Wed 20th May 2020 at 7:00am by AndyS
Run > General
-
Time
51:03
-
Miles
4.07
-
Min/mi
12:33
-
Pacing
67%
-
WAVA
39.37
-
Stride(cm)
81
-
Cals
510
-
Cadence
159
-
BPM
127
-
%MHR
79.5
-
B/mi
1595
-
Asc(m)
89
-
Surface
Road
Notes & Comments
C25k W5D3: R20, followed by some R/W intervals
Split Summary
===
1) 0.25m - 4:56(19:48/m) 88/97bpm 28cal 3.03/3.84mph
2) 0.62m - 6:45(10:52/m) 135/144bpm 83cal 5.52/6.39mph
3) 0.62m - 6:04(9:46/m) 141/147bpm 74cal 6.14/6.14mph
4) 0.62m - 5:51(9:24/m) 142/147bpm 69cal 6.38/6.1mph
5) 0.11m - 1:20(12:05/m) 139/141bpm 14cal 4.97/5.43mph
6) 0.19m - 4:01(20:58/m) 110/141bpm 24cal 2.86/6.3mph
7) 0.27m - 3:07(11:28/m) 129/139bpm 34cal 5.23/6.05mph
8) 0.62m - 8:09(13:07/m) 130/144bpm 87cal 4.57/6.49mph
9) 0.62m - 7:59(12:51/m) 135/145bpm 84cal 4.67/5.68mph
10) 0.14m - 2:49(20:29/m) 104/115bpm 13cal 2.93/4.03mph
4:56 6:45 6:04 5:51 1:20 4:01 3:07 8:09 7:59 2:49
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:44 |
2:44 |
21:50 |
89 82-95 |
1944 |
112 82-134 |
3/3 |
0.25 |
4:56 |
2:12 |
17:38 |
87 79-98 |
1534 |
119 98-140 |
2/2 |
0.38 |
6:25 |
1:29 |
11:49 |
119 99-128 |
1406 |
160 114-184 |
3/4 |
0.50 |
7:46 |
1:21 |
10:47 |
134 127-140 |
1446 |
183 178-188 |
3/0 |
0.63 |
9:04 |
1:19 |
10:30 |
141 140-142 |
1482 |
182 178-186 |
2/4 |
0.75 |
10:26 |
1:21 |
10:51 |
141 139-144 |
1530 |
183 180-188 |
1/3 |
0.88 |
11:44 |
1:18 |
10:26 |
142 139-143 |
1483 |
182 180-184 |
3/3 |
1.00 |
13:05 |
1:21 |
10:48 |
142 139-147 |
1534 |
182 178-186 |
7/6 |
1.13 |
14:19 |
1:14 |
9:50 |
141 138-146 |
1387 |
181 174-184 |
8/3 |
1.25 |
15:48 |
1:29 |
11:51 |
140 136-142 |
1660 |
180 168-184 |
1/1 |
1.38 |
16:30 |
42 |
5:37 |
142 140-143 |
797 |
182 180-184 |
2/5 |
1.50 |
17:52 |
1:22 |
10:54 |
143 140-144 |
1560 |
182 176-184 |
3/1 |
1.63 |
19:16 |
1:24 |
11:11 |
143 140-147 |
1598 |
182 176-184 |
2/2 |
1.75 |
20:21 |
1:06 |
8:45 |
144 141-146 |
1260 |
178 166-182 |
4/1 |
1.88 |
21:24 |
1:03 |
8:22 |
143 140-145 |
1195 |
180 178-182 |
4/6 |
2.00 |
22:14 |
50 |
6:41 |
141 139-142 |
942 |
179 178-182 |
0/0 |
2.13 |
23:41 |
1:27 |
11:38 |
139 136-142 |
1618 |
178 172-182 |
1/1 |
2.25 |
25:21 |
1:39 |
13:14 |
138 130-141 |
1826 |
165 90-182 |
2/1 |
2.38 |
28:09 |
2:48 |
22:28 |
108 98-130 |
2426 |
112 86-122 |
2/2 |
2.50 |
29:54 |
1:45 |
14:02 |
109 98-126 |
1530 |
152 112-188 |
2/2 |
2.63 |
31:23 |
1:28 |
11:47 |
135 126-139 |
1591 |
179 148-186 |
4/4 |
2.75 |
33:09 |
1:46 |
14:12 |
129 112-138 |
1831 |
146 108-182 |
3/5 |
2.88 |
34:35 |
1:25 |
11:23 |
130 115-140 |
1480 |
182 178-184 |
2/3 |
3.00 |
36:19 |
1:45 |
13:57 |
128 109-142 |
1786 |
149 112-192 |
2/2 |
3.13 |
37:39 |
1:20 |
10:38 |
132 117-142 |
1403 |
182 174-188 |
3/3 |
3.25 |
39:27 |
1:48 |
14:25 |
129 116-144 |
1860 |
147 108-182 |
3/3 |
3.38 |
40:57 |
1:30 |
12:02 |
138 126-143 |
1661 |
182 178-184 |
2/0 |
3.50 |
42:19 |
1:22 |
10:53 |
141 139-143 |
1536 |
182 180-184 |
1/2 |
3.63 |
43:48 |
1:29 |
11:53 |
139 135-145 |
1651 |
179 158-186 |
4/2 |
3.75 |
45:33 |
1:44 |
13:55 |
125 110-144 |
1740 |
145 112-186 |
1/4 |
3.88 |
47:02 |
1:29 |
11:53 |
136 124-144 |
1617 |
182 170-186 |
2/1 |
4.00 |
49:44 |
2:42 |
21:38 |
118 97-144 |
2553 |
115 84-180 |
2/3 |
4.07 |
51:03 |
1:19 |
19:21 |
101 97-108 |
1954 |
109 82-116 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.7 |
181 |
3.2 |
34:03 |
10:34 |
Walk |
33.1 |
114 |
0.8 |
16:53 |
19:56 |
Still |
0.2 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
42.02% |
More |
800m |
4:16 |
8:34 |
47.45% |
More |
1km |
5:51 |
9:24 |
45.06% |
More |
Mile |
10:40 |
10:40 |
41.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:37 |
10:37 |
42.08 |
5km |
37:44 |
12:09 |
40.32 |
5M |
1:04:16 |
12:51 |
38.62 |
10km |
1:21:57 |
13:11 |
37.85 |
10M |
2:19:34 |
13:57 |
36.77 |
Half |
3:08:47 |
14:25 |
35.71 |
20M |
5:03:04 |
15:09 |
35.25 |
Mara |
6:49:57 |
15:39 |
34.75 |
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