Sun 19th Jul 2020 at 9:00am by sloth
Run > General
- Terrible
-
Time
37:38
-
Miles
4.02
-
Min/mi
9:22
-
Pacing
90%
-
WAVA
51.42
-
Stride(cm)
102
-
Cals
552
-
Cadence
168
-
BPM
145
-
%MHR
86.4
-
B/mi
1358
-
Hillscore
2
-
Surface
Road
Notes & Comments
Hard run with heavy legs after yesterdays cycle.
Fastest 4 miler this month.
Split Summary
===
1) 1m - 9:44(9:44/m) 137/151bpm 132cal 6.16/7.08mph
2) 1m - 9:35(9:35/m) 144/150bpm 140cal 6.26/6.76mph
3) 1m - 9:17(9:17/m) 150/157bpm 140cal 6.46/7.37mph
4) 1m - 8:52(8:52/m) 154/159bpm 138cal 6.76/8.1mph
5) 0.02m - 9(9:10/m) 159/160bpm 2cal 6.54/6.99mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:07 |
104 78-130 |
947 |
162 76-170 |
0/2 |
0.25 |
2:20 |
1:12 |
9:37 |
135 131-138 |
1298 |
167 164-168 |
2/0 |
0.38 |
3:35 |
1:14 |
9:53 |
140 138-143 |
1384 |
163 98-172 |
3/0 |
0.50 |
4:48 |
1:13 |
9:44 |
139 136-142 |
1354 |
168 166-170 |
2/0 |
0.63 |
6:05 |
1:17 |
10:18 |
141 135-145 |
1452 |
168 160-172 |
5/0 |
0.75 |
7:21 |
1:17 |
10:13 |
148 145-150 |
1511 |
169 154-172 |
2/0 |
0.88 |
8:38 |
1:16 |
10:08 |
143 139-149 |
1450 |
167 160-172 |
0/4 |
1.00 |
9:44 |
1:06 |
8:51 |
142 138-145 |
1258 |
172 170-174 |
0/2 |
1.13 |
10:58 |
1:14 |
9:51 |
144 141-146 |
1418 |
165 112-174 |
2/0 |
1.25 |
12:17 |
1:19 |
10:34 |
143 138-149 |
1511 |
165 130-174 |
0/2 |
1.38 |
13:37 |
1:20 |
10:38 |
145 141-149 |
1541 |
167 158-172 |
0/1 |
1.50 |
14:45 |
1:08 |
9:08 |
143 141-145 |
1305 |
171 160-174 |
6/0 |
1.63 |
15:56 |
1:11 |
9:28 |
147 145-148 |
1392 |
173 172-174 |
0/2 |
1.75 |
17:01 |
1:05 |
8:39 |
146 144-148 |
1263 |
172 172-174 |
1/2 |
1.88 |
18:12 |
1:11 |
9:24 |
145 144-146 |
1364 |
172 170-174 |
0/1 |
2.00 |
19:35 |
1:24 +17
|
11:10 |
142 137-145 |
1586 |
165 128-174 |
2/0 |
2.13 |
20:45 |
1:10 |
9:18 |
144 139-147 |
1340 |
169 160-172 |
0/1 |
2.25 |
21:53 |
1:08 |
9:05 |
148 146-151 |
1345 |
171 168-172 |
2/0 |
2.38 |
23:18 |
1:25 +10
|
11:17 |
143 133-149 |
1615 |
159 108-174 |
0/1 |
2.50 |
24:27 |
1:09 |
9:10 |
153 149-157 |
1403 |
172 170-174 |
1/1 |
2.63 |
25:35 |
1:08 |
9:02 |
153 151-155 |
1383 |
172 168-174 |
2/1 |
2.75 |
26:41 |
1:06 |
8:50 |
152 151-153 |
1342 |
171 168-174 |
4/0 |
2.88 |
27:57 |
1:16 |
10:08 |
151 147-153 |
1530 |
170 166-174 |
0/3 |
3.00 |
29:02 |
1:06 |
8:46 |
154 153-155 |
1349 |
171 168-172 |
0/3 |
3.13 |
30:13 |
1:11 |
9:25 |
154 153-155 |
1449 |
171 170-172 |
3/0 |
3.25 |
31:27 |
1:14 |
9:55 |
154 153-155 |
1527 |
170 168-172 |
4/0 |
3.38 |
32:32 |
1:04 |
8:34 |
157 156-159 |
1346 |
171 170-172 |
0/6 |
3.50 |
33:37 |
1:05 |
8:41 |
153 150-155 |
1330 |
171 170-172 |
1/2 |
3.63 |
34:46 |
1:09 |
9:14 |
152 149-155 |
1404 |
171 170-172 |
0/3 |
3.75 |
35:47 |
1:01 |
8:10 |
155 153-156 |
1266 |
169 152-172 |
0/2 |
3.88 |
36:50 |
1:03 |
8:24 |
152 152-153 |
1277 |
171 170-174 |
0/2 |
4.00 |
37:55 |
1:04 |
8:34 |
157 156-158 |
1345 |
171 170-172 |
2/0 |
4.02 |
38:05 |
10 |
10:05 |
160 159-160 |
1615 |
157 144-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
169 |
4 |
37:12 |
9:23 |
Walk |
1.6 |
116 |
0 |
36 |
24:49 |
Pause |
0.7 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
41.09% |
More |
800m |
4:16 |
8:35 |
46.16% |
More |
1km |
5:20 |
8:36 |
48.10% |
More |
Mile |
8:52 |
8:52 |
49.17% |
More |
5k |
29:07 |
9:22 |
51.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:37 |
8:37 |
50.61 |
5km |
28:38 |
9:13 |
51.85 |
5M |
47:25 |
9:29 |
51.01 |
10km |
59:43 |
9:37 |
50.61 |
10M |
1:38:53 |
9:53 |
50.54 |
Half |
2:11:39 |
10:03 |
49.85 |
20M |
3:26:09 |
10:18 |
50.44 |
Mara |
4:34:28 |
10:29 |
50.52 |
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