Fri 9th Apr 2021 at 9:00am by SooWoo
Run > Run-Walk
-
Time
40:10
-
Miles
3.02
-
Min/mi
13:18
-
Pacing
77%
-
WAVA
40.27
-
Stride(cm)
83
-
Cals
364
-
Cadence
146
-
BPM
133
-
%MHR
77.6
-
B/mi
1764
-
Asc(m)
38
-
Surface
Road
Notes & Comments
Alison’s Cto10km - Week4 Session 3 (5min run / 3min walk x 5)
Split Summary
===
1) 0.43m - 5:00(11:31/m) 135/143bpm 50cal 5.21/5.59mph
2) 0.16m - 3:00(18:19/m) 120/141bpm 23cal 3.27/5.45mph
3) 0.43m - 5:00(11:34/m) 146/153bpm 56cal 5.19/5.61mph
4) 0.17m - 3:00(18:04/m) 119/138bpm 17cal 3.32/5.16mph
5) 0.44m - 5:00(11:29/m) 133/143bpm 50cal 5.22/6.12mph
6) 0.18m - 3:00(16:25/m) 126/141bpm 20cal 3.65/6.59mph
7) 0.45m - 5:00(11:07/m) 141/147bpm 55cal 5.4/5.78mph
8) 0.16m - 3:00(18:36/m) 129/144bpm 21cal 3.23/5.18mph
9) 0.44m - 5:00(11:17/m) 140/149bpm 51cal 5.32/5.72mph
10) 0.15m - 3:00(19:42/m) 129/152bpm 21cal 3.05/5.68mph
11) 0m - 10(1:35:13/m) 116/117bpm 0.63/2.8mph
5:00 3:00 5:00 3:00 5:00 3:00 5:00 3:00 5:00 3:00 10
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:28 |
1:28 |
11:46 |
128 102-142 |
1505 |
166 160-168 |
2/6 |
0.25 |
2:54 |
1:25 |
11:23 |
134 130-139 |
1526 |
169 164-172 |
4/4 |
0.38 |
4:23 |
1:30 |
11:56 |
137 133-141 |
1635 |
169 164-172 |
3/6 |
0.50 |
6:13 |
1:50 |
14:38 |
133 124-141 |
1946 |
130 112-170 |
3/3 |
0.63 |
8:18 |
2:05 |
16:41 |
115 106-135 |
1918 |
124 110-168 |
4/1 |
0.75 |
9:45 |
1:27 |
11:37 |
149 139-153 |
1732 |
169 166-172 |
6/4 |
0.88 |
11:11 |
1:26 |
11:26 |
146 142-150 |
1669 |
167 162-170 |
2/6 |
1.00 |
13:12 |
2:01 +35
|
16:09 |
146 137-151 |
2357 |
163 126-172 |
2/3 |
1.13 |
15:17 |
2:05 |
16:38 |
125 115-149 |
2080 |
128 108-170 |
3/3 |
1.25 |
17:13 |
1:57 |
15:34 |
116 110-127 |
1805 |
130 104-170 |
5/3 |
1.38 |
18:36 |
1:23 |
11:03 |
134 128-140 |
1480 |
169 166-172 |
7/5 |
1.50 |
19:58 |
1:21 |
10:52 |
135 129-141 |
1466 |
171 168-176 |
1/6 |
1.63 |
21:21 |
1:23 |
11:02 |
137 134-143 |
1512 |
167 162-172 |
2/4 |
1.75 |
23:23 |
2:02 |
16:19 |
131 121-142 |
2138 |
127 100-172 |
2/2 |
1.88 |
25:16 |
1:53 |
15:02 |
125 117-141 |
1880 |
136 108-170 |
6/3 |
2.00 |
26:37 |
1:21 |
10:50 |
142 138-145 |
1537 |
169 168-170 |
4/3 |
2.13 |
27:59 |
1:22 |
10:58 |
144 141-147 |
1580 |
169 166-172 |
5/5 |
2.25 |
29:26 |
1:27 |
11:37 |
145 142-147 |
1684 |
170 166-172 |
1/3 |
2.38 |
31:42 |
2:16 |
18:07 |
132 121-144 |
2392 |
121 104-168 |
3/3 |
2.50 |
33:30 |
1:48 |
14:21 |
129 118-138 |
1852 |
150 104-172 |
4/6 |
2.63 |
34:57 |
1:27 |
11:33 |
139 135-141 |
1606 |
169 164-172 |
8/4 |
2.75 |
36:22 |
1:26 |
11:25 |
143 139-147 |
1633 |
169 166-172 |
1/3 |
2.88 |
37:47 |
1:25 |
11:21 |
147 144-152 |
1669 |
168 112-174 |
1/5 |
3.00 |
40:11 |
2:24 |
19:11 |
128 115-149 |
2455 |
110 98-116 |
2/1 |
3.02 |
40:47 |
36 |
27:23 |
118 114-125 |
3232 |
102 96-104 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
64.4 |
168 |
2.3 |
26:03 |
11:39 |
Walk |
34.0 |
112 |
0.7 |
14:05 |
19:10 |
Still |
0.2 |
- |
- |
4 |
- |
Pause |
1.4 |
- |
- |
35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:34 |
37.23% |
More |
800m |
5:45 |
11:34 |
37.31% |
More |
1km |
7:52 |
12:39 |
35.54% |
More |
Mile |
12:12 |
12:12 |
39.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:09 |
12:09 |
39.26 |
5km |
41:25 |
13:20 |
40.24 |
5M |
1:09:18 |
13:52 |
39.26 |
10km |
1:27:40 |
14:07 |
38.86 |
10M |
2:26:42 |
14:40 |
38.27 |
Half |
3:16:28 |
15:00 |
37.33 |
20M |
5:10:30 |
15:32 |
37.18 |
Mara |
6:55:51 |
15:52 |
36.77 |
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