Fri 27th Mar 2020 at 5:00am by ascoey
Run > General
-
Time
42:21
-
Miles
4.52
-
Min/mi
9:22
-
Pacing
77%
-
WAVA
49.52
-
Stride(cm)
103
-
Cals
738
-
Cadence
167
-
BPM
124
-
%MHR
73.2
-
B/mi
1159
-
Asc(m)
74
-
Hillscore
2
-
Surface
Road
Notes & Comments
Quicker pace is getting easier. Not easy yet but definitely easier. It's good to have a few miles at around 9 min miles almost without realising.
Split Summary
===
1) 4.52m - 42:21(9:22/m) 125/144bpm 738cal 6.41/8.56mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:18 |
1:18 |
10:25 |
89 46-112 |
927 |
158 120-166 |
3/1 |
0.25 |
2:38 |
1:19 |
10:36 |
115 112-118 |
1219 |
161 158-162 |
4/0 |
0.38 |
4:28 |
1:51 +38
|
14:46 |
100 72-114 |
1476 |
165 162-172 |
1/2 |
0.50 |
5:44 |
1:15 |
10:02 |
116 113-119 |
1163 |
164 158-168 |
2/2 |
0.63 |
7:00 |
1:16 |
10:09 |
123 119-125 |
1247 |
164 162-170 |
7/0 |
0.75 |
8:15 |
1:16 |
10:04 |
124 120-128 |
1249 |
164 160-168 |
4/1 |
0.88 |
9:29 |
1:14 |
9:48 |
125 122-127 |
1225 |
165 162-170 |
3/0 |
1.00 |
10:40 |
1:11 |
9:27 |
124 122-126 |
1173 |
165 162-170 |
1/1 |
1.13 |
11:53 |
1:13 |
9:47 |
126 124-127 |
1233 |
165 162-168 |
4/0 |
1.25 |
13:03 |
1:10 |
9:18 |
127 125-128 |
1181 |
167 162-174 |
1/1 |
1.38 |
14:14 |
1:11 |
9:28 |
124 121-126 |
1173 |
166 162-172 |
0/2 |
1.50 |
15:22 |
1:08 |
9:08 |
122 121-125 |
1114 |
167 164-174 |
2/1 |
1.63 |
16:34 |
1:12 |
9:39 |
125 123-126 |
1206 |
166 164-174 |
1/2 |
1.75 |
18:36 |
2:02 +48
|
16:13 |
124 91-128 |
2010 |
164 162-166 |
2/0 |
1.88 |
19:42 |
1:06 |
8:49 |
112 95-123 |
987 |
169 164-176 |
3/2 |
2.00 |
20:50 |
1:08 |
9:05 |
127 125-129 |
1154 |
167 162-174 |
1/2 |
2.13 |
21:57 |
1:07 |
8:56 |
127 125-129 |
1134 |
167 166-170 |
0/2 |
2.25 |
23:03 |
1:06 |
8:47 |
128 126-129 |
1125 |
170 164-180 |
2/2 |
2.38 |
24:13 |
1:10 |
9:22 |
131 129-133 |
1227 |
169 166-176 |
4/1 |
2.50 |
25:24 |
1:10 |
9:22 |
131 130-132 |
1227 |
168 164-174 |
2/1 |
2.63 |
26:33 |
1:09 |
9:13 |
129 128-129 |
1190 |
169 166-178 |
0/4 |
2.75 |
27:43 |
1:10 |
9:21 |
129 128-131 |
1205 |
170 166-174 |
1/1 |
2.88 |
28:48 |
1:05 |
8:43 |
130 129-131 |
1133 |
169 164-172 |
1/2 |
3.00 |
30:24 |
1:35 +28
|
12:42 |
123 110-130 |
1563 |
170 166-176 |
0/2 |
3.13 |
31:28 |
1:05 |
8:39 |
123 115-127 |
1063 |
170 166-178 |
0/7 |
3.25 |
32:36 |
1:08 |
9:01 |
127 125-131 |
1145 |
170 166-174 |
2/3 |
3.38 |
33:44 |
1:08 |
9:06 |
132 131-133 |
1200 |
168 166-176 |
2/1 |
3.50 |
34:50 |
1:06 |
8:46 |
131 128-135 |
1148 |
169 162-174 |
0/4 |
3.63 |
36:00 |
1:10 |
9:21 |
129 128-129 |
1207 |
168 164-172 |
0/3 |
3.75 |
37:08 |
1:08 |
9:04 |
129 129-130 |
1170 |
170 166-176 |
1/4 |
3.88 |
38:18 |
1:10 |
9:17 |
134 130-137 |
1243 |
170 166-178 |
4/1 |
4.00 |
39:28 |
1:10 |
9:20 |
137 134-141 |
1278 |
170 168-174 |
3/2 |
4.13 |
40:40 |
1:13 |
9:41 |
140 139-143 |
1355 |
168 162-174 |
4/0 |
4.25 |
41:49 |
1:09 |
9:14 |
140 137-143 |
1292 |
169 164-170 |
3/1 |
4.38 |
43:40 |
1:51 +46
|
14:47 |
125 106-140 |
1848 |
167 122-174 |
2/2 |
4.50 |
44:46 |
1:06 |
8:49 |
129 125-132 |
1137 |
173 168-182 |
0/6 |
4.52 |
45:00 |
14 |
10:02 |
132 131-132 |
1324 |
173 166-180 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.9 |
167 |
4.5 |
42:10 |
9:46 |
Walk |
2.0 |
121 |
0 |
55 |
1:59:13 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
4.1 |
- |
- |
1:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:41 |
37.47% |
More |
800m |
4:22 |
8:48 |
43.17% |
More |
1km |
5:33 |
8:55 |
44.43% |
More |
Mile |
9:01 |
9:01 |
46.53% |
More |
5k |
29:05 |
9:22 |
49.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:08 |
8:08 |
51.57 |
5km |
28:06 |
9:03 |
50.78 |
5M |
47:18 |
9:28 |
49.07 |
10km |
59:59 |
9:39 |
48.31 |
10M |
1:40:56 |
10:06 |
47.43 |
Half |
2:15:37 |
10:21 |
46.33 |
20M |
3:35:26 |
10:46 |
46.22 |
Mara |
4:49:28 |
11:03 |
45.86 |
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