Mon 30th Mar 2020 at 5:00pm by LindsD
Run > General
-
Time
47:07
-
Miles
4.35
-
Min/mi
10:50
-
Pacing
92%
-
WAVA
49.44
-
Stride(cm)
84
-
Cals
430
-
Cadence
177
-
BPM
148
-
%MHR
86.5
-
B/mi
1602
-
Asc(m)
85
-
Hillscore
5
-
Surface
Road
Notes & Comments
4 comments
with OH
Struggled a bit with this, especially the last mile, but rest tomorrow.
Split Summary
===
1) 1m - 10:53(10:53/m) 141/157bpm 95cal 5.52/6.2mph
2) 1m - 10:41(10:41/m) 151/160bpm 100cal 5.61/6.43mph
3) 1m - 10:24(10:24/m) 152/163bpm 97cal 5.77/6.03mph
4) 1m - 11:22(11:22/m) 152/161bpm 104cal 5.28/5.74mph
5) 0.35m - 3:48(10:54/m) 153/160bpm 34cal 5.5/5.59mph
10:53 10:41 10:24 11:22 3:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:55 |
110 74-142 |
1311 |
170 104-178 |
0/4 |
0.25 |
2:54 |
1:24 |
11:15 |
140 134-146 |
1576 |
175 170-178 |
3/2 |
0.38 |
4:23 |
1:29 |
11:54 |
140 132-147 |
1665 |
174 170-176 |
8/0 |
0.50 |
5:41 |
1:18 |
10:26 |
139 133-145 |
1451 |
177 174-180 |
1/5 |
0.63 |
7:02 |
1:20 |
10:43 |
142 136-149 |
1521 |
179 176-180 |
0/4 |
0.75 |
8:17 |
1:15 |
10:03 |
147 143-152 |
1478 |
179 174-184 |
0/4 |
0.88 |
9:32 |
1:15 |
10:01 |
150 147-157 |
1503 |
177 174-182 |
1/2 |
1.00 |
10:52 |
1:20 |
10:37 |
153 150-156 |
1624 |
178 174-180 |
1/3 |
1.13 |
12:08 |
1:16 |
10:08 |
154 148-159 |
1559 |
180 174-184 |
0/4 |
1.25 |
13:24 |
1:16 |
10:07 |
153 145-160 |
1547 |
180 178-184 |
0/4 |
1.38 |
14:40 |
1:17 |
10:15 |
152 146-159 |
1558 |
180 178-180 |
0/3 |
1.50 |
15:56 |
1:15 |
10:01 |
154 149-157 |
1542 |
180 176-182 |
1/4 |
1.63 |
17:36 |
1:40 |
13:23 |
150 140-156 |
2006 |
157 114-176 |
12/0 |
1.75 |
18:59 |
1:23 |
11:04 |
143 137-155 |
1584 |
177 174-182 |
2/3 |
1.88 |
20:18 |
1:19 |
10:35 |
146 140-152 |
1546 |
180 174-182 |
1/3 |
2.00 |
21:34 |
1:16 |
10:05 |
156 154-159 |
1573 |
180 178-184 |
1/3 |
2.13 |
22:52 |
1:18 |
10:26 |
158 155-161 |
1649 |
178 176-180 |
2/1 |
2.25 |
24:14 |
1:22 |
10:55 |
156 149-163 |
1702 |
179 176-182 |
2/1 |
2.38 |
25:32 |
1:18 |
10:21 |
150 142-157 |
1553 |
180 178-182 |
3/1 |
2.50 |
26:49 |
1:17 |
10:15 |
154 144-159 |
1579 |
179 176-180 |
1/3 |
2.63 |
28:05 |
1:17 |
10:14 |
151 144-160 |
1544 |
180 178-182 |
4/7 |
2.75 |
29:22 |
1:16 |
10:11 |
147 140-153 |
1497 |
179 176-180 |
1/3 |
2.88 |
30:39 |
1:17 |
10:15 |
151 146-154 |
1549 |
180 180-182 |
1/4 |
3.00 |
31:58 |
1:19 |
10:34 |
148 144-152 |
1564 |
180 176-182 |
2/1 |
3.13 |
33:19 |
1:21 |
10:51 |
154 148-157 |
1670 |
178 174-180 |
3/0 |
3.25 |
34:43 |
1:24 |
11:08 |
152 145-157 |
1693 |
177 176-178 |
3/1 |
3.38 |
36:06 |
1:24 |
11:09 |
153 151-155 |
1705 |
178 176-180 |
3/0 |
3.50 |
37:33 |
1:26 |
11:30 |
147 144-150 |
1691 |
177 176-178 |
3/1 |
3.63 |
38:59 |
1:26 |
11:29 |
148 143-153 |
1699 |
176 174-178 |
3/0 |
3.75 |
40:27 |
1:28 |
11:43 |
152 145-161 |
1781 |
178 174-180 |
4/1 |
3.88 |
41:52 |
1:25 |
11:23 |
156 146-161 |
1775 |
177 174-180 |
4/1 |
4.00 |
43:20 |
1:28 |
11:44 |
151 144-155 |
1771 |
175 172-178 |
6/1 |
4.13 |
44:42 |
1:22 |
10:54 |
151 148-153 |
1646 |
180 178-184 |
0/4 |
4.25 |
46:02 |
1:21 |
10:46 |
153 149-159 |
1647 |
179 176-184 |
1/2 |
4.35 |
47:07 |
1:05 |
11:03 |
154 152-156 |
1702 |
176 174-178 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:49 |
39.74% |
More |
800m |
4:57 |
9:58 |
42.73% |
More |
1km |
6:17 |
10:07 |
43.94% |
More |
Mile |
10:15 |
10:15 |
46.07% |
More |
5k |
32:55 |
10:36 |
50.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
47.58 |
5km |
32:59 |
10:37 |
49.98 |
5M |
54:37 |
10:55 |
49.26 |
10km |
1:08:46 |
11:04 |
48.98 |
10M |
1:53:52 |
11:23 |
48.73 |
Half |
2:31:36 |
11:34 |
47.81 |
20M |
3:57:24 |
11:52 |
48.03 |
Mara |
5:16:04 |
12:04 |
47.77 |
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Good work xx
Nice
Good work x
Well done, Linds x