Sun 3rd Jan 2021 at 3:00pm by trackvet
Run > General
- cold
-
Time
45:57
-
Miles
4.07
-
Min/mi
11:17
-
Pacing
73%
-
WAVA
45.28
-
Stride(cm)
90
-
Cals
479
-
Cadence
158
-
BPM
129
-
%MHR
75.3
-
B/mi
1454
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:27(9:27/m) 112/122bpm 83cal
2) 1m - 11:12(11:12/m) 132/155bpm 124cal
3) 1m - 11:02(11:02/m) 134/151bpm 119cal
4) 1m - 10:07(10:07/m) 134/146bpm 110cal
5) 0.42m - 4:09(9:58/m) 137/154bpm 43cal
As yesterday but three minutes quicker. Conditions way better but I felt an awful lot better overall. Was running quite well 1 -7 (1 min walk) and didn't stop!
9:27 11:12 11:02 10:07 4:09
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:15 |
1:15 |
10:02 |
107 99-113 |
1074 |
130 126-136 |
0.25 |
1:47 |
32 |
4:14 |
105 103-109 |
445 |
130 128-132 |
0.38 |
2:14 |
26 |
3:32 |
113 106-119 |
399 |
133 130-136 |
0.50 |
2:50 |
36 |
4:49 |
114 108-116 |
548 |
132 130-134 |
0.63 |
4:05 |
1:15 |
10:01 |
111 106-119 |
1111 |
133 130-134 |
0.75 |
5:43 |
1:39 |
13:09 |
117 111-121 |
1539 |
134 132-136 |
0.88 |
7:39 |
1:56 |
15:28 |
111 104-121 |
1716 |
134 132-144 |
1.00 |
9:27 |
1:48 |
14:20 |
114 106-121 |
1634 |
134 132-138 |
1.13 |
10:37 |
1:11 |
9:24 |
126 115-148 |
1185 |
161 132-176 |
1.25 |
12:16 |
1:38 |
13:08 |
131 124-148 |
1720 |
146 128-174 |
1.38 |
13:33 |
1:18 |
10:20 |
139 130-143 |
1437 |
171 170-174 |
1.50 |
15:23 |
1:50 |
14:39 |
129 118-139 |
1891 |
146 126-172 |
1.63 |
17:11 |
1:48 |
14:24 |
132 128-136 |
1900 |
170 168-172 |
1.75 |
18:21 |
1:09 |
9:14 |
133 127-138 |
1228 |
161 128-174 |
1.88 |
19:36 |
1:15 |
10:03 |
128 122-132 |
1286 |
155 130-174 |
2.00 |
20:40 |
1:04 |
8:36 |
145 133-154 |
1247 |
174 170-176 |
2.13 |
22:04 |
1:23 |
11:06 |
142 138-144 |
1576 |
172 160-174 |
2.25 |
23:32 |
1:29 |
11:49 |
135 127-144 |
1595 |
162 128-176 |
2.38 |
24:57 |
1:24 |
11:14 |
125 118-130 |
1404 |
165 130-174 |
2.50 |
26:12 |
1:16 |
10:05 |
127 122-135 |
1280 |
172 170-174 |
2.63 |
27:30 |
1:18 |
10:20 |
138 131-148 |
1426 |
172 162-174 |
2.75 |
28:43 |
1:13 |
9:43 |
146 137-149 |
1420 |
171 170-174 |
2.88 |
30:23 |
1:41 |
13:25 |
132 117-148 |
1771 |
154 124-174 |
3.00 |
31:41 |
1:18 |
10:22 |
131 126-135 |
1358 |
174 168-178 |
3.13 |
32:56 |
1:15 |
10:01 |
134 131-140 |
1343 |
174 172-174 |
3.25 |
34:13 |
1:17 |
10:13 |
139 131-144 |
1420 |
173 172-176 |
3.38 |
35:27 |
1:14 |
9:54 |
132 130-134 |
1307 |
173 172-176 |
3.50 |
37:02 |
1:35 |
12:37 |
133 124-142 |
1677 |
148 120-174 |
3.63 |
38:14 |
1:12 |
9:36 |
128 119-136 |
1229 |
176 174-180 |
3.75 |
39:27 |
1:13 |
9:45 |
135 133-138 |
1316 |
172 170-176 |
3.88 |
40:38 |
1:12 |
9:32 |
138 134-143 |
1316 |
175 172-178 |
4.00 |
41:48 |
1:10 |
9:19 |
136 129-143 |
1267 |
177 176-180 |
4.13 |
42:59 |
1:11 |
9:25 |
142 132-151 |
1337 |
178 174-182 |
4.25 |
44:10 |
1:12 |
9:34 |
144 133-154 |
1379 |
174 130-180 |
4.38 |
45:35 |
1:24 |
11:15 |
131 125-136 |
1474 |
158 126-182 |
4.41 |
45:57 |
22 |
9:18 |
134 134-135 |
1247 |
178 176-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
65.8 |
173 |
3 |
30:13 |
10:04 |
Walk |
34.2 |
132 |
1.4 |
15:43 |
11:08 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
49 |
3:17 |
107.16% |
More |
800m |
2:39 |
5:20 |
78.64% |
More |
1km |
4:01 |
6:28 |
67.76% |
More |
Mile |
9:18 |
9:18 |
49.67% |
More |
5k |
32:37 |
10:30 |
48.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:23 |
10:23 |
44.48 |
5km |
34:31 |
11:07 |
45.59 |
5M |
57:09 |
11:26 |
44.98 |
10km |
1:11:57 |
11:35 |
44.69 |
10M |
1:59:09 |
11:55 |
44.68 |
Half |
2:38:39 |
12:07 |
44.10 |
20M |
4:08:26 |
12:25 |
44.63 |
Mara |
5:30:46 |
12:37 |
44.70 |
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