Wed 24th Mar 2021 at 7:00am by ascoey
Run > General
-
Time
14:28
-
Miles
1.63
-
Min/mi
8:53
-
Pacing
72%
-
WAVA
50.11
-
Stride(cm)
109
-
Cals
286
-
Cadence
167
-
BPM
141
-
%MHR
83.3
-
B/mi
1250
-
Asc(m)
60
-
Hillscore
5
-
Surface
Road
Notes & Comments
Testing the knee.
Out along the West Stafford by pass (steady pace) and back 1km (quick).
No major reaction. Pleasing return pace. Something to build on.
Split Summary
===
1) 0.94m - 9:00(9:34/m) 131/158bpm 164cal 6.27/8.08mph
2) 0.68m - 5:23(7:56/m) 157/175bpm 121cal 7.57/8.04mph
3) 0.01m - 5(13:37/m) 162/162bpm 1cal 4.4/7.64mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
36 |
36 |
9:40 |
92 75-114 |
889 |
149 102-164 |
5/0 |
0.13 |
1:13 |
37 |
9:47 |
119 113-121 |
1165 |
161 158-164 |
0/2 |
0.19 |
1:44 |
31 |
8:10 |
125 121-127 |
1022 |
161 156-166 |
2/5 |
0.25 |
2:19 |
35 |
9:24 |
127 123-132 |
1195 |
164 162-168 |
2/4 |
0.31 |
2:55 |
36 |
9:34 |
130 130-131 |
1243 |
164 160-168 |
3/1 |
0.38 |
3:29 |
34 |
9:07 |
142 136-146 |
1296 |
165 162-166 |
0/3 |
0.44 |
4:03 |
34 |
9:01 |
140 137-145 |
1262 |
169 166-176 |
1/0 |
0.50 |
4:38 |
35 |
9:25 |
136 133-139 |
1280 |
166 164-168 |
3/0 |
0.56 |
5:16 |
38 |
10:07 |
136 133-139 |
1376 |
164 162-166 |
7/0 |
0.63 |
5:53 |
37 |
10:00 |
143 131-155 |
1429 |
165 162-170 |
3/1 |
0.69 |
6:30 |
37 |
9:46 |
151 145-158 |
1475 |
165 164-168 |
2/0 |
0.75 |
7:05 |
35 |
9:24 |
149 148-149 |
1402 |
165 162-168 |
1/3 |
0.81 |
7:40 |
35 |
9:14 |
139 135-145 |
1283 |
164 160-168 |
0/4 |
0.88 |
8:59 |
1:19 +44
|
21:00 |
122 106-135 |
2563 |
155 120-164 |
1/6 |
0.94 |
9:41 |
42 |
11:16 |
124 117-130 |
1398 |
163 156-172 |
5/0 |
1.00 |
10:25 |
44 +12
|
11:51 |
131 122-142 |
1551 |
177 172-182 |
1/5 |
1.06 |
10:59 |
33 |
8:50 |
148 145-149 |
1309 |
172 170-176 |
2/1 |
1.13 |
11:29 |
30 |
8:08 |
150 146-154 |
1219 |
172 170-174 |
8/0 |
1.19 |
11:59 |
30 |
7:59 |
165 158-169 |
1318 |
174 170-176 |
5/0 |
1.25 |
12:28 |
29 |
7:47 |
160 157-166 |
1245 |
172 168-174 |
3/1 |
1.31 |
12:55 |
27 |
7:08 |
173 170-175 |
1234 |
173 170-176 |
0/5 |
1.38 |
13:22 |
27 |
7:20 |
161 158-166 |
1180 |
176 172-178 |
0/11 |
1.44 |
13:52 |
29 |
7:48 |
159 158-160 |
1240 |
175 172-178 |
2/3 |
1.50 |
14:22 |
30 |
8:08 |
161 161-162 |
1309 |
173 170-176 |
1/3 |
1.56 |
14:53 |
30 |
8:07 |
162 161-163 |
1314 |
172 170-172 |
5/0 |
1.63 |
15:24 |
32 |
8:26 |
162 162-163 |
1366 |
174 164-182 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.0 |
167 |
1.6 |
14:16 |
9:26 |
Walk |
1.3 |
109 |
0 |
13 |
13:11 |
Pause |
5.7 |
- |
- |
56 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:30 |
43.71% |
More |
800m |
3:52 |
7:46 |
49.34% |
More |
1km |
4:54 |
7:53 |
50.71% |
More |
Mile |
9:29 |
9:29 |
44.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:29 |
8:29 |
49.82 |
5km |
29:18 |
9:26 |
49.08 |
5M |
49:18 |
9:52 |
47.47 |
10km |
1:02:31 |
10:04 |
46.73 |
10M |
1:45:13 |
10:31 |
45.88 |
Half |
2:21:22 |
10:47 |
44.83 |
20M |
3:44:34 |
11:14 |
44.72 |
Mara |
5:01:44 |
11:31 |
44.38 |
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