Thu 14th May 2020 at 12:00pm by Dickie York
Run > Warm Down
-
Time
30:22
-
Miles
3.63
-
Min/mi
8:22
-
Pacing
90%
-
WAVA
56.49
-
Stride(cm)
114
-
Cals
297
-
Cadence
169
-
BPM
125
-
%MHR
73.2
-
B/mi
1048
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:56(7:56/m) 134/144bpm 72cal 86/89rpm 7.57/9.35mph
2) 1m - 8:16(8:16/m) 127/132bpm 92cal 85/87rpm 7.27/8.19mph
3) 1m - 8:43(8:43/m) 121/130bpm 84cal 83/85rpm 6.89/7.2mph
4) 0.63m - 5:28(8:41/m) 123/128bpm 49cal 83/84rpm 6.9/7.25mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
57 |
57 |
7:38 |
110 93-143 |
839 |
176 172-178 |
0.25 |
1:58 |
1:00 |
8:02 |
137 94-150 |
1102 |
176 176-178 |
0.38 |
2:57 |
59 |
7:52 |
134 120-150 |
1055 |
173 154-176 |
0.50 |
3:58 |
1:01 |
8:09 |
134 117-150 |
1092 |
172 172-174 |
0.63 |
4:54 |
56 |
7:28 |
134 121-150 |
1000 |
174 172-174 |
0.75 |
5:47 |
54 |
7:08 |
129 120-142 |
921 |
173 172-174 |
0.88 |
6:47 |
1:00 |
8:00 |
132 103-150 |
1055 |
172 170-172 |
1.00 |
7:56 |
1:09 |
9:09 |
137 127-150 |
1253 |
171 168-172 |
1.13 |
8:59 |
1:03 |
8:24 |
128 111-150 |
1074 |
171 166-172 |
1.25 |
9:54 |
55 |
7:19 |
130 115-150 |
952 |
171 168-172 |
1.38 |
10:49 |
55 |
7:23 |
130 122-138 |
959 |
173 172-174 |
1.50 |
11:49 |
1:00 |
7:58 |
128 113-136 |
1020 |
173 172-174 |
1.63 |
12:49 |
1:00 |
8:03 |
127 116-134 |
1022 |
173 172-174 |
1.75 |
13:52 |
1:03 |
8:25 |
127 118-145 |
1070 |
169 166-172 |
1.88 |
15:00 |
1:08 |
9:03 |
124 96-150 |
1123 |
168 166-168 |
2.00 |
16:12 |
1:12 |
9:33 |
122 106-126 |
1165 |
167 162-168 |
2.13 |
17:19 |
1:08 |
9:00 |
125 106-142 |
1125 |
168 164-170 |
2.25 |
18:25 |
1:06 |
8:49 |
122 102-144 |
1075 |
167 152-170 |
2.38 |
19:31 |
1:06 |
8:46 |
122 93-150 |
1070 |
168 168-170 |
2.50 |
20:39 |
1:08 |
9:04 |
119 93-143 |
1078 |
168 164-170 |
2.63 |
21:40 |
1:00 |
8:04 |
119 93-150 |
959 |
166 166-166 |
2.75 |
22:45 |
1:05 |
8:40 |
120 93-150 |
1040 |
166 166-166 |
2.88 |
23:51 |
1:07 |
8:54 |
120 93-150 |
1067 |
164 146-166 |
3.00 |
24:54 |
1:03 |
8:22 |
117 93-150 |
979 |
165 162-166 |
3.13 |
26:00 |
1:06 |
8:45 |
121 96-146 |
1059 |
165 162-168 |
3.25 |
27:07 |
1:07 |
8:56 |
124 121-127 |
1109 |
166 166-168 |
3.38 |
28:14 |
1:07 |
8:54 |
123 119-131 |
1094 |
167 166-168 |
3.50 |
29:15 |
1:01 |
8:11 |
121 119-123 |
990 |
165 162-166 |
3.63 |
30:19 |
1:04 |
8:35 |
121 111-125 |
1039 |
165 164-166 |
3.63 |
30:22 |
3 |
17:25 |
120 119-120 |
2091 |
162 162-162 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
169 |
3.6 |
30:02 |
8:20 |
Walk |
1.0 |
153 |
0 |
18 |
13:04 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
47.41% |
More |
800m |
3:44 |
7:30 |
51.99% |
More |
1km |
4:46 |
7:40 |
53.05% |
More |
Mile |
7:46 |
7:46 |
55.30% |
More |
5k |
25:46 |
8:18 |
56.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:19 |
7:19 |
58.67 |
5km |
25:35 |
8:14 |
57.10 |
5M |
43:14 |
8:39 |
55.03 |
10km |
54:57 |
8:51 |
54.07 |
10M |
1:32:53 |
9:17 |
52.87 |
Half |
2:05:08 |
9:33 |
51.53 |
20M |
3:19:34 |
9:59 |
51.20 |
Mara |
4:28:50 |
10:16 |
50.68 |
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