Tue 30th Jun 2020 at 5:00pm by Autumnleaves
Run > Recovery Run
- warm
-
Time
32:07
-
Miles
3.16
-
Min/mi
10:10
-
Pacing
94%
-
WAVA
54.04
-
Stride(cm)
96
-
Cals
271
-
Cadence
165
-
BPM
131
-
%MHR
71
-
B/mi
1334
-
Asc(m)
33
-
Hillscore
1
-
Surface
Road
Notes & Comments
9 comments
Creating my own plan now! This was a low HR run. Allowed myself to start in Z1. Quite pleased with the pace.
Split Summary
===
1) 1m - 10:10(10:10/m) 127/138bpm 81cal 5.9/6.64mph
2) 1m - 9:51(9:51/m) 137/140bpm 88cal 6.09/6.66mph
3) 1m - 10:18(10:18/m) 136/140bpm 87cal 5.82/6.32mph
4) 0.16m - 1:48(11:07/m) 140/142bpm 15cal 5.39/5.68mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:18 |
1:18 |
10:20 |
113 82-134 |
1168 |
164 118-170 |
2/2 |
0.25 |
2:36 |
1:19 |
10:30 |
115 103-127 |
1208 |
165 164-168 |
3/0 |
0.38 |
3:48 |
1:12 |
9:32 |
126 125-128 |
1202 |
166 164-168 |
1/1 |
0.50 |
5:02 |
1:14 |
9:52 |
127 124-128 |
1254 |
169 166-170 |
1/3 |
0.63 |
6:22 |
1:20 |
10:38 |
127 125-130 |
1350 |
166 164-168 |
4/5 |
0.75 |
7:40 |
1:19 |
10:29 |
134 132-137 |
1406 |
166 164-168 |
6/1 |
0.88 |
9:01 |
1:21 |
10:48 |
137 135-138 |
1479 |
166 164-168 |
2/1 |
1.00 |
10:11 |
1:10 |
9:21 |
138 136-138 |
1291 |
165 164-166 |
5/0 |
1.13 |
11:26 |
1:15 |
9:59 |
138 136-138 |
1377 |
166 164-168 |
2/2 |
1.25 |
12:43 |
1:16 |
10:11 |
137 135-138 |
1395 |
166 166-168 |
1/1 |
1.38 |
14:00 |
1:17 |
10:16 |
136 135-138 |
1397 |
165 164-166 |
1/1 |
1.50 |
15:11 |
1:12 |
9:34 |
136 136-137 |
1302 |
164 164-166 |
1/2 |
1.63 |
16:23 |
1:11 |
9:31 |
136 133-137 |
1294 |
165 164-168 |
1/3 |
1.75 |
17:38 |
1:15 |
10:02 |
137 136-139 |
1374 |
164 164-166 |
2/2 |
1.88 |
18:54 |
1:16 |
10:07 |
138 137-139 |
1397 |
164 164-164 |
1/2 |
2.00 |
20:03 |
1:09 |
9:11 |
138 137-138 |
1267 |
164 164-164 |
0/3 |
2.13 |
21:20 |
1:17 |
10:17 |
135 133-137 |
1387 |
165 164-168 |
4/9 |
2.25 |
22:41 |
1:22 |
10:52 |
137 134-139 |
1489 |
164 162-164 |
4/2 |
2.38 |
24:03 |
1:21 |
10:51 |
139 138-140 |
1509 |
164 164-164 |
3/0 |
2.50 |
25:19 |
1:16 |
10:11 |
136 135-138 |
1384 |
164 162-164 |
0/2 |
2.63 |
26:37 |
1:18 |
10:25 |
136 134-138 |
1418 |
165 164-166 |
5/4 |
2.75 |
27:52 |
1:15 |
9:56 |
136 135-138 |
1351 |
164 162-166 |
0/3 |
2.88 |
29:04 |
1:12 |
9:35 |
134 133-136 |
1284 |
164 162-166 |
1/6 |
3.00 |
30:21 |
1:17 |
10:19 |
135 132-139 |
1393 |
164 164-166 |
4/3 |
3.13 |
31:43 |
1:22 |
10:56 |
140 137-141 |
1530 |
164 162-164 |
5/1 |
3.16 |
32:09 |
26 |
11:51 |
142 141-142 |
1682 |
164 164-164 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
165 |
3.2 |
32:09 |
10:10 |
Walk |
0.0 |
118 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:26 |
42.52% |
More |
800m |
4:48 |
9:40 |
45.80% |
More |
1km |
6:00 |
9:39 |
47.78% |
More |
Mile |
9:50 |
9:50 |
49.60% |
More |
5k |
31:29 |
10:08 |
54.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:04 |
9:04 |
53.80 |
5km |
31:31 |
10:09 |
54.07 |
5M |
53:10 |
10:38 |
52.36 |
10km |
1:07:31 |
10:52 |
51.64 |
10M |
1:53:53 |
11:23 |
50.48 |
Half |
2:33:13 |
11:42 |
49.03 |
20M |
4:03:54 |
12:12 |
48.53 |
Mara |
5:28:09 |
12:31 |
47.80 |
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Well done
Nice
Great work
Excellent. Much faster zone 1 than me 😊
nicely done
It wasn't all Z1, but never above about 2.5
😀