.25 |
2:41 |
1:20 |
10:40 |
109 97-116 |
1162 |
164 160-176 |
4/0 |
0.38 |
4:02 |
1:21 |
10:49 |
122 113-126 |
1319 |
166 162-172 |
3/1 |
0.50 |
5:18 |
1:16 |
10:06 |
112 98-129 |
1132 |
168 164-174 |
5/0 |
0.63 |
6:32 |
1:14 |
9:54 |
90 84-96 |
892 |
168 164-176 |
2/3 |
0.75 |
7:42 |
1:10 |
9:18 |
90 84-96 |
836 |
169 164-174 |
0/3 |
0.88 |
8:50 |
1:08 |
9:03 |
109 92-124 |
986 |
172 168-182 |
0/6 |
1.00 |
10:00 |
1:10 |
9:21 |
127 122-130 |
1188 |
170 166-176 |
2/1 |
1.13 |
11:13 |
1:13 |
9:44 |
127 125-129 |
1236 |
167 162-170 |
3/1 |
1.25 |
12:23 |
1:10 |
9:18 |
129 125-132 |
1199 |
167 162-180 |
1/2 |
1.38 |
13:36 |
1:13 |
9:46 |
122 117-125 |
1192 |
169 166-174 |
0/7 |
1.50 |
14:46 |
1:10 |
9:17 |
120 115-126 |
1115 |
168 162-180 |
1/4 |
1.63 |
15:54 |
1:09 |
9:08 |
128 127-130 |
1170 |
169 164-174 |
2/1 |
1.75 |
17:05 |
1:10 |
9:22 |
133 125-145 |
1247 |
170 166-178 |
2/2 |
1.88 |
18:14 |
1:10 |
9:19 |
129 126-131 |
1201 |
169 166-174 |
0/3 |
2.00 |
19:23 |
1:09 |
9:12 |
125 123-128 |
1151 |
168 164-170 |
0/4 |
2.13 |
20:31 |
1:07 |
8:59 |
125 121-129 |
1123 |
172 168-182 |
0/3 |
2.25 |
21:41 |
1:10 |
9:21 |
130 128-134 |
1215 |
171 168-176 |
4/1 |
2.38 |
22:57 |
1:16 |
10:05 |
128 123-130 |
1291 |
169 166-172 |
2/2 |
2.50 |
24:05 |
1:09 |
9:08 |
126 120-129 |
1151 |
170 162-180 |
0/5 |
2.63 |
25:14 |
1:08 |
9:07 |
129 127-130 |
1176 |
168 166-172 |
1/4 |
2.75 |
26:23 |
1:09 |
9:12 |
126 124-127 |
1160 |
170 166-176 |
0/8 |
2.88 |
27:33 |
1:10 |
9:22 |
124 121-126 |
1162 |
172 168-180 |
1/5 |
3.00 |
28:42 |
1:09 |
9:16 |
129 124-133 |
1195 |
172 168-182 |
3/0 |
3.13 |
29:54 |
1:12 |
9:36 |
133 127-138 |
1276 |
171 166-178 |
2/1 |
3.25 |
31:13 |
1:18 |
10:27 |
133 128-136 |
1389 |
168 162-174 |
3/1 |
3.38 |
32:32 |
1:19 |
10:33 |
131 120-143 |
1382 |
168 162-174 |
5/1 |
3.50 |
33:45 |
1:13 |
9:42 |
142 140-147 |
1378 |
173 168-178 |
8/0 |
3.63 |
35:19 |
1:35 +17
|
12:38 |
138 129-146 |
1743 |
168 118-178 |
5/0 |
3.75 |
36:50 |
1:31 +15
|
12:08 |
141 130-150 |
1710 |
166 122-176 |
5/0 |
3.88 |
38:02 |
1:12 |
9:34 |
140 135-147 |
1339 |
174 164-182 |
1/5 |
4.00 |
39:08 |
1:06 |
8:46 |
143 137-147 |
1254 |
177 162-188 |
5/1 |
4.13 |
40:21 |
1:13 |
9:46 |
144 140-148 |
1405 |
168 164-178 |
1/4 |
4.15 |
40:37 |
16 |
9:35 |
149 149-149 |
1428 |
162 162-162 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
169 |
4.1 |
39:59 |
9:43 |
Walk |
0.9 |
120 |
0 |
21 |
49:59 |
Pause |
0.7 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:53 |
36.65% |
More |
800m |
4:34 |
9:11 |
41.39% |
More |
1km |
5:42 |
9:11 |
43.15% |
More |
Mile |
9:16 |
9:16 |
45.25% |
More |
5k |
29:30 |
9:30 |
48.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
49.64 |
5km |
29:12 |
9:24 |
48.86 |
5M |
49:09 |
9:50 |
47.23 |
10km |
1:02:20 |
10:02 |
46.49 |
10M |
1:44:54 |
10:29 |
45.64 |
Half |
2:20:56 |
10:45 |
44.58 |
20M |
3:43:53 |
11:12 |
44.47 |
Mara |
5:00:48 |
11:29 |
44.14 |
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