Mon 22nd Jun 2020 at 6:00am by Fitz
Run > General
- warm
-
Time
33:59
-
Miles
3.75
-
Min/mi
9:04
-
Pacing
83%
-
WAVA
53.54
-
Stride(cm)
100
-
Cals
456
-
Cadence
177
-
Asc(m)
93
-
Hillscore
7
-
Surface
Road
Notes & Comments
Back to running pre-work (but not at 0500), did it make me go faster?
Split Summary
===
1) 0.62m - 5:46(9:17/m) 77cal 6.47/13.9mph
2) 0.62m - 5:46(9:17/m) 73cal 6.47/7.18mph
3) 0.62m - 5:09(8:17/m) 76cal 7.24/8.87mph
4) 0.62m - 6:00(9:39/m) 77cal 6.21/7.6mph
5) 0.62m - 5:22(8:37/m) 75cal 6.96/8.01mph
6) 0.62m - 5:42(9:10/m) 75cal 6.54/7.12mph
7) 0.03m - 15(8:55/m) 3cal 6.72/6.91mph
5:46 5:46 5:09 6:00 5:22 5:42 15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:05 |
1:05 |
8:39 |
165 104-174 |
1/3 |
0.25 |
2:09 |
1:04 |
8:32 |
174 168-180 |
1/2 |
0.38 |
3:15 |
1:06 |
8:50 |
178 176-180 |
3/0 |
0.50 |
4:28 |
1:13 |
9:43 |
175 136-180 |
5/1 |
0.63 |
5:48 |
1:20 |
10:41 |
178 176-180 |
8/0 |
0.75 |
7:03 |
1:15 |
10:03 |
179 176-182 |
10/0 |
0.88 |
8:12 |
1:09 |
9:09 |
181 180-182 |
6/3 |
1.00 |
9:16 |
1:03 |
8:27 |
178 178-180 |
0/2 |
1.13 |
10:30 |
1:14 |
9:53 |
178 176-180 |
5/1 |
1.25 |
11:35 |
1:05 |
8:42 |
182 180-184 |
3/0 |
1.38 |
12:38 |
1:03 |
8:21 |
182 182-182 |
3/1 |
1.50 |
13:40 |
1:02 |
8:19 |
182 180-182 |
1/2 |
1.63 |
14:44 |
1:04 |
8:35 |
175 160-180 |
0/9 |
1.75 |
16:00 |
1:15 +14
|
10:02 |
171 134-184 |
0/10 |
1.88 |
17:00 |
1:00 |
8:04 |
183 180-186 |
0/4 |
2.00 |
18:08 |
1:08 |
9:07 |
180 180-182 |
2/5 |
2.13 |
19:24 |
1:15 |
10:01 |
180 180-180 |
7/0 |
2.25 |
21:25 |
2:02 +36
|
16:13 |
170 102-180 |
6/1 |
2.38 |
22:34 |
1:09 |
9:14 |
178 178-178 |
5/0 |
2.50 |
23:37 |
1:03 |
8:22 |
180 178-180 |
0/5 |
2.63 |
24:41 |
1:04 |
8:30 |
178 176-180 |
1/4 |
2.75 |
25:46 |
1:05 |
8:40 |
177 176-178 |
0/13 |
2.88 |
26:52 |
1:06 |
8:51 |
177 176-178 |
2/6 |
3.00 |
27:57 |
1:05 |
8:37 |
179 178-180 |
1/3 |
3.13 |
29:01 |
1:04 |
8:32 |
179 178-180 |
1/1 |
3.25 |
30:11 |
1:10 |
9:20 |
179 178-180 |
2/2 |
3.38 |
31:19 |
1:08 |
9:06 |
175 172-178 |
4/2 |
3.50 |
32:28 |
1:09 |
9:09 |
178 176-180 |
3/1 |
3.63 |
33:41 |
1:13 |
9:43 |
178 174-180 |
5/0 |
3.75 |
34:46 |
1:05 |
8:42 |
176 166-178 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
178 |
3.7 |
34:25 |
9:14 |
Walk |
1.1 |
122 |
0 |
23 |
16:02 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:45 |
43.71% |
More |
800m |
4:07 |
8:17 |
48.27% |
More |
1km |
5:09 |
8:17 |
50.31% |
More |
Mile |
8:42 |
8:42 |
50.50% |
More |
5k |
28:46 |
9:15 |
52.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:09 |
8:09 |
53.94 |
5km |
27:44 |
8:56 |
53.96 |
5M |
46:22 |
9:16 |
52.62 |
10km |
58:38 |
9:26 |
51.99 |
10M |
1:38:01 |
9:48 |
51.43 |
Half |
2:11:13 |
10:01 |
50.46 |
20M |
3:27:13 |
10:22 |
50.63 |
Mara |
4:37:23 |
10:35 |
50.44 |
Three Things You Saw Today
1 A wee horse lying down in a field. Asleep or brown bread?
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