Fri 8th Jan 2021 at 9:00pm by Groundhog
Run > Recovery Run
- cold
-
Time
31:27
-
Miles
3.11
-
Min/mi
10:07
-
Pacing
93.6%
-
WAVA
48.08
-
Stride(cm)
95
-
Cals
347
-
Cadence
167
-
BPM
133
-
%MHR
71
-
B/mi
1342
-
Asc(m)
72
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:55(9:55/m) 127/138bpm 106cal 6.06/6.35mph
2) 1m - 10:04(10:04/m) 134/140bpm 112cal 5.96/6.24mph
3) 1m - 10:17(10:17/m) 138/146bpm 115cal 5.84/6.26mph
4) 0.11m - 1:11(11:03/m) 144/150bpm 14cal 5.43/6.01mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:40 |
107 74-129 |
1142 |
163 120-170 |
1/11 |
0.25 |
2:30 |
1:10 |
9:24 |
125 122-131 |
1174 |
169 166-172 |
1/3 |
0.38 |
3:48 |
1:18 |
10:20 |
132 126-137 |
1365 |
168 166-170 |
2/3 |
0.50 |
4:58 |
1:10 |
9:23 |
132 127-138 |
1239 |
166 162-168 |
0/10 |
0.63 |
6:11 |
1:13 |
9:42 |
127 125-129 |
1232 |
167 164-170 |
0/6 |
0.75 |
7:28 |
1:17 |
10:18 |
129 123-132 |
1328 |
167 162-172 |
2/4 |
0.88 |
8:42 |
1:14 |
9:50 |
133 129-136 |
1307 |
171 168-172 |
2/5 |
1.00 |
9:54 |
1:12 |
9:38 |
132 130-134 |
1271 |
169 166-172 |
2/3 |
1.13 |
11:08 |
1:13 |
9:46 |
132 127-138 |
1290 |
170 166-172 |
2/4 |
1.25 |
12:26 |
1:18 |
10:25 |
135 131-139 |
1407 |
168 164-170 |
1/1 |
1.38 |
13:39 |
1:13 |
9:47 |
134 131-137 |
1312 |
169 168-170 |
3/2 |
1.50 |
14:53 |
1:13 |
9:47 |
134 131-137 |
1311 |
168 166-170 |
1/2 |
1.63 |
16:08 |
1:15 |
10:01 |
135 132-137 |
1352 |
168 166-170 |
1/2 |
1.75 |
17:27 |
1:19 |
10:35 |
134 133-136 |
1419 |
168 166-170 |
2/2 |
1.88 |
18:46 |
1:19 |
10:34 |
136 134-139 |
1437 |
168 166-170 |
3/1 |
2.00 |
19:58 |
1:12 |
9:37 |
136 134-139 |
1308 |
169 166-170 |
2/4 |
2.13 |
21:12 |
1:14 |
9:48 |
136 133-142 |
1333 |
168 164-170 |
1/1 |
2.25 |
22:25 |
1:13 |
9:45 |
136 135-138 |
1325 |
168 166-170 |
2/2 |
2.38 |
23:39 |
1:14 |
9:54 |
139 135-141 |
1376 |
167 164-170 |
2/3 |
2.50 |
25:04 |
1:25 |
11:21 |
142 139-145 |
1611 |
166 162-168 |
12/0 |
2.63 |
26:33 |
1:28 |
11:46 |
143 141-145 |
1682 |
167 164-168 |
6/1 |
2.75 |
27:44 |
1:11 |
9:30 |
137 132-141 |
1301 |
168 166-170 |
1/7 |
2.88 |
29:01 |
1:17 |
10:14 |
138 135-140 |
1412 |
165 160-168 |
5/4 |
3.00 |
30:16 |
1:15 |
10:01 |
136 134-138 |
1363 |
167 164-168 |
5/0 |
3.11 |
31:27 |
1:11 |
11:05 |
145 141-150 |
1608 |
164 160-166 |
9/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
167 |
3.1 |
31:20 |
10:06 |
Walk |
0.4 |
120 |
0 |
7 |
18:20 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:30 |
35.93% |
More |
800m |
4:49 |
9:41 |
41.66% |
More |
1km |
6:04 |
9:45 |
43.07% |
More |
Mile |
9:47 |
9:47 |
45.26% |
More |
5k |
31:27 |
10:07 |
47.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:12 |
8:12 |
54.04 |
5km |
31:25 |
10:07 |
48.03 |
5M |
55:11 |
11:02 |
44.59 |
10km |
1:11:23 |
11:29 |
43.07 |
10M |
2:05:24 |
12:32 |
40.56 |
Half |
2:52:38 |
13:11 |
38.70 |
20M |
4:44:56 |
14:15 |
37.15 |
Mara |
6:32:18 |
14:58 |
35.98 |
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