Mon 4th Jan 2021 at 6:00pm by JoeCarr28
Run > Recovery Run
-
Time
43:48
-
Miles
4.72
-
Min/mi
9:17
-
Pacing
87.7%
-
WAVA
51.26
-
Stride(cm)
94
-
Cals
394
-
Watts
188
-
Cadence
184
-
BPM
140
-
%MHR
77.2
-
B/mi
1303
-
Asc(m)
153
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:01(6:01/km) 126/139bpm 42cal 159/W 9.97/10.62kmph
2) 1km - 5:36(5:36/km) 132/138bpm 49cal 171/W 10.71/12.08kmph
3) 1km - 6:05(6:05/km) 135/142bpm 51cal 186/W 9.86/12.08kmph
4) 1km - 6:07(6:07/km) 139/145bpm 53cal 189/W 9.81/10.31kmph
5) 1km - 6:29(6:29/km) 146/153bpm 58cal 195/W 9.26/10.38kmph
6) 1km - 5:36(5:36/km) 148/166bpm 58cal 198/W 10.71/12.63kmph
7) 1km - 4:29(4:29/km) 155/163bpm 43cal 218/W 13.38/14.12kmph
8) 0.6km - 3:25(5:42/km) 148/152bpm 40cal 202/W 10.53/12.29kmph
6:01 5:36 6:05 6:07 6:29 5:36 4:29 3:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:37 |
2:37 |
10:26 |
127 92-139 |
1325 |
183 178-190 |
163 97-219 |
10/13 |
0.50 |
4:56 |
2:19 |
9:16 |
126 120-135 |
1168 |
183 178-188 |
155 132-186 |
0/20 |
0.75 |
7:14 |
2:18 |
9:14 |
129 123-137 |
1190 |
185 182-188 |
167 146-192 |
0/14 |
1.00 |
9:30 |
2:16 |
9:05 |
133 127-138 |
1207 |
183 178-186 |
170 139-197 |
0/11 |
1.25 |
11:40 |
2:09 |
8:38 |
131 125-138 |
1131 |
181 176-186 |
171 112-217 |
1/15 |
1.50 |
14:07 |
2:28 |
9:51 |
136 129-142 |
1339 |
184 180-190 |
186 140-237 |
12/6 |
1.75 |
16:35 |
2:28 |
9:51 |
135 130-140 |
1329 |
185 182-188 |
186 159-241 |
9/6 |
2.00 |
19:04 |
2:29 |
9:56 |
138 132-145 |
1371 |
185 176-192 |
188 152-263 |
11/4 |
2.25 |
21:29 |
2:25 |
9:40 |
140 131-145 |
1353 |
183 174-192 |
193 161-242 |
11/1 |
2.50 |
24:00 |
2:31 |
10:06 |
138 130-147 |
1393 |
183 178-188 |
185 154-247 |
12/5 |
2.75 |
26:45 |
2:45 |
11:00 |
149 145-153 |
1640 |
182 152-190 |
195 128-257 |
28/1 |
3.00 |
29:13 |
2:27 |
9:49 |
145 138-152 |
1425 |
183 180-186 |
196 150-264 |
11/1 |
3.25 |
31:39 |
2:26 |
9:44 |
142 138-147 |
1383 |
183 182-186 |
187 164-230 |
8/1 |
3.50 |
34:05 |
2:26 |
9:42 |
141 136-150 |
1368 |
184 180-186 |
186 165-237 |
8/2 |
3.75 |
36:03 |
1:59 |
7:54 |
160 150-166 |
1265 |
184 182-186 |
225 183-285 |
13/3 |
4.00 |
37:47 |
1:43 |
6:54 |
159 156-163 |
1097 |
185 182-188 |
219 203-248 |
0/14 |
4.25 |
39:34 |
1:48 |
7:10 |
151 149-157 |
1083 |
183 180-186 |
212 182-243 |
0/18 |
4.50 |
41:46 |
2:12 |
8:46 |
150 145-153 |
1316 |
184 182-188 |
214 178-252 |
6/2 |
4.72 |
43:47 |
2:01 |
9:12 |
148 141-152 |
1361 |
185 182-188 |
199 154-261 |
9/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
183 |
4.7 |
43:46 |
9:16 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:47 |
48.92% |
More |
800m |
3:27 |
6:57 |
56.06% |
More |
1km |
4:24 |
7:04 |
57.47% |
More |
Mile |
7:41 |
7:41 |
55.90% |
More |
5k |
28:32 |
9:11 |
51.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
50.80 |
5km |
28:07 |
9:03 |
51.96 |
5M |
46:34 |
9:19 |
51.09 |
10km |
58:37 |
9:26 |
50.68 |
10M |
1:37:04 |
9:42 |
50.59 |
Half |
2:09:15 |
9:52 |
49.89 |
20M |
3:22:23 |
10:07 |
50.49 |
Mara |
4:29:28 |
10:17 |
50.56 |
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