Thu 11th Jun 2020 at 5:00pm by Autumnleaves
Run > Recovery Run
-
Time
35:41
-
Miles
3.63
-
Min/mi
9:50
-
Pacing
89.5%
-
WAVA
56.01
-
Stride(cm)
95
-
Cals
325
-
Cadence
173
-
BPM
137
-
%MHR
74.3
-
B/mi
1351
-
Asc(m)
58
-
Hillscore
2
-
Surface
Road
Notes & Comments
6 comments
30 minutes in Z2, plus cool down. Bloody loved this! Rain, breeze, no people!! Felt strong and comfortable
Split Summary
===
1) 1m - 9:55(9:55/m) 134/144bpm 89cal 6.05/6.62mph
2) 1m - 9:31(9:31/m) 141/143bpm 91cal 6.31/6.66mph
3) 1m - 9:46(9:46/m) 141/146bpm 89cal 6.15/6.49mph
4) 0.09m - 48(9:25/m) 143/144bpm 7cal 6.37/6.41mph
5) 0.54m - 5:41(10:26/m) 140/143bpm 49cal 5.75/6.39mph
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 |
10:29 |
111 91-131 |
1164 |
176 174-180 |
3/1 |
0.25 |
2:35 |
1:16 |
10:10 |
133 131-135 |
1352 |
174 172-176 |
3/0 |
0.38 |
3:46 |
1:11 |
9:28 |
134 133-136 |
1268 |
175 174-176 |
1/3 |
0.50 |
4:56 |
1:11 |
9:25 |
134 132-135 |
1262 |
175 172-178 |
1/2 |
0.63 |
6:09 |
1:13 |
9:41 |
135 132-138 |
1307 |
175 172-178 |
3/4 |
0.75 |
7:27 |
1:18 |
10:21 |
140 137-143 |
1449 |
175 172-176 |
7/2 |
0.88 |
8:49 |
1:23 |
11:02 |
143 142-143 |
1577 |
175 174-178 |
2/1 |
1.00 |
9:55 |
1:05 |
8:42 |
142 142-143 |
1236 |
174 172-176 |
3/1 |
1.13 |
11:10 |
1:15 |
10:04 |
141 139-142 |
1418 |
173 172-174 |
2/1 |
1.25 |
12:20 |
1:10 |
9:18 |
141 140-142 |
1312 |
174 172-178 |
1/3 |
1.38 |
13:28 |
1:08 |
9:07 |
141 141-142 |
1286 |
173 172-174 |
0/4 |
1.50 |
14:35 |
1:06 |
8:51 |
141 140-143 |
1248 |
173 172-176 |
0/2 |
1.63 |
15:48 |
1:13 |
9:44 |
141 139-143 |
1373 |
173 170-174 |
2/1 |
1.75 |
17:00 |
1:12 |
9:35 |
140 137-142 |
1342 |
173 172-174 |
2/1 |
1.88 |
18:11 |
1:11 |
9:30 |
141 140-143 |
1339 |
173 172-176 |
1/1 |
2.00 |
19:26 |
1:15 |
9:58 |
141 140-143 |
1406 |
173 172-174 |
1/1 |
2.13 |
20:46 |
1:21 |
10:46 |
143 141-145 |
1540 |
173 168-174 |
4/0 |
2.25 |
22:28 |
1:42 +19
|
13:37 |
138 133-143 |
1878 |
166 118-174 |
5/1 |
2.38 |
23:39 |
1:10 |
9:22 |
141 136-143 |
1320 |
173 172-176 |
0/5 |
2.50 |
24:45 |
1:06 |
8:49 |
142 140-143 |
1253 |
172 170-172 |
2/2 |
2.63 |
25:57 |
1:12 |
9:33 |
140 139-141 |
1338 |
172 170-174 |
1/2 |
2.75 |
27:12 |
1:15 |
10:02 |
141 141-142 |
1415 |
172 170-172 |
2/1 |
2.88 |
28:21 |
1:09 |
9:13 |
141 139-142 |
1300 |
171 170-174 |
0/3 |
3.00 |
29:30 |
1:09 |
9:15 |
142 140-143 |
1314 |
171 170-174 |
0/2 |
3.13 |
30:42 |
1:12 |
9:36 |
143 142-143 |
1373 |
171 170-172 |
0/4 |
3.25 |
31:59 |
1:16 |
10:10 |
141 140-141 |
1433 |
170 168-172 |
2/2 |
3.38 |
33:23 |
1:25 |
11:18 |
138 137-139 |
1559 |
170 168-174 |
4/1 |
3.50 |
34:39 |
1:16 |
10:08 |
139 138-141 |
1409 |
170 166-172 |
1/1 |
3.63 |
35:57 |
1:17 |
10:19 |
140 137-142 |
1445 |
169 168-172 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
172 |
3.6 |
35:39 |
9:55 |
Walk |
0.1 |
118 |
0 |
2 |
18:29 |
Pause |
0.9 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:46 |
45.73% |
More |
800m |
4:34 |
9:12 |
48.13% |
More |
1km |
5:41 |
9:09 |
50.43% |
More |
Mile |
9:19 |
9:19 |
52.36% |
More |
5k |
30:26 |
9:48 |
56.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
56.39 |
5km |
30:04 |
9:41 |
56.68 |
5M |
50:44 |
10:09 |
54.87 |
10km |
1:04:25 |
10:22 |
54.12 |
10M |
1:48:39 |
10:52 |
52.91 |
Half |
2:26:11 |
11:10 |
51.39 |
20M |
3:52:42 |
11:38 |
50.86 |
Mara |
5:13:04 |
11:57 |
50.11 |
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