Mon 11th Jan 2021 at 11:00am by Elsie Too
Run > General
-
Time
35:22
-
Miles
2.56
-
Min/mi
13:49
-
Pacing
88%
-
WAVA
36.12
-
Stride(cm)
86
-
Cals
279
-
Cadence
135
-
BPM
143
-
%MHR
75.9
-
B/mi
1972
-
Asc(m)
48
-
Hillscore
3
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 0.68m - 10:03(14:46/m) 120/133bpm 74cal 4.06/4.47mph
2) 0.08m - 43(8:52/m) 143/161bpm 6cal 6.77/6.85mph
3) 0.11m - 1:31(14:03/m) 151/168bpm 13cal 4.27/6.43mph
4) 0.07m - 41(10:27/m) 148/167bpm 6cal 5.74/5.74mph
5) 0.11m - 1:31(13:50/m) 154/163bpm 13cal 4.34/5.59mph
6) 0.08m - 41(9:08/m) 166/184bpm 7cal 6.57/6.91mph
7) 0.1m - 1:31(15:09/m) 160/177bpm 14cal 3.96/6.37mph
8) 0.09m - 52(9:55/m) 157/173bpm 8cal 6.06/6.05mph
9) 0.11m - 1:32(14:29/m) 155/170bpm 13cal 4.14/5.76mph
10) 0.07m - 41(9:26/m) 155/173bpm 6cal 6.36/6.28mph
11) 1m - 14:32(14:32/m) 137/178bpm 111cal 4.13/6.28mph
12) 0.07m - 1:03(14:34/m) 132/135bpm 8cal 4.12/4.32mph
10:03 43 1:31 41 1:31 41 1:31 52 1:32 41 14:32 1:03
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:55 |
1:55 |
15:23 |
115 111-119 |
1770 |
124 118-130 |
2/1 |
0.25 |
3:41 |
1:46 |
14:05 |
118 115-122 |
1662 |
127 120-132 |
3/0 |
0.38 |
5:24 |
1:43 |
13:43 |
116 113-118 |
1592 |
126 118-132 |
3/1 |
0.50 |
7:12 |
1:48 |
14:25 |
121 112-133 |
1744 |
126 120-134 |
4/1 |
0.63 |
9:00 |
1:48 |
14:26 |
128 124-133 |
1847 |
125 118-132 |
1/3 |
0.75 |
10:39 |
1:39 |
13:10 |
140 121-157 |
1844 |
148 112-166 |
1/3 |
0.88 |
12:18 |
1:39 |
13:09 |
151 135-167 |
1986 |
136 118-164 |
2/3 |
1.00 |
13:51 |
1:33 |
12:23 |
153 129-166 |
1895 |
149 122-160 |
1/5 |
1.13 |
15:12 |
1:22 |
10:55 |
162 143-184 |
1769 |
147 124-160 |
2/2 |
1.25 |
16:57 |
1:44 |
13:54 |
159 137-177 |
2209 |
134 120-158 |
1/4 |
1.38 |
18:32 |
1:35 |
12:41 |
160 141-173 |
2029 |
144 118-160 |
1/3 |
1.50 |
19:57 |
1:25 |
11:21 |
158 142-177 |
1793 |
153 124-160 |
3/1 |
1.63 |
21:49 |
1:52 |
14:58 |
153 141-173 |
2290 |
127 120-130 |
3/1 |
1.75 |
23:41 |
1:52 |
14:58 |
137 133-141 |
2050 |
125 116-128 |
4/0 |
1.88 |
25:32 |
1:50 |
14:43 |
134 131-137 |
1972 |
126 118-130 |
4/1 |
2.00 |
27:18 |
1:47 |
14:13 |
135 132-137 |
1919 |
125 118-130 |
4/1 |
2.13 |
29:06 |
1:48 |
14:23 |
135 130-143 |
1942 |
120 118-132 |
4/2 |
2.25 |
30:49 |
1:43 |
13:40 |
138 132-142 |
1886 |
125 118-130 |
1/3 |
2.38 |
32:42 |
1:54 |
15:09 |
134 131-137 |
2029 |
126 120-130 |
1/4 |
2.50 |
34:29 |
1:47 |
14:13 |
131 128-135 |
1862 |
140 124-176 |
0/4 |
2.56 |
35:22 |
53 |
15:02 |
133 132-135 |
1999 |
127 126-128 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
12.6 |
159 |
0.4 |
4:28 |
10:09 |
Walk |
87.4 |
125 |
2.1 |
30:54 |
14:35 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:51 |
11:29 |
32.32% |
More |
800m |
6:02 |
12:08 |
33.66% |
More |
1km |
7:26 |
11:58 |
35.51% |
More |
Mile |
12:36 |
12:36 |
35.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:14 |
12:14 |
36.68 |
5km |
44:00 |
14:10 |
35.63 |
5M |
1:15:18 |
15:04 |
33.98 |
10km |
1:36:15 |
15:29 |
33.28 |
10M |
2:44:41 |
16:28 |
31.98 |
Half |
3:43:23 |
17:03 |
30.75 |
20M |
6:00:11 |
18:01 |
29.94 |
Mara |
8:08:33 |
18:39 |
29.19 |
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Excellent
Yes pretty excellent I'm going to take 2 rest days as my lower back was a little achy on today's walk but nothing to worry about