Tue 10th Mar 2020 at 5:00pm by danhawkrigg
Run > General
-
Time
30:30
-
Miles
4.11
-
Min/mi
7:25
-
Pacing
87%
-
Stride(cm)
120
-
Cals
477
-
Cadence
180
-
BPM
155
-
%MHR
90.9
-
B/mi
1153
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:37(7:37/m) 142/150bpm 110cal 7.88/9.27mph
2) 1m - 7:35(7:35/m) 159/176bpm 122cal 7.91/8.58mph
3) 1m - 7:28(7:28/m) 159/176bpm 119cal 8.04/8.81mph
4) 1m - 7:03(7:03/m) 161/177bpm 114cal 8.51/9.89mph
5) 0.11m - 47(6:53/m) 154/156bpm 12cal 8.72/9.98mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:04 |
1:04 +5
|
8:33 |
128 88-146 |
1093 |
179 170-184 |
0.25 |
2:01 |
57 |
7:34 |
142 140-146 |
1074 |
175 170-178 |
0.38 |
2:58 |
58 |
7:41 |
143 141-144 |
1100 |
176 174-180 |
0.50 |
3:53 |
55 |
7:20 |
140 135-144 |
1026 |
178 174-182 |
0.63 |
4:53 |
59 |
7:55 |
147 144-148 |
1165 |
179 176-180 |
0.75 |
5:47 |
54 |
7:15 |
145 139-150 |
1052 |
174 168-178 |
0.88 |
6:46 |
58 |
7:48 |
140 136-144 |
1092 |
180 174-184 |
1.00 |
7:42 |
56 |
7:27 |
148 144-150 |
1102 |
181 178-184 |
1.13 |
8:41 |
59 |
7:56 |
152 149-156 |
1205 |
182 180-184 |
1.25 |
9:35 |
54 |
7:10 |
157 156-159 |
1126 |
182 180-184 |
1.38 |
10:39 |
1:04 +4
|
8:31 |
154 151-158 |
1311 |
182 178-190 |
1.50 |
11:33 |
54 |
7:16 |
155 153-157 |
1126 |
183 180-186 |
1.63 |
12:31 |
57 |
7:38 |
155 153-157 |
1184 |
181 178-182 |
1.75 |
13:25 |
54 |
7:12 |
157 153-163 |
1131 |
183 180-188 |
1.88 |
14:27 |
1:02 |
8:18 |
169 164-173 |
1402 |
186 178-194 |
2.00 |
15:20 |
53 |
7:05 |
172 168-176 |
1219 |
174 168-180 |
2.13 |
16:11 |
52 |
6:52 |
152 141-176 |
1044 |
177 172-180 |
2.25 |
17:03 |
52 |
6:53 |
150 145-156 |
1033 |
182 180-186 |
2.38 |
18:00 |
57 |
7:34 |
163 156-172 |
1234 |
185 182-190 |
2.50 |
19:04 |
1:04 |
8:31 |
172 167-174 |
1466 |
179 166-186 |
2.63 |
19:57 |
53 |
7:02 |
164 143-174 |
1153 |
174 166-182 |
2.75 |
20:49 |
52 |
6:59 |
143 142-147 |
999 |
179 176-184 |
2.88 |
21:43 |
54 |
7:16 |
156 147-164 |
1132 |
184 182-186 |
3.00 |
22:48 |
1:05 |
8:36 |
171 164-175 |
1471 |
184 166-192 |
3.13 |
23:45 |
57 |
7:39 |
167 157-176 |
1278 |
179 172-186 |
3.25 |
24:45 |
1:00 |
8:00 |
161 159-163 |
1288 |
182 174-190 |
3.38 |
25:39 |
53 |
7:06 |
166 158-168 |
1179 |
183 182-184 |
3.50 |
26:53 |
1:15 +19
|
9:59 |
162 151-168 |
1617 |
179 174-190 |
3.63 |
27:45 |
51 |
6:49 |
154 148-158 |
1050 |
183 180-192 |
3.75 |
28:34 |
49 |
6:34 |
160 158-163 |
1051 |
182 176-188 |
3.88 |
29:23 |
49 |
6:32 |
162 158-164 |
1058 |
177 174-182 |
4.00 |
30:10 |
47 |
6:16 |
156 155-158 |
976 |
182 178-190 |
4.11 |
30:57 |
47 |
6:55 |
155 152-156 |
1071 |
182 178-186 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:10 |
0.00% |
More |
800m |
3:12 |
6:27 |
0.00% |
More |
1km |
4:05 |
6:35 |
0.00% |
More |
Mile |
7:16 |
7:16 |
0.00% |
More |
5k |
23:10 |
7:28 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
6:49 |
6:49 |
5km |
22:40 |
7:18 |
5M |
37:33 |
7:31 |
10km |
47:16 |
7:36 |
10M |
1:18:17 |
7:50 |
Half |
1:44:13 |
7:57 |
20M |
2:43:12 |
8:10 |
Mara |
3:37:17 |
8:18 |
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