Fri 15th Jul 2022 at 9:04am by Old Man
Run > General
-
Time
48:36
-
Miles
4.00
-
Min/mi
12:09
-
Pacing
82%
-
WAVA
43.21
-
Stride(cm)
84
-
Cals
545
-
Cadence
157
-
BPM
121
-
%MHR
68
-
B/mi
1471
-
Asc(m)
84
-
Hillscore
1
-
Surface
Road
Notes & Comments
Friday run from Simon's this week. Very warm so we ran slightly shorter. Kept it steady and part of second mile off road
Split Summary
===
1) 1m - 11:40(11:40/m) 117/123bpm [1366b/mi] 130cal 5.14/6.16mph
2) 1m - 12:54(12:54/m) 120/124bpm [1549b/mi] 142cal 4.65/5.18mph
3) 1m - 12:03(12:03/m) 123/129bpm [1483b/mi] 133cal 4.98/5.34mph
4) 1m - 11:56(11:56/m) 127/135bpm [1516b/mi] 140cal 5.03/5.38mph
5) 0m - 2(8:48/m) 135/135bpm [1189b/mi] 6.81/5.03mph
11:40 12:54 12:03 11:56 2
-
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 |
1:18 |
1:18 |
10:23 |
104 82-117 |
1079 |
158 110-166 |
2/2 |
0.25 |
2:42 |
1:24 |
11:13 |
117 115-118 |
1312 |
163 160-164 |
3/1 |
0.38 |
4:10 |
1:28 |
11:48 |
114 112-115 |
1344 |
160 158-162 |
3/3 |
0.50 |
5:41 |
1:30 |
12:02 |
119 115-120 |
1432 |
162 156-172 |
8/2 |
0.63 |
7:11 |
1:30 |
12:01 |
118 117-119 |
1418 |
160 158-162 |
1/6 |
0.75 |
8:41 |
1:30 |
12:00 |
121 119-122 |
1451 |
160 158-162 |
6/3 |
0.88 |
10:10 |
1:29 |
11:55 |
119 117-121 |
1419 |
159 158-160 |
5/3 |
1.00 |
11:40 |
1:30 |
11:58 |
119 117-121 |
1424 |
160 158-162 |
0/9 |
1.13 |
13:11 |
1:31 |
12:07 |
117 114-118 |
1418 |
159 158-162 |
2/6 |
1.25 |
14:43 |
1:33 |
12:21 |
118 117-120 |
1457 |
157 132-162 |
4/4 |
1.38 |
16:16 |
1:33 |
12:22 |
121 118-123 |
1496 |
156 154-158 |
3/5 |
1.50 |
17:49 |
1:33 |
12:24 |
123 121-124 |
1526 |
155 154-158 |
5/2 |
1.63 |
19:26 |
1:37 |
12:54 |
123 122-124 |
1588 |
155 154-156 |
3/5 |
1.75 |
21:08 |
1:42 |
13:33 |
122 120-124 |
1654 |
152 148-154 |
3/4 |
1.88 |
22:58 |
1:50 |
14:42 |
116 113-119 |
1705 |
144 108-158 |
8/6 |
2.00 |
24:34 |
1:37 |
12:53 |
121 120-123 |
1558 |
157 156-158 |
6/2 |
2.13 |
26:10 |
1:36 |
12:46 |
120 118-121 |
1532 |
156 154-158 |
4/3 |
2.25 |
27:37 |
1:27 |
11:38 |
125 121-128 |
1454 |
159 156-160 |
1/11 |
2.38 |
29:07 |
1:29 |
11:54 |
126 124-128 |
1499 |
158 156-160 |
5/3 |
2.50 |
30:38 |
1:32 |
12:14 |
123 122-125 |
1505 |
156 154-160 |
3/5 |
2.63 |
32:09 |
1:31 |
12:05 |
124 122-127 |
1498 |
157 156-162 |
6/4 |
2.75 |
34:45 |
2:36 +1:08
|
20:47 |
113 94-126 |
2349 |
152 118-162 |
8/4 |
2.88 |
36:17 |
1:32 |
12:14 |
125 117-129 |
1528 |
159 154-164 |
4/4 |
3.00 |
37:46 |
1:30 |
11:56 |
126 125-128 |
1504 |
156 154-160 |
4/10 |
3.13 |
39:16 |
1:29 |
11:55 |
126 124-128 |
1501 |
155 154-156 |
8/3 |
3.25 |
40:46 |
1:30 |
12:01 |
127 126-129 |
1525 |
156 154-158 |
2/6 |
3.38 |
42:30 |
1:44 +13
|
13:51 |
125 121-129 |
1732 |
158 156-162 |
12/4 |
3.50 |
44:00 |
1:30 |
12:01 |
127 125-129 |
1526 |
159 156-160 |
7/6 |
3.63 |
45:29 |
1:29 |
11:55 |
127 123-128 |
1514 |
158 156-160 |
2/5 |
3.75 |
46:57 |
1:28 |
11:46 |
128 125-130 |
1506 |
159 158-162 |
2/6 |
3.88 |
48:27 |
1:29 |
11:54 |
129 128-130 |
1536 |
158 158-160 |
8/5 |
4.00 |
49:55 |
1:29 |
11:49 |
131 127-135 |
1549 |
157 156-162 |
6/2 |
4.00 |
49:58 |
3 |
10:50 |
134 134-134 |
1451 |
156 156-156 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.5 |
158 |
4 |
47:43 |
12:07 |
Walk |
4.0 |
118 |
0 |
2:01 |
41:04 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.4 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:41 |
10:47 |
33.30% |
More |
800m |
5:39 |
11:21 |
37.85% |
More |
1km |
7:08 |
11:29 |
39.04% |
More |
Mile |
11:40 |
11:40 |
40.63% |
More |
5k |
39:02 |
12:34 |
41.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:26 |
10:26 |
45.41 |
5km |
36:43 |
11:49 |
43.99 |
5M |
1:02:16 |
12:27 |
42.43 |
10km |
1:19:15 |
12:45 |
41.71 |
10M |
2:14:23 |
13:26 |
40.76 |
Half |
3:01:21 |
13:51 |
39.71 |
20M |
4:50:04 |
14:30 |
39.34 |
Mara |
6:31:26 |
14:56 |
38.87 |
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