- Good
- cold
-
Time
39:53
-
Miles
3.15
-
Min/mi
12:40
-
Pacing
95%
-
WAVA
44.34
-
Stride(cm)
78
-
Cals
340
-
Cadence
164
-
BPM
127
-
%MHR
68.6
-
B/mi
1608
-
Asc(m)
178
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
5 comments
C25k graduates at Warrington parkrun. My legs feeling yesterday's workout so I happily coached Janine to sub 40 minutes.
Split Summary
===
1) 1m - 12:29(12:29/m) 127/153bpm [1586b/mi] 115cal 4.8/5.59mph
2) 1m - 13:01(13:01/m) 128/136bpm [1666b/mi] 113cal 4.61/4.84mph
3) 1m - 12:37(12:37/m) 127/133bpm [1603b/mi] 98cal 4.75/5.36mph
4) 0.15m - 1:45(11:57/m) 130/133bpm [1553b/mi] 14cal 5.02/5.07mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:30 |
1:30 |
12:03 |
114 87-127 |
1373 |
169 166-174 |
0/3 |
0.25 |
3:05 |
1:35 |
12:38 |
128 125-132 |
1617 |
167 162-174 |
1/5 |
0.38 |
4:41 |
1:36 |
12:44 |
126 121-129 |
1605 |
166 164-172 |
6/8 |
0.50 |
6:10 |
1:29 |
11:54 |
127 125-129 |
1512 |
167 166-168 |
10/11 |
0.63 |
7:41 |
1:31 |
12:10 |
128 125-130 |
1557 |
165 164-168 |
6/7 |
0.75 |
9:20 |
1:39 |
13:09 |
128 124-131 |
1684 |
164 162-166 |
5/7 |
0.88 |
10:53 |
1:34 |
12:29 |
128 126-130 |
1597 |
164 160-164 |
15/12 |
1.00 |
12:29 |
1:36 |
12:48 |
136 128-152 |
1741 |
163 162-164 |
7/10 |
1.13 |
14:06 |
1:36 |
12:51 |
128 125-130 |
1645 |
164 162-166 |
7/3 |
1.25 |
15:43 |
1:37 |
12:58 |
128 126-129 |
1661 |
163 160-166 |
4/9 |
1.38 |
17:19 |
1:36 |
12:49 |
128 126-131 |
1641 |
164 162-166 |
16/12 |
1.50 |
18:54 |
1:35 |
12:41 |
123 115-130 |
1560 |
166 164-168 |
7/15 |
1.63 |
20:32 |
1:37 |
12:58 |
126 123-128 |
1635 |
163 162-164 |
9/5 |
1.75 |
22:13 |
1:42 |
13:32 |
130 125-136 |
1760 |
161 156-166 |
18/7 |
1.88 |
23:50 |
1:37 |
12:54 |
130 128-133 |
1676 |
161 158-162 |
6/12 |
2.00 |
25:30 |
1:40 |
13:22 |
129 126-134 |
1724 |
162 160-164 |
9/12 |
2.13 |
27:04 |
1:34 |
12:30 |
126 121-129 |
1574 |
161 160-164 |
10/6 |
2.25 |
28:45 |
1:41 |
13:27 |
125 123-128 |
1681 |
161 156-166 |
9/9 |
2.38 |
30:25 |
1:40 |
13:23 |
126 124-129 |
1686 |
160 158-162 |
6/14 |
2.50 |
31:56 |
1:31 |
12:06 |
129 126-131 |
1561 |
161 160-164 |
20/22 |
2.63 |
33:31 |
1:35 |
12:38 |
127 123-133 |
1604 |
162 160-164 |
6/13 |
2.75 |
35:04 |
1:33 |
12:25 |
126 124-129 |
1564 |
162 160-164 |
10/5 |
2.88 |
36:36 |
1:32 |
12:19 |
127 125-129 |
1565 |
161 160-164 |
11/11 |
3.00 |
38:08 |
1:32 |
12:13 |
129 126-133 |
1576 |
164 162-166 |
10/2 |
3.13 |
39:38 |
1:30 |
11:59 |
130 126-132 |
1558 |
163 162-164 |
6/11 |
3.15 |
39:53 |
15 |
12:02 |
131 131-131 |
1575 |
168 164-172 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
163 |
3.1 |
39:53 |
12:41 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:59 |
11:59 |
34.13% |
More |
800m |
6:03 |
12:11 |
37.32% |
More |
1km |
7:37 |
12:15 |
38.61% |
More |
Mile |
12:27 |
12:27 |
40.06% |
More |
5k |
39:22 |
12:40 |
44.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:18 |
11:18 |
44.16 |
5km |
39:17 |
12:39 |
44.38 |
5M |
1:06:16 |
13:15 |
43.00 |
10km |
1:24:08 |
13:32 |
42.43 |
10M |
2:21:55 |
14:12 |
41.51 |
Half |
3:10:56 |
14:35 |
40.33 |
20M |
5:03:57 |
15:12 |
39.95 |
Mara |
6:48:56 |
15:36 |
39.38 |
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