Tue 15th Sep 2020 at 6:00am by Oranj
Run > Easy
-
Time
33:35
-
Miles
3.79
-
Min/mi
8:52
-
Pacing
92%
-
WAVA
56.13
-
Stride(cm)
111
-
Cals
422
-
Cadence
164
-
BPM
130
-
%MHR
77.2
-
B/mi
1149
-
Asc(m)
59
-
Hillscore
2
-
Surface
Road
Notes & Comments
Quite surprised I could run at all. ITB stretches and foam roller have worked (a bit)
===
1) 2km - 11:05(5:33/km) 123/131bpm 132cal 10.83/11.35kmph
2) 2km - 11:02(5:31/km) 132/137bpm 142cal 10.87/11.69kmph
3) 2km - 10:54(5:27/km) 134/140bpm 141cal 11.02/11.86kmph
4) 0.1km - 34(5:26/km) 133/133bpm 7cal 11.03/11.12kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:07 |
1:07 |
8:56 |
110 80-128 |
982 |
164 162-176 |
2/0 |
0.25 |
2:13 |
1:06 |
8:46 |
127 123-130 |
1114 |
163 162-164 |
1/1 |
0.38 |
3:19 |
1:06 |
8:49 |
126 122-129 |
1111 |
164 160-182 |
1/3 |
0.50 |
4:25 |
1:06 |
8:50 |
123 119-126 |
1086 |
164 160-178 |
1/7 |
0.63 |
5:30 |
1:05 |
8:38 |
116 111-119 |
1002 |
164 160-178 |
0/10 |
0.75 |
6:35 |
1:05 |
8:42 |
124 119-128 |
1078 |
166 162-174 |
1/2 |
0.88 |
8:00 |
1:25 +14
|
11:19 |
123 118-128 |
1392 |
164 162-170 |
2/4 |
1.00 |
9:09 |
1:09 |
9:16 |
126 123-129 |
1167 |
164 164-166 |
3/2 |
1.13 |
10:16 |
1:07 |
8:56 |
129 127-131 |
1153 |
163 162-166 |
1/3 |
1.25 |
11:28 |
1:11 +6
|
9:29 |
126 123-128 |
1194 |
165 158-178 |
3/0 |
1.38 |
12:38 |
1:10 |
9:21 |
130 124-134 |
1215 |
164 162-172 |
4/0 |
1.50 |
13:48 |
1:11 |
9:24 |
135 133-137 |
1270 |
164 162-166 |
5/0 |
1.63 |
15:02 |
1:14 +4
|
9:49 |
133 132-134 |
1305 |
164 162-178 |
3/0 |
1.75 |
16:07 |
1:05 |
8:41 |
132 130-133 |
1146 |
164 162-166 |
1/0 |
1.88 |
17:09 |
1:02 |
8:17 |
129 128-130 |
1069 |
165 162-178 |
1/3 |
2.00 |
18:15 |
1:06 |
8:47 |
130 127-133 |
1143 |
164 162-166 |
1/1 |
2.13 |
19:19 |
1:05 |
8:36 |
134 132-135 |
1153 |
164 162-180 |
2/2 |
2.25 |
20:26 |
1:07 |
8:55 |
133 130-134 |
1186 |
164 162-166 |
2/1 |
2.38 |
21:31 |
1:05 |
8:39 |
130 125-132 |
1124 |
164 162-166 |
1/1 |
2.50 |
22:37 |
1:06 |
8:48 |
130 128-132 |
1144 |
164 162-166 |
0/1 |
2.63 |
23:47 |
1:10 |
9:21 |
131 128-137 |
1224 |
163 162-166 |
4/0 |
2.75 |
24:56 |
1:08 |
9:07 |
139 137-140 |
1266 |
165 162-170 |
4/1 |
2.88 |
26:02 |
1:07 |
8:54 |
137 136-139 |
1220 |
164 162-164 |
1/1 |
3.00 |
27:07 |
1:05 |
8:37 |
137 136-138 |
1181 |
165 162-170 |
2/1 |
3.13 |
28:12 |
1:05 |
8:40 |
137 136-138 |
1187 |
164 162-170 |
2/1 |
3.25 |
29:19 |
1:07 |
8:58 |
137 135-138 |
1228 |
164 162-166 |
2/1 |
3.38 |
30:25 |
1:06 |
8:45 |
133 131-135 |
1163 |
165 162-168 |
0/3 |
3.50 |
31:29 |
1:04 |
8:32 |
131 130-132 |
1117 |
164 162-166 |
1/3 |
3.63 |
32:29 |
1:00 |
7:58 |
130 124-133 |
1036 |
164 162-168 |
1/2 |
3.75 |
33:35 |
1:07 |
8:54 |
131 126-133 |
1167 |
163 162-168 |
2/2 |
3.79 |
33:58 |
23 |
8:48 |
133 132-133 |
1171 |
162 162-162 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
164 |
3.8 |
33:40 |
8:56 |
Walk |
0.2 |
142 |
0 |
4 |
INF:00:00 |
Pause |
0.7 |
- |
- |
14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:14 |
41.99% |
More |
800m |
4:12 |
8:28 |
48.45% |
More |
1km |
5:18 |
8:32 |
50.03% |
More |
Mile |
8:37 |
8:37 |
52.25% |
More |
5k |
27:54 |
8:59 |
55.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:24 |
8:24 |
53.63 |
5km |
27:19 |
8:48 |
56.16 |
5M |
44:48 |
8:58 |
55.88 |
10km |
56:10 |
9:02 |
55.72 |
10M |
1:32:07 |
9:13 |
56.22 |
Half |
2:01:59 |
9:19 |
55.77 |
20M |
3:09:25 |
9:28 |
56.92 |
Mara |
4:10:50 |
9:34 |
57.31 |
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