Mon 6th Jul 2020 at 5:00am by Ness
Run > Recovery Run
-
Time
40:11
-
Miles
3.50
-
Min/mi
11:29
-
Pacing
92%
-
WAVA
47.99
-
Stride(cm)
83
-
Cals
365
-
Cadence
169
-
BPM
147
-
%MHR
79.6
-
B/mi
1691
-
Asc(m)
86
-
Hillscore
3
-
Surface
Road
Notes & Comments
Not feeling great this morning. Took a slow pace...
1) 1m - 12:05(12:05/m) 129/138bpm 94cal 4.97/6.32mph
2) 1m - 11:03(11:03/m) 143/151bpm 95cal 5.43/5.82mph
3) 1m - 11:28(11:28/m) 161/175bpm 115cal 5.23/5.57mph
4) 0.5m - 5:35(11:05/m) 170/175bpm 61cal 5.41/6.51mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:23 |
114 84-132 |
1298 |
165 110-170 |
7/2 |
0.25 |
3:02 |
1:37 |
12:55 |
126 124-128 |
1627 |
167 164-170 |
11/0 |
0.38 |
4:26 |
1:24 |
11:12 |
130 126-133 |
1456 |
169 166-172 |
1/4 |
0.50 |
5:59 |
1:33 |
12:24 |
131 130-134 |
1624 |
168 164-170 |
1/5 |
0.63 |
7:31 |
1:31 |
12:12 |
132 130-134 |
1610 |
168 166-170 |
4/0 |
0.75 |
9:01 |
1:30 |
12:03 |
131 127-136 |
1580 |
168 168-168 |
2/1 |
0.88 |
10:28 |
1:27 |
11:37 |
133 130-135 |
1545 |
168 166-170 |
3/2 |
1.00 |
12:05 |
1:36 |
12:52 |
133 131-135 |
1711 |
170 168-172 |
3/2 |
1.13 |
13:24 |
1:19 |
10:35 |
138 133-148 |
1460 |
170 166-172 |
2/2 |
1.25 |
15:08 |
1:44 +15
|
13:50 |
146 142-151 |
2019 |
161 120-170 |
1/5 |
1.38 |
16:33 |
1:26 |
11:25 |
143 138-148 |
1633 |
170 168-172 |
1/2 |
1.50 |
17:54 |
1:21 |
10:47 |
137 132-140 |
1478 |
170 168-172 |
0/4 |
1.63 |
19:22 |
1:28 |
11:41 |
143 139-149 |
1671 |
169 166-170 |
0/1 |
1.75 |
20:44 |
1:22 |
10:54 |
146 143-149 |
1592 |
170 168-172 |
2/3 |
1.88 |
22:02 |
1:18 |
10:24 |
147 144-150 |
1528 |
169 166-174 |
0/9 |
2.00 |
23:23 |
1:21 |
10:49 |
145 142-148 |
1569 |
169 166-174 |
0/13 |
2.13 |
24:49 |
1:26 |
11:28 |
145 143-146 |
1663 |
170 168-172 |
1/6 |
2.25 |
26:20 |
1:31 |
12:09 |
158 142-173 |
1920 |
169 168-172 |
6/0 |
2.38 |
27:47 |
1:27 |
11:35 |
168 162-174 |
1946 |
170 168-174 |
1/2 |
2.50 |
29:07 |
1:20 |
10:40 |
166 163-167 |
1772 |
171 170-172 |
1/4 |
2.63 |
30:34 |
1:27 |
11:37 |
164 158-170 |
1904 |
171 170-174 |
4/0 |
2.75 |
32:05 |
1:31 |
12:05 |
164 160-167 |
1981 |
170 168-172 |
4/1 |
2.88 |
33:28 |
1:23 |
11:03 |
164 160-166 |
1814 |
171 170-174 |
2/1 |
3.00 |
34:51 |
1:23 |
11:07 |
163 161-164 |
1811 |
171 168-174 |
3/1 |
3.13 |
36:06 |
1:15 |
10:03 |
171 167-174 |
1717 |
173 170-174 |
3/2 |
3.25 |
37:35 |
1:29 |
11:49 |
168 163-174 |
1987 |
170 168-172 |
6/0 |
3.38 |
39:02 |
1:27 |
11:36 |
170 167-172 |
1973 |
169 166-174 |
4/3 |
3.50 |
40:24 |
1:22 |
10:56 |
170 168-172 |
1858 |
170 164-174 |
5/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
169 |
3.5 |
40:06 |
11:28 |
Walk |
0.8 |
117 |
0 |
20 |
1:03:47 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:37 |
10:30 |
38.18% |
More |
800m |
5:24 |
10:52 |
40.75% |
More |
1km |
6:47 |
10:55 |
42.26% |
More |
Mile |
11:09 |
11:09 |
43.74% |
More |
5k |
35:46 |
11:31 |
47.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:23 |
10:23 |
46.98 |
5km |
35:20 |
11:22 |
48.23 |
5M |
59:04 |
11:49 |
47.13 |
10km |
1:14:41 |
12:01 |
46.68 |
10M |
2:04:52 |
12:29 |
46.04 |
Half |
2:47:09 |
12:46 |
44.95 |
20M |
4:23:59 |
13:12 |
44.84 |
Mara |
5:53:22 |
13:29 |
44.39 |
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