Mon 19th Jul 2021 at 6:23am by Rrunner
Run > Easy
- Amazing
- hellish
-
Time
32:19
-
Miles
3.96
-
Min/mi
8:10
-
Pacing
92%
-
WAVA
54.53
-
Stride(cm)
118
-
Cals
404
-
Cadence
168
-
BPM
138
-
%MHR
74.7
-
B/mi
1127
-
Asc(m)
37
-
Hillscore
1
-
Surface
Road
Notes & Comments
Easy 4 in the heat. Decided to ditch the usual double day Monday as it's going to be 27+ at lunch time. That doesn't sound like fun at all.
Split Summary
===
1) 1km - 5:21(5:21/km) 124/136bpm [664b/km] 61cal
2) 1km - 5:07(5:07/km) 136/142bpm [695b/km] 64cal
3) 1km - 5:06(5:06/km) 139/143bpm [708b/km] 64cal
4) 1km - 4:59(4:59/km) 141/145bpm [702b/km] 64cal
5) 1km - 4:54(4:54/km) 143/146bpm [700b/km] 64cal
6) 1km - 4:57(4:57/km) 142/147bpm [703b/km] 62cal
7) 0.38km - 1:55(5:04/km) 147/149bpm [745b/km] 25cal
5:21 5:07 5:06 4:59 4:54 4:57 1:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:14 |
100 58-121 |
923 |
173 164-182 |
0/2 |
0.25 |
2:11 |
1:01 |
8:10 |
125 121-127 |
1022 |
172 170-174 |
0/1 |
0.38 |
3:12 |
1:01 |
8:12 |
130 127-133 |
1065 |
170 166-174 |
3/1 |
0.50 |
4:19 |
1:07 |
8:55 |
135 133-136 |
1204 |
168 168-170 |
4/0 |
0.63 |
5:22 |
1:03 |
8:27 |
135 134-136 |
1141 |
169 166-170 |
2/0 |
0.75 |
6:24 |
1:02 |
8:15 |
136 135-138 |
1123 |
169 168-170 |
2/0 |
0.88 |
7:29 |
1:05 |
8:41 |
137 133-140 |
1189 |
168 166-168 |
0/1 |
1.00 |
8:29 |
1:00 |
8:02 |
134 132-136 |
1076 |
168 166-170 |
0/2 |
1.13 |
9:31 |
1:02 |
8:13 |
135 133-138 |
1110 |
168 166-170 |
0/2 |
1.25 |
10:31 |
1:00 |
7:59 |
141 138-142 |
1125 |
167 166-168 |
3/0 |
1.38 |
11:32 |
1:01 |
8:06 |
140 139-141 |
1135 |
167 166-170 |
2/0 |
1.50 |
12:38 |
1:06 |
8:47 |
137 134-141 |
1203 |
166 164-168 |
0/1 |
1.63 |
13:40 |
1:02 |
8:15 |
136 135-137 |
1123 |
167 164-170 |
0/2 |
1.75 |
14:40 |
1:00 |
8:03 |
140 136-142 |
1126 |
168 166-172 |
0/2 |
1.88 |
15:38 |
58 |
7:44 |
142 141-144 |
1099 |
169 168-170 |
3/0 |
2.00 |
16:37 |
59 |
7:54 |
143 142-145 |
1129 |
167 166-170 |
2/1 |
2.13 |
17:42 |
1:05 |
8:36 |
140 138-142 |
1205 |
167 166-168 |
0/1 |
2.25 |
18:42 |
1:00 |
8:03 |
138 135-140 |
1111 |
167 166-170 |
0/2 |
2.38 |
19:44 |
1:01 |
8:12 |
141 140-143 |
1156 |
167 164-170 |
0/1 |
2.50 |
20:38 |
54 |
7:14 |
145 144-145 |
1048 |
168 168-170 |
2/0 |
2.63 |
21:38 |
1:00 |
8:02 |
145 142-146 |
1164 |
167 166-170 |
2/1 |
2.75 |
22:40 |
1:02 |
8:18 |
140 140-142 |
1162 |
166 164-168 |
0/1 |
2.88 |
23:41 |
1:00 |
8:03 |
141 140-143 |
1136 |
167 164-170 |
0/2 |
3.00 |
24:41 |
1:00 |
8:00 |
143 141-146 |
1145 |
168 166-168 |
1/1 |
3.13 |
25:34 |
53 |
7:05 |
146 146-147 |
1034 |
167 166-168 |
3/0 |
3.25 |
26:32 |
59 |
7:49 |
146 145-147 |
1142 |
167 164-170 |
1/1 |
3.38 |
27:35 |
1:02 |
8:20 |
144 143-145 |
1199 |
168 166-170 |
0/1 |
3.50 |
28:31 |
57 |
7:32 |
142 139-143 |
1070 |
167 166-168 |
0/3 |
3.63 |
29:45 |
1:13 |
9:48 |
138 136-139 |
1352 |
166 164-168 |
0/6 |
3.75 |
30:33 |
48 |
6:27 |
143 139-147 |
921 |
166 166-168 |
1/0 |
3.88 |
31:34 |
1:01 |
8:05 |
148 147-149 |
1195 |
166 164-168 |
2/0 |
3.96 |
32:19 |
45 |
8:29 |
146 143-148 |
1239 |
165 160-166 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
167 |
4 |
32:19 |
8:09 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
43.44% |
More |
800m |
3:48 |
7:38 |
47.56% |
More |
1km |
4:47 |
7:43 |
49.24% |
More |
Mile |
7:47 |
7:47 |
51.91% |
More |
5k |
24:56 |
8:02 |
55.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:23 |
7:23 |
54.72 |
5km |
24:54 |
8:01 |
55.16 |
5M |
41:31 |
8:18 |
53.74 |
10km |
52:25 |
8:26 |
53.09 |
10M |
1:27:21 |
8:44 |
52.59 |
Half |
1:56:43 |
8:55 |
51.64 |
20M |
3:03:50 |
9:12 |
51.95 |
Mara |
4:05:38 |
9:23 |
51.85 |
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