Sun 29th Mar 2020 at 9:00am by snogard
Run > Easy
-
Time
59:36
-
Miles
5.05
-
Min/mi
11:48
-
Pacing
88%
-
WAVA
51.35
-
Stride(cm)
86
-
Cals
437
-
Cadence
159
-
BPM
124
-
%MHR
65.8
-
B/mi
1468
-
Asc(m)
69
-
Hillscore
2
-
Surface
Road
Notes & Comments
4 comments
Running to HR, idea was to remain below 132bpm. Almost perfect. The first 50mins were the session, the final ten were me trying to get home and jogging at a more comfortable pace.
Split Summary
===
1) 0.4m - 5:00(12:21/m) 112/119bpm 35cal 4.86/5.13mph
2) 3.45m - 40:00(11:35/m) 126/135bpm 310cal 5.18/6.18mph
3) 0.36m - 5:00(14:02/m) 117/131bpm 24cal 4.27/6.3mph
4) 0.84m - 9:36(11:28/m) 130/135bpm 68cal 5.23/5.51mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:06 |
3:06 |
12:22 |
108 83-116 |
1336 |
161 122-170 |
2/3 |
0.50 |
6:00 |
2:55 |
11:38 |
118 113-123 |
1373 |
164 162-168 |
2/2 |
0.75 |
8:31 |
2:31 |
10:05 |
120 115-127 |
1210 |
166 164-172 |
1/14 |
1.00 |
12:04 |
3:33 |
14:12 |
125 116-134 |
1775 |
151 122-166 |
15/0 |
1.25 |
14:46 |
2:42 |
10:48 |
127 120-133 |
1371 |
164 160-166 |
9/4 |
1.50 |
17:42 |
2:56 |
11:43 |
124 119-134 |
1454 |
163 156-166 |
4/5 |
1.75 |
20:43 |
3:01 |
12:03 |
124 115-128 |
1494 |
154 122-166 |
6/4 |
2.00 |
23:26 |
2:43 |
10:52 |
127 123-130 |
1379 |
163 160-166 |
3/3 |
2.25 |
26:16 |
2:50 |
11:21 |
126 121-132 |
1430 |
158 122-166 |
3/6 |
2.50 |
29:06 |
2:50 |
11:21 |
130 128-132 |
1474 |
163 160-166 |
3/0 |
2.75 |
31:48 |
2:42 |
10:48 |
127 126-130 |
1373 |
164 162-168 |
1/8 |
3.00 |
34:30 |
2:42 |
10:48 |
128 125-132 |
1382 |
163 160-166 |
0/4 |
3.25 |
37:41 |
3:11 |
12:44 |
125 115-133 |
1591 |
153 122-164 |
6/0 |
3.50 |
40:58 |
3:17 |
13:07 |
126 115-133 |
1653 |
150 122-164 |
2/0 |
3.75 |
43:48 |
2:51 |
11:22 |
129 122-132 |
1467 |
160 158-164 |
2/1 |
4.00 |
47:04 |
3:15 |
13:01 |
123 112-130 |
1602 |
151 122-166 |
2/5 |
4.25 |
50:26 |
3:23 |
13:30 |
118 109-130 |
1594 |
152 122-168 |
3/2 |
4.50 |
53:19 |
2:52 |
11:29 |
131 127-134 |
1505 |
162 158-166 |
3/1 |
4.75 |
56:11 |
2:52 |
11:28 |
130 126-133 |
1491 |
160 158-166 |
1/2 |
5.00 |
58:59 |
2:49 |
11:14 |
130 125-135 |
1461 |
160 158-162 |
2/2 |
5.05 |
59:36 |
37 |
12:09 |
132 130-133 |
1604 |
160 158-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.9 |
162 |
4.7 |
54:11 |
11:27 |
Walk |
9.1 |
125 |
0.3 |
5:25 |
17:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:57 |
43.00% |
More |
800m |
5:21 |
10:46 |
45.41% |
More |
1km |
6:45 |
10:52 |
46.70% |
More |
Mile |
11:03 |
11:03 |
47.88% |
More |
5k |
35:40 |
11:29 |
51.86% |
More |
5 miles |
58:54 |
11:47 |
51.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:02 |
10:02 |
52.76 |
5km |
34:56 |
11:15 |
52.94 |
5M |
58:57 |
11:47 |
51.36 |
10km |
1:14:52 |
12:03 |
50.71 |
10M |
2:06:22 |
12:38 |
49.67 |
Half |
2:50:04 |
12:59 |
48.30 |
20M |
4:30:52 |
13:33 |
47.94 |
Mara |
6:04:33 |
13:55 |
47.32 |
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