Mon 4th Oct 2021 at 6:59pm by snogard
Run > Easy
-
Time
54:14
-
Miles
4.55
-
Min/mi
11:55
-
Pacing
75%
-
WAVA
51.96
-
Stride(cm)
84
-
Cals
383
-
Cadence
161
-
BPM
126
-
%MHR
66.6
-
B/mi
1500
-
Asc(m)
41
-
Hillscore
1
-
Surface
Road
Notes & Comments
6 comments
Super duper easy run, trying very hard not to go to fast as Kelly was struggling with heavy legs.
Split Summary
===
1) 1m - 11:08(11:08/m) 121/142bpm [1346b/mi] 86cal 5.39/6.3mph
2) 1m - 12:10(12:10/m) 127/137bpm [1545b/mi] 91cal 4.93/6.53mph
3) 1m - 11:29(11:29/m) 128/142bpm [1470b/mi] 80cal 5.23/6.03mph
4) 1m - 12:26(12:26/m) 128/145bpm [1591b/mi] 81cal 4.83/6.51mph
5) 0.55m - 7:01(12:40/m) 129/145bpm [1634b/mi] 45cal 4.74/7.49mph
11:08 12:10 11:29 12:26 7:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:32 |
1:32 |
12:13 |
99 70-124 |
1210 |
162 120-168 |
0/1 |
0.25 |
2:49 |
1:18 |
10:22 |
121 117-124 |
1254 |
163 158-164 |
0/3 |
0.38 |
4:11 |
1:22 |
10:57 |
119 116-122 |
1303 |
165 164-168 |
1/4 |
0.50 |
5:26 |
1:15 |
9:58 |
121 120-122 |
1206 |
167 166-170 |
0/5 |
0.63 |
6:41 |
1:15 |
9:59 |
119 118-120 |
1188 |
167 164-170 |
0/6 |
0.75 |
8:06 |
1:25 |
11:19 |
117 109-127 |
1324 |
164 122-170 |
5/1 |
0.88 |
9:28 |
1:22 |
10:53 |
137 130-142 |
1492 |
167 164-170 |
6/0 |
1.00 |
11:08 |
1:40 |
13:19 |
129 122-139 |
1718 |
160 122-170 |
2/2 |
1.13 |
12:24 |
1:17 |
10:13 |
129 128-131 |
1319 |
168 164-170 |
0/2 |
1.25 |
13:43 |
1:19 |
10:28 |
131 129-133 |
1372 |
166 146-170 |
1/1 |
1.38 |
15:39 |
1:56 |
15:29 |
115 104-126 |
1780 |
157 122-244 |
0/1 |
1.50 |
17:17 |
1:38 |
13:05 |
127 122-132 |
1662 |
162 120-170 |
1/0 |
1.63 |
18:28 |
1:11 |
9:32 |
130 125-135 |
1238 |
167 164-172 |
1/1 |
1.75 |
20:05 |
1:36 |
12:50 |
131 118-137 |
1681 |
151 122-172 |
2/0 |
1.88 |
21:20 |
1:15 |
10:02 |
131 121-137 |
1315 |
172 168-176 |
2/3 |
2.00 |
23:18 |
1:58 |
15:42 |
123 107-136 |
1931 |
137 114-172 |
0/0 |
2.13 |
25:09 |
1:52 |
14:55 |
110 101-123 |
1640 |
145 116-168 |
1/1 |
2.25 |
26:27 |
1:17 |
10:19 |
130 123-135 |
1342 |
166 164-168 |
2/0 |
2.38 |
27:48 |
1:21 |
10:48 |
134 133-136 |
1447 |
166 164-168 |
1/1 |
2.50 |
29:06 |
1:19 |
10:28 |
132 131-133 |
1383 |
167 166-168 |
2/2 |
2.63 |
30:23 |
1:16 |
10:09 |
136 132-138 |
1379 |
169 168-172 |
6/3 |
2.75 |
31:41 |
1:18 |
10:27 |
134 131-137 |
1400 |
167 166-168 |
1/2 |
2.88 |
33:32 |
1:51 |
14:48 |
130 112-142 |
1925 |
160 122-170 |
1/1 |
3.00 |
34:47 |
1:15 |
9:57 |
124 117-131 |
1234 |
167 166-170 |
2/1 |
3.13 |
36:44 |
1:57 |
15:37 |
128 116-138 |
1998 |
168 166-178 |
3/0 |
3.25 |
38:15 |
1:31 |
12:11 |
133 126-139 |
1620 |
158 122-172 |
1/0 |
3.38 |
39:57 |
1:42 |
13:39 |
117 105-128 |
1598 |
141 110-172 |
3/0 |
3.50 |
41:11 |
1:14 |
9:49 |
139 131-145 |
1365 |
172 168-174 |
1/0 |
3.63 |
42:46 |
1:35 |
12:39 |
127 116-140 |
1606 |
147 116-174 |
0/1 |
3.75 |
44:36 |
1:50 |
14:44 |
128 112-141 |
1886 |
155 122-174 |
1/1 |
3.88 |
45:52 |
1:16 |
10:08 |
124 115-131 |
1257 |
168 166-170 |
0/2 |
4.00 |
47:12 |
1:20 |
10:40 |
135 132-137 |
1440 |
166 164-168 |
0/2 |
4.13 |
48:59 |
1:47 |
14:16 |
119 105-131 |
1698 |
151 122-166 |
1/2 |
4.25 |
50:22 |
1:22 |
10:59 |
130 124-136 |
1427 |
166 164-168 |
5/0 |
4.38 |
52:05 |
1:44 |
13:48 |
132 121-141 |
1823 |
165 122-174 |
1/2 |
4.50 |
53:26 |
1:21 |
10:45 |
136 125-144 |
1463 |
166 164-168 |
3/0 |
4.55 |
54:14 |
48 |
14:43 |
128 120-135 |
1883 |
136 122-166 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.2 |
167 |
4.2 |
46:46 |
11:02 |
Walk |
12.7 |
121 |
0.3 |
6:54 |
21:42 |
Still |
1.1 |
- |
- |
34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:50 |
44.30% |
More |
800m |
5:03 |
10:10 |
49.98% |
More |
1km |
6:24 |
10:18 |
51.02% |
More |
Mile |
10:50 |
10:50 |
50.07% |
More |
5k |
36:20 |
11:42 |
52.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:15 |
10:15 |
52.93 |
5km |
35:39 |
11:28 |
53.18 |
5M |
1:00:10 |
12:02 |
51.62 |
10km |
1:16:24 |
12:18 |
50.98 |
10M |
2:08:58 |
12:54 |
49.98 |
Half |
2:53:34 |
13:15 |
48.62 |
20M |
4:36:26 |
13:49 |
48.32 |
Mara |
6:12:02 |
14:12 |
47.73 |
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