Wed 22nd Jul 2020 at 2:00pm by sloth
Run > General
-
Time
38:17
-
Miles
4.00
-
Min/mi
9:34
-
Pacing
92%
-
WAVA
50.31
-
Stride(cm)
100
-
Cals
589
-
Cadence
167
-
BPM
149
-
%MHR
88.9
-
B/mi
1430
-
Hillscore
2
-
Surface
Road
Notes & Comments
Tired legs after yesterday's 10 mile run but still an ok pace.
Left knee a bit sore but not enough to stop running .
Split Summary
===
1) 1m - 9:48(9:48/m) 140/154bpm 142cal 6.13/7.12mph
2) 1m - 9:33(9:33/m) 150/156bpm 145cal 6.29/8.41mph
3) 1m - 9:43(9:43/m) 155/161bpm 153cal 6.18/7.31mph
4) 1m - 9:15(9:14/m) 158/166bpm 149cal 6.49/7.12mph
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 |
9:03 |
103 73-128 |
932 |
165 80-172 |
0/2 |
0.25 |
2:19 |
1:11 |
9:31 |
139 131-144 |
1322 |
168 166-170 |
2/0 |
0.38 |
3:36 |
1:16 |
10:11 |
147 144-149 |
1498 |
168 156-172 |
2/0 |
0.50 |
4:51 |
1:16 |
10:05 |
144 140-148 |
1452 |
169 166-172 |
3/0 |
0.63 |
6:05 |
1:13 |
9:48 |
143 139-147 |
1401 |
165 112-172 |
5/0 |
0.75 |
7:21 |
1:16 |
10:10 |
151 147-153 |
1536 |
168 152-170 |
1/0 |
0.88 |
8:36 |
1:15 |
10:03 |
144 140-149 |
1447 |
168 162-172 |
0/5 |
1.00 |
9:47 |
1:11 |
9:24 |
139 136-143 |
1308 |
170 168-172 |
0/2 |
1.13 |
11:01 |
1:14 |
9:48 |
146 143-148 |
1432 |
165 110-172 |
2/0 |
1.25 |
12:13 |
1:13 |
9:41 |
149 143-154 |
1443 |
170 166-174 |
0/1 |
1.38 |
13:35 |
1:21 |
10:51 |
151 144-155 |
1639 |
167 162-172 |
0/1 |
1.50 |
14:45 |
1:10 |
9:23 |
149 146-151 |
1397 |
170 162-172 |
5/1 |
1.63 |
15:53 |
1:08 |
9:02 |
151 150-152 |
1364 |
172 170-174 |
0/2 |
1.75 |
17:01 |
1:08 |
9:04 |
153 150-156 |
1388 |
169 136-174 |
1/2 |
1.88 |
18:08 |
1:08 |
9:01 |
154 152-155 |
1389 |
172 170-174 |
0/1 |
2.00 |
19:20 |
1:11 |
9:30 |
150 147-152 |
1426 |
165 126-172 |
2/0 |
2.13 |
20:30 |
1:10 |
9:23 |
152 148-156 |
1427 |
168 134-174 |
1/1 |
2.25 |
21:38 |
1:08 |
9:03 |
158 156-159 |
1431 |
171 168-172 |
2/0 |
2.38 |
22:58 |
1:20 |
10:38 |
152 146-159 |
1617 |
158 104-172 |
0/1 |
2.50 |
24:11 |
1:13 |
9:45 |
156 153-159 |
1522 |
170 164-174 |
1/1 |
2.63 |
25:19 |
1:08 |
9:03 |
159 157-159 |
1438 |
171 170-172 |
2/1 |
2.75 |
26:27 |
1:09 |
9:08 |
158 156-161 |
1443 |
171 170-172 |
4/0 |
2.88 |
27:50 |
1:23 |
11:03 |
153 149-157 |
1692 |
157 118-176 |
0/4 |
3.00 |
29:02 |
1:12 |
9:35 |
157 157-158 |
1505 |
170 164-172 |
1/2 |
3.13 |
30:20 |
1:18 |
10:21 |
157 155-158 |
1626 |
168 134-174 |
4/0 |
3.25 |
31:31 |
1:11 |
9:28 |
160 156-164 |
1515 |
171 170-176 |
4/0 |
3.38 |
32:38 |
1:07 |
8:55 |
163 159-166 |
1454 |
169 168-170 |
0/7 |
3.50 |
33:44 |
1:07 |
8:54 |
156 154-159 |
1388 |
170 170-172 |
2/1 |
3.63 |
34:55 |
1:11 |
9:28 |
156 151-161 |
1476 |
171 170-172 |
0/3 |
3.75 |
36:02 |
1:07 |
8:53 |
158 154-163 |
1404 |
168 158-172 |
0/3 |
3.88 |
37:07 |
1:04 |
8:36 |
155 154-157 |
1332 |
171 170-172 |
0/2 |
4.00 |
38:17 |
1:10 |
9:22 |
158 157-160 |
1480 |
160 102-170 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.6 |
169 |
3.9 |
36:58 |
9:28 |
Walk |
3.4 |
119 |
0.1 |
1:19 |
14:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:41 |
38.76% |
More |
800m |
4:26 |
8:55 |
44.46% |
More |
1km |
5:33 |
8:56 |
46.28% |
More |
Mile |
9:13 |
9:13 |
47.36% |
More |
5k |
29:25 |
9:28 |
50.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
49.56 |
5km |
29:17 |
9:26 |
50.70 |
5M |
48:30 |
9:42 |
49.88 |
10km |
1:01:04 |
9:50 |
49.49 |
10M |
1:41:07 |
10:07 |
49.42 |
Half |
2:14:38 |
10:17 |
48.74 |
20M |
3:30:49 |
10:32 |
49.32 |
Mara |
4:40:41 |
10:43 |
49.40 |
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