Mon 20th Jul 2020 at 8:00am by derwenttony
Run > Recovery Run
- warm
-
Time
1:06:12
-
Miles
7.42
-
Min/mi
8:55
-
Pacing
90%
-
WAVA
59.18
-
Stride(cm)
118
-
Cals
692
-
Cadence
153
-
BPM
109
-
%MHR
68.2
-
B/mi
974
-
Asc(m)
152
-
Hillscore
11
-
Surface
Road
Notes & Comments
Papcastle - Low Road +
8:34 8:51 8:23 8:36 8:53 8:57 10:14 3:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:10 |
2:10 |
8:41 |
90 66-97 |
782 |
154 120-160 |
0/24 |
0.50 |
4:14 |
2:04 |
8:16 |
100 92-106 |
826 |
155 152-158 |
1/11 |
0.75 |
6:26 |
2:11 |
8:46 |
107 104-109 |
938 |
156 154-158 |
3/0 |
1.00 |
8:34 |
2:08 |
8:32 |
110 107-114 |
939 |
156 154-158 |
1/4 |
1.25 |
10:41 |
2:07 |
8:29 |
113 107-116 |
959 |
156 152-158 |
5/1 |
1.50 |
12:49 |
2:08 |
8:32 |
116 113-118 |
990 |
155 152-158 |
3/0 |
1.75 |
14:53 |
2:04 |
8:14 |
115 112-118 |
948 |
153 150-156 |
2/5 |
2.00 |
17:24 |
2:32 |
10:06 |
117 116-119 |
1183 |
151 150-154 |
24/0 |
2.25 |
19:23 |
1:59 |
7:56 |
113 104-122 |
896 |
152 150-156 |
2/13 |
2.50 |
21:30 |
2:06 |
8:24 |
112 110-116 |
942 |
153 152-156 |
0/9 |
2.75 |
23:35 |
2:06 |
8:23 |
110 106-114 |
922 |
152 150-154 |
2/8 |
3.00 |
25:48 |
2:12 |
8:50 |
113 111-114 |
998 |
152 152-152 |
2/2 |
3.25 |
27:57 |
2:09 |
8:37 |
109 107-111 |
939 |
151 150-152 |
0/3 |
3.50 |
30:05 |
2:08 |
8:32 |
111 106-113 |
946 |
152 150-152 |
1/2 |
3.75 |
32:12 |
2:08 |
8:30 |
109 107-111 |
927 |
152 150-152 |
1/2 |
4.00 |
34:24 |
2:11 |
8:46 |
111 107-113 |
973 |
151 148-158 |
3/1 |
4.25 |
36:31 |
2:08 |
8:31 |
113 109-115 |
961 |
152 150-152 |
1/1 |
4.50 |
38:44 |
2:12 |
8:50 |
108 100-112 |
953 |
152 150-154 |
2/3 |
4.75 |
40:59 |
2:15 |
9:01 |
112 109-115 |
1010 |
152 150-154 |
6/0 |
5.00 |
43:17 |
2:18 |
9:12 |
114 108-116 |
1048 |
152 150-154 |
5/0 |
5.25 |
45:47 |
2:30 |
10:01 |
116 109-119 |
1162 |
152 148-152 |
23/1 |
5.50 |
47:57 |
2:09 |
8:37 |
105 101-109 |
905 |
152 150-154 |
1/18 |
5.75 |
50:05 |
2:09 |
8:35 |
107 102-110 |
918 |
153 152-160 |
4/9 |
6.00 |
52:14 |
2:09 |
8:35 |
106 102-110 |
909 |
152 152-154 |
0/11 |
6.25 |
54:39 |
2:25 |
9:40 |
105 99-109 |
1016 |
151 148-158 |
3/4 |
6.50 |
57:12 |
2:33 |
10:12 |
106 101-114 |
1080 |
150 144-152 |
16/2 |
6.75 |
59:47 |
2:35 |
10:21 |
111 107-114 |
1149 |
150 148-152 |
14/1 |
7.00 |
1:02:28 |
2:41 |
10:45 |
108 102-114 |
1161 |
153 150-156 |
16/3 |
7.25 |
1:04:40 |
2:11 |
8:44 |
111 109-114 |
970 |
154 152-158 |
1/3 |
7.42 |
1:06:13 |
1:33 |
9:12 |
108 101-112 |
993 |
156 154-158 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
152 |
7.2 |
1:04:13 |
8:52 |
Walk |
3.0 |
146 |
0.2 |
2:00 |
11:27 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:43 |
45.92% |
More |
800m |
3:59 |
8:02 |
52.74% |
More |
1km |
5:03 |
8:07 |
54.33% |
More |
Mile |
8:20 |
8:20 |
55.86% |
More |
5k |
26:36 |
8:34 |
59.66% |
More |
5 miles |
43:16 |
8:39 |
59.95% |
More |
10k |
54:16 |
8:44 |
59.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:09 |
8:09 |
57.15 |
5km |
26:38 |
8:34 |
59.59 |
5M |
43:49 |
8:46 |
59.20 |
10km |
54:59 |
8:51 |
59.01 |
10M |
1:30:26 |
9:03 |
59.43 |
Half |
1:59:57 |
9:09 |
58.89 |
20M |
3:06:41 |
9:20 |
59.96 |
Mara |
4:07:35 |
9:27 |
60.29 |
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