Thu 2nd Apr 2020 at 8:00am by RFJ
Run > General
-
Time
33:39
-
Miles
3.37
-
Min/mi
9:59
-
Pacing
88%
-
WAVA
47.58
-
Stride(cm)
94
-
Cadence
172
-
BPM
137
-
%MHR
80.1
-
B/mi
1367
-
Asc(m)
22
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:59(10:00/m) 131/138bpm 86/89rpm 6/6.9mph
2) 1m - 10:42(10:43/m) 133/138bpm 85/89rpm 5.6/6.77mph
3) 1m - 9:28(9:29/m) 143/163bpm 87/98rpm 6.33/11.06mph
morning run with Kathy - plus 5 x 100m intervals
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:19 |
1:19 |
10:30 |
116 90-131 |
1217 |
171 90-178 |
0/0 |
0.25 |
2:38 |
1:20 |
10:38 |
134 131-138 |
1425 |
172 170-178 |
3/0 |
0.38 |
3:51 |
1:13 |
9:40 |
132 128-135 |
1276 |
173 170-178 |
1/4 |
0.50 |
5:02 |
1:11 |
9:31 |
133 131-135 |
1265 |
171 170-172 |
1/2 |
0.63 |
6:11 |
1:09 |
9:10 |
136 134-137 |
1246 |
172 170-172 |
0/1 |
0.75 |
7:32 |
1:21 |
10:48 |
135 130-137 |
1459 |
170 164-176 |
1/0 |
0.88 |
8:46 |
1:14 |
9:51 |
133 131-134 |
1311 |
171 170-172 |
1/0 |
1.00 |
10:01 |
1:15 |
10:01 |
133 131-135 |
1332 |
171 170-172 |
0/1 |
1.13 |
11:23 |
1:22 |
10:55 |
135 132-138 |
1474 |
171 170-172 |
0/2 |
1.25 |
12:51 |
1:28 |
11:41 |
133 130-137 |
1553 |
169 164-172 |
1/0 |
1.38 |
14:11 |
1:20 |
10:39 |
134 133-135 |
1428 |
170 170-172 |
0/0 |
1.50 |
15:29 |
1:18 |
10:24 |
131 129-134 |
1363 |
169 164-172 |
1/0 |
1.63 |
16:45 |
1:16 |
10:11 |
133 130-134 |
1355 |
170 170-172 |
0/1 |
1.75 |
18:03 |
1:18 |
10:26 |
132 128-135 |
1376 |
170 170-172 |
1/0 |
1.88 |
19:34 |
1:31 |
12:05 |
129 123-135 |
1558 |
171 62-178 |
1/0 |
2.00 |
20:55 |
1:21 |
10:49 |
135 131-138 |
1461 |
171 164-178 |
0/2 |
2.13 |
22:11 |
1:16 |
10:05 |
136 135-137 |
1371 |
171 170-172 |
2/0 |
2.25 |
23:22 |
1:12 |
9:34 |
136 135-137 |
1300 |
173 170-178 |
1/1 |
2.38 |
24:38 |
1:15 |
10:03 |
136 134-137 |
1366 |
172 170-178 |
1/0 |
2.50 |
25:49 |
1:12 |
9:34 |
138 136-139 |
1321 |
172 170-178 |
1/0 |
2.63 |
26:59 |
1:10 |
9:19 |
146 139-155 |
1360 |
178 164-194 |
1/1 |
2.75 |
28:10 |
1:10 |
9:24 |
149 140-157 |
1400 |
178 170-192 |
1/1 |
2.88 |
29:11 |
1:01 |
8:11 |
151 145-157 |
1235 |
179 166-196 |
1/1 |
3.00 |
30:23 |
1:12 |
9:33 |
152 140-163 |
1452 |
176 164-194 |
1/1 |
3.13 |
31:33 |
1:10 |
9:22 |
155 147-168 |
1451 |
174 160-196 |
1/0 |
3.25 |
32:42 |
1:09 |
9:13 |
156 146-166 |
1438 |
175 170-190 |
1/0 |
3.37 |
34:17 |
1:35 |
13:04 |
142 138-146 |
1855 |
172 170-176 |
0/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
172 |
3.4 |
34:10 |
10:08 |
Walk |
0.1 |
76 |
0 |
2 |
19:53 |
Still |
0.2 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:26 |
39.67% |
More |
800m |
4:19 |
8:40 |
45.33% |
More |
1km |
5:30 |
8:51 |
46.32% |
More |
Mile |
9:13 |
9:13 |
46.98% |
More |
5k |
31:04 |
10:00 |
47.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:17 |
9:17 |
46.61 |
5km |
30:52 |
9:56 |
47.71 |
5M |
51:07 |
10:13 |
46.93 |
10km |
1:04:22 |
10:22 |
46.55 |
10M |
1:46:35 |
10:40 |
46.48 |
Half |
2:21:54 |
10:50 |
45.84 |
20M |
3:42:13 |
11:07 |
46.38 |
Mara |
4:55:52 |
11:18 |
46.45 |
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