Wed 24th Mar 2021 at 7:00am by denisef
Run > Warm Down
-
Time
7:25
-
Miles
0.60
-
Min/mi
12:22
-
WAVA
32.16
-
Stride(cm)
89
-
Cals
95
-
Cadence
147
-
BPM
155
-
%MHR
90.8
-
B/mi
1919
-
Asc(m)
36
-
Hillscore
2
-
Surface
Road
Notes & Comments
Shorter warm down than usual...out for a recovery run tonight with MissyPam.
Split Summary
===
1) 0.6m - 7:23(12:19/m) 159/189bpm 95cal 4.87/5.18mph
2) 0m - 2(10:51/m) 168/168bpm 5.53/4.93mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
50 |
50 +5
|
13:14 |
136 101-152 |
1799 |
149 116-154 |
0/2 |
0.13 |
1:37 |
47 |
12:35 |
151 148-157 |
1900 |
149 144-152 |
7/0 |
0.19 |
2:24 |
48 |
12:42 |
155 152-157 |
1968 |
150 148-150 |
5/4 |
0.25 |
3:09 |
44 |
11:49 |
153 150-156 |
1808 |
149 148-150 |
1/11 |
0.31 |
3:55 |
47 |
12:25 |
155 154-157 |
1925 |
147 144-150 |
5/1 |
0.38 |
4:44 |
49 |
12:59 |
171 150-187 |
2220 |
144 140-146 |
2/7 |
0.44 |
5:31 |
47 |
12:28 |
167 165-169 |
2082 |
147 146-148 |
4/7 |
0.50 |
6:15 |
45 |
11:55 |
166 162-169 |
1979 |
148 144-150 |
6/3 |
0.56 |
7:03 |
48 |
12:48 |
165 164-167 |
2111 |
145 144-146 |
5/6 |
0.60 |
7:31 |
28 |
11:37 |
168 166-168 |
1952 |
144 144-144 |
7/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.7 |
149 |
0.5 |
5:55 |
12:30 |
Walk |
21.3 |
142 |
0.1 |
1:36 |
12:26 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:00 |
12:04 |
26.59% |
More |
800m |
6:06 |
12:16 |
31.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:45 |
12:45 |
33.07 |
5km |
42:23 |
13:39 |
34.76 |
5M |
1:10:11 |
14:02 |
33.96 |
10km |
1:28:22 |
14:13 |
33.63 |
10M |
2:26:21 |
14:38 |
33.48 |
Half |
3:14:50 |
14:52 |
32.93 |
20M |
5:05:07 |
15:15 |
33.15 |
Mara |
6:46:14 |
15:30 |
33.03 |
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