Thu 7th Jan 2021 at 1:00pm by Sorequads
Run > Recovery Run
-
Time
1:17:00
-
Miles
9.11
-
Min/mi
8:27
-
Pacing
81%
-
WAVA
52.27
-
Stride(cm)
107
-
Cadence
178
-
BPM
162
-
%MHR
98.1
-
B/mi
1367
-
Asc(m)
110
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:40(8:40/m) 129/187bpm 179/190rpm
2) 1m - 8:41(8:41/m) 123/127bpm 180/192rpm
3) 1m - 9:30(9:30/m) 130/170bpm 178/194rpm
4) 1m - 9:14(9:14/m) 173/178bpm 175/190rpm
5) 1m - 8:31(8:31/m) 173/190bpm 179/196rpm
6) 1m - 8:23(8:23/m) 182/188bpm 179/190rpm
7) 1m - 8:21(8:21/m) 183/189bpm 178/194rpm
8) 1m - 8:15(8:15/m) 182/186bpm 178/194rpm
9) 1m - 8:14(8:14/m) 181/187bpm 179/192rpm
10) 0.11m - 1:11(10:24/m) 176/177bpm 163/182rpm
8:40 8:41 9:30 9:14 8:31 8:23 8:21 8:15 8:14 1:11
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:12 |
2:12 |
8:47 |
152 64-187 |
1335 |
174 134-190 |
2/1 |
| 0.50 |
4:19 |
2:07 |
8:29 |
121 113-124 |
1026 |
180 162-190 |
1/2 |
| 0.75 |
6:32 |
2:13 |
8:51 |
122 118-125 |
1080 |
180 170-190 |
1/0 |
| 1.00 |
8:39 |
2:07 |
8:30 |
121 118-125 |
1028 |
180 168-186 |
1/0 |
| 1.25 |
10:49 |
2:10 |
8:40 |
122 117-125 |
1057 |
179 162-190 |
1/3 |
| 1.50 |
13:00 |
2:11 |
8:42 |
124 119-127 |
1079 |
180 166-190 |
4/0 |
| 1.75 |
15:06 |
2:07 |
8:26 |
123 120-126 |
1038 |
180 166-190 |
1/0 |
| 2.00 |
17:19 |
2:13 |
8:51 |
122 120-127 |
1080 |
180 168-192 |
1/1 |
| 2.25 |
19:32 |
2:13 |
8:54 |
123 120-127 |
1094 |
179 168-190 |
5/0 |
| 2.50 |
22:45 |
3:12 |
12:49 |
123 92-126 |
1576 |
175 140-190 |
7/0 |
| 2.75 |
24:45 |
2:00 |
8:01 |
121 97-129 |
969 |
177 140-194 |
0/7 |
| 3.00 |
26:49 |
2:04 |
8:18 |
151 129-170 |
1253 |
180 168-192 |
1/4 |
| 3.25 |
29:00 |
2:11 |
8:43 |
174 166-176 |
1517 |
177 162-190 |
4/1 |
| 3.50 |
31:30 |
2:30 |
9:58 |
175 173-177 |
1745 |
176 164-190 |
12/0 |
| 3.75 |
33:58 |
2:29 |
9:55 |
176 169-178 |
1746 |
170 142-186 |
4/6 |
| 4.00 |
36:03 |
2:05 |
8:20 |
169 169-169 |
1410 |
176 152-190 |
2/2 |
| 4.25 |
38:18 |
2:14 |
8:58 |
174 169-180 |
1559 |
178 166-186 |
5/0 |
| 4.50 |
40:16 |
1:59 |
7:54 |
154 126-181 |
1217 |
180 172-196 |
0/8 |
| 4.75 |
42:25 |
2:09 |
8:36 |
180 177-183 |
1549 |
179 164-188 |
5/0 |
| 5.00 |
44:35 |
2:10 |
8:40 |
183 178-190 |
1586 |
180 166-194 |
8/0 |
| 5.25 |
46:40 |
2:04 |
8:17 |
185 182-188 |
1534 |
179 168-190 |
6/1 |
| 5.50 |
48:38 |
1:58 |
7:52 |
182 180-183 |
1432 |
179 172-190 |
2/1 |
| 5.75 |
50:42 |
2:04 |
8:18 |
182 178-184 |
1511 |
180 170-190 |
0/5 |
| 6.00 |
52:59 |
2:16 |
9:05 |
180 178-182 |
1635 |
178 166-190 |
9/0 |
| 6.25 |
55:12 |
2:13 |
8:52 |
181 179-183 |
1606 |
177 164-188 |
8/0 |
| 6.50 |
57:13 |
2:01 |
8:04 |
182 180-187 |
1469 |
177 166-192 |
5/4 |
| 6.75 |
59:08 |
1:56 |
7:43 |
185 182-186 |
1426 |
180 166-194 |
0/12 |
| 7.00 |
1:01:19 |
2:11 |
8:44 |
186 182-189 |
1625 |
176 160-190 |
2/2 |
| 7.25 |
1:03:20 |
2:00 |
8:02 |
183 179-186 |
1469 |
178 160-192 |
4/4 |
| 7.50 |
1:05:22 |
2:02 |
8:07 |
183 179-186 |
1485 |
177 164-192 |
1/2 |
| 7.75 |
1:07:26 |
2:05 |
8:18 |
182 177-186 |
1512 |
177 166-190 |
3/7 |
| 8.00 |
1:09:34 |
2:07 |
8:30 |
180 175-181 |
1530 |
179 166-194 |
0/12 |
| 8.25 |
1:11:36 |
2:02 |
8:09 |
184 180-187 |
1499 |
179 162-190 |
1/5 |
| 8.50 |
1:13:37 |
2:02 |
8:06 |
183 181-186 |
1483 |
179 168-190 |
0/4 |
| 8.75 |
1:15:41 |
2:04 |
8:15 |
181 177-183 |
1494 |
177 166-186 |
0/5 |
| 9.00 |
1:17:48 |
2:07 |
8:28 |
177 175-179 |
1500 |
179 168-192 |
0/6 |
| 9.11 |
1:19:00 |
1:12 |
10:30 |
176 173-177 |
1848 |
163 128-182 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.6 |
178 |
8.8 |
1:14:44 |
8:29 |
| Walk |
5.4 |
153 |
0.3 |
4:16 |
13:38 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:14 |
41.82% |
More |
| 800m |
3:48 |
7:40 |
45.23% |
More |
| 1km |
4:52 |
7:49 |
46.42% |
More |
| Mile |
8:02 |
8:02 |
48.50% |
More |
| 5k |
25:35 |
8:14 |
51.73% |
More |
| 5 miles |
41:38 |
8:20 |
51.66% |
More |
| 10k |
52:33 |
8:27 |
51.14% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:24 |
7:24 |
52.65 |
| 5km |
24:37 |
7:55 |
53.78 |
| 5M |
40:46 |
8:09 |
52.76 |
| 10km |
51:20 |
8:16 |
52.36 |
| 10M |
1:25:00 |
8:30 |
52.24 |
| Half |
1:53:10 |
8:38 |
51.51 |
| 20M |
2:57:13 |
8:52 |
52.12 |
| Mara |
3:55:56 |
9:00 |
52.20 |
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