Tue 7th Jul 2020 at 9:00am by RFJ
Run > Recovery Run
-
Time
40:26
-
Miles
3.87
-
Min/mi
10:27
-
Pacing
94%
-
WAVA
45.69
-
Stride(cm)
88
-
Cadence
174
-
BPM
139
-
%MHR
81.5
-
B/mi
1456
-
Asc(m)
33
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:14(10:15/m) 137/147bpm 87/92rpm 5.86/7.4mph
2) 1m - 10:19(10:20/m) 142/149bpm 87/89rpm 5.81/6.77mph
3) 1m - 10:33(10:33/m) 139/144bpm 87/92rpm 5.69/7.58mph
Easy (but mentally hard run)
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:21 |
1:21 |
10:49 |
122 95-135 |
1319 |
175 134-184 |
2/0 |
0.25 |
2:48 |
1:26 |
11:31 |
136 135-137 |
1567 |
171 170-172 |
3/0 |
0.38 |
4:05 |
1:17 |
10:16 |
137 134-139 |
1407 |
173 170-176 |
1/1 |
0.50 |
5:18 |
1:13 |
9:45 |
140 138-142 |
1366 |
175 172-178 |
0/1 |
0.63 |
6:33 |
1:16 |
10:04 |
143 142-146 |
1440 |
174 174-178 |
2/0 |
0.75 |
7:48 |
1:15 |
9:58 |
140 129-147 |
1394 |
174 170-178 |
0/3 |
0.88 |
8:58 |
1:10 |
9:23 |
137 130-141 |
1285 |
175 174-180 |
0/2 |
1.00 |
10:14 |
1:16 |
10:04 |
143 139-146 |
1440 |
175 174-184 |
1/1 |
1.13 |
11:29 |
1:15 |
9:59 |
143 140-146 |
1428 |
174 174-178 |
0/0 |
1.25 |
12:49 |
1:21 |
10:46 |
144 140-147 |
1550 |
175 170-178 |
3/0 |
1.38 |
14:02 |
1:12 |
9:39 |
144 141-149 |
1389 |
174 172-178 |
0/1 |
1.50 |
15:19 |
1:17 |
10:16 |
140 138-143 |
1437 |
174 174-176 |
3/1 |
1.63 |
16:37 |
1:19 |
10:30 |
140 136-143 |
1470 |
175 172-178 |
0/1 |
1.75 |
18:00 |
1:22 |
10:57 |
142 138-148 |
1555 |
174 170-178 |
1/5 |
1.88 |
19:18 |
1:18 |
10:24 |
142 138-147 |
1478 |
172 170-176 |
1/0 |
2.00 |
20:33 |
1:15 |
10:02 |
137 133-141 |
1375 |
172 170-176 |
1/2 |
2.13 |
21:49 |
1:16 |
10:12 |
139 135-140 |
1418 |
174 174-174 |
3/3 |
2.25 |
23:06 |
1:16 |
10:10 |
136 135-139 |
1382 |
174 170-178 |
0/1 |
2.38 |
24:23 |
1:17 |
10:18 |
137 134-139 |
1410 |
174 170-178 |
1/1 |
2.50 |
25:48 |
1:25 |
11:18 |
138 136-140 |
1560 |
175 170-184 |
1/0 |
2.63 |
27:08 |
1:21 |
10:46 |
138 136-140 |
1487 |
174 170-178 |
1/2 |
2.75 |
28:31 |
1:23 |
11:00 |
141 139-143 |
1552 |
174 170-178 |
0/1 |
2.88 |
29:46 |
1:15 |
10:03 |
139 137-141 |
1396 |
176 172-178 |
0/2 |
3.00 |
31:06 |
1:20 |
10:39 |
142 140-144 |
1512 |
173 170-178 |
1/1 |
3.13 |
32:29 |
1:22 |
11:00 |
141 140-142 |
1550 |
174 170-178 |
1/0 |
3.25 |
33:55 |
1:26 |
11:30 |
139 135-142 |
1598 |
172 170-176 |
2/0 |
3.38 |
35:19 |
1:24 |
11:10 |
137 135-138 |
1529 |
174 174-178 |
1/0 |
3.50 |
36:35 |
1:16 |
10:11 |
137 136-139 |
1395 |
175 174-178 |
0/2 |
3.63 |
37:51 |
1:16 |
10:06 |
140 137-144 |
1414 |
177 174-188 |
0/0 |
3.75 |
39:09 |
1:19 |
10:30 |
143 142-144 |
1501 |
177 172-184 |
2/0 |
3.87 |
40:25 |
1:16 |
10:28 |
143 140-146 |
1496 |
174 124-178 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:26 |
35.43% |
More |
800m |
4:51 |
9:45 |
40.33% |
More |
1km |
6:05 |
9:47 |
41.88% |
More |
Mile |
9:56 |
9:56 |
43.52% |
More |
5k |
32:14 |
10:22 |
45.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:38 |
9:38 |
44.91 |
5km |
32:02 |
10:19 |
45.97 |
5M |
53:03 |
10:37 |
45.22 |
10km |
1:06:47 |
10:45 |
44.87 |
10M |
1:50:36 |
11:04 |
44.79 |
Half |
2:27:15 |
11:14 |
44.17 |
20M |
3:50:36 |
11:32 |
44.69 |
Mara |
5:07:01 |
11:43 |
44.76 |
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