Tue 8th Nov 2022 at 7:10pm by tipsku
Run > Recovery Run
-
Time
39:30
-
Miles
3.46
-
Min/mi
11:25
-
Pacing
77%
-
WAVA
43.04
-
Stride(cm)
83
-
Cals
273
-
Cadence
170
-
BPM
123
-
%MHR
65.6
-
B/mi
1400
-
Asc(m)
25
-
Hillscore
1
-
Surface
Road
Notes & Comments
Beginners 2 week 4
Running with a larger group today. We went on a new route to Plagwitz and then back to Sachsenbrücke and the park where we ran 2 loops. This choice of course will be useful in the future when I have to deal with very varying abilities among the runners. More advanced runners can run a loop more.
Split Summary
===
1) 0.62m - 6:59(11:14/m) 119/128bpm [1337b/mi] 50cal
2) 0.62m - 7:01(11:18/m) 123/133bpm [1390b/mi] 50cal
3) 0.62m - 7:20(11:49/m) 120/133bpm [1417b/mi] 45cal
4) 0.62m - 6:54(11:06/m) 129/158bpm [1431b/mi] 52cal
5) 0.62m - 7:07(11:26/m) 124/133bpm [1419b/mi] 50cal
6) 0.36m - 4:09(11:40/m) 122/131bpm [1423b/mi] 26cal
6:59 7:01 7:20 6:54 7:07 4:09
-
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 |
1:25 |
1:25 |
11:24 |
109 78-124 |
1242 |
165 102-174 |
2/1 |
0.25 |
2:46 |
1:21 |
10:48 |
122 116-128 |
1318 |
170 162-174 |
3/1 |
0.38 |
4:09 |
1:23 |
11:00 |
121 112-126 |
1332 |
172 168-174 |
1/2 |
0.50 |
5:35 |
1:26 |
11:31 |
120 111-127 |
1383 |
170 168-172 |
3/3 |
0.63 |
7:00 |
1:25 |
11:20 |
122 119-125 |
1384 |
172 168-174 |
4/1 |
0.75 |
8:28 |
1:27 |
11:39 |
123 119-125 |
1433 |
174 170-176 |
2/2 |
0.88 |
9:52 |
1:24 |
11:12 |
123 120-127 |
1377 |
172 168-176 |
5/1 |
1.00 |
11:15 |
1:23 |
11:05 |
124 116-133 |
1374 |
171 170-174 |
1/2 |
1.13 |
12:39 |
1:24 |
11:09 |
121 117-125 |
1349 |
172 170-178 |
1/2 |
1.25 |
14:05 |
1:26 |
11:29 |
123 118-128 |
1412 |
170 168-172 |
3/2 |
1.38 |
15:30 |
1:25 |
11:24 |
124 118-133 |
1413 |
172 168-178 |
3/2 |
1.50 |
17:28 |
1:58 +20
|
15:43 |
116 100-130 |
1824 |
167 102-176 |
2/4 |
1.63 |
18:49 |
1:21 |
10:50 |
120 117-123 |
1300 |
173 170-174 |
1/1 |
1.75 |
20:28 |
1:38 +7
|
13:08 |
119 112-124 |
1562 |
168 120-172 |
2/1 |
1.88 |
21:55 |
1:27 |
11:35 |
120 117-124 |
1390 |
169 166-170 |
2/2 |
2.00 |
23:25 |
1:30 |
12:03 |
122 112-129 |
1470 |
169 150-172 |
2/2 |
2.13 |
24:37 |
1:12 |
9:33 |
137 112-150 |
1308 |
170 108-180 |
3/4 |
2.25 |
25:48 |
1:12 |
9:34 |
145 129-158 |
1388 |
173 164-180 |
2/3 |
2.38 |
27:14 |
1:26 |
11:28 |
123 118-129 |
1411 |
170 166-172 |
3/3 |
2.50 |
28:52 |
1:37 |
12:59 |
121 117-130 |
1571 |
165 136-170 |
1/2 |
2.63 |
30:18 |
1:26 |
11:28 |
119 115-126 |
1365 |
167 164-170 |
2/2 |
2.75 |
31:47 |
1:29 |
11:53 |
120 113-124 |
1427 |
170 144-250 |
11/2 |
2.88 |
33:13 |
1:26 |
11:29 |
127 121-133 |
1459 |
171 168-174 |
2/2 |
3.00 |
34:37 |
1:24 |
11:11 |
127 122-132 |
1420 |
170 170-172 |
2/2 |
3.13 |
35:59 |
1:22 |
10:58 |
130 127-133 |
1426 |
171 170-172 |
1/1 |
3.25 |
38:30 |
2:31 +1:03
|
20:08 |
117 91-130 |
2356 |
170 136-176 |
1/3 |
3.38 |
39:55 |
1:25 |
11:17 |
125 121-129 |
1411 |
173 170-176 |
1/1 |
3.46 |
40:59 |
1:04 |
12:09 |
123 119-127 |
1495 |
171 168-174 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.0 |
170 |
3.4 |
38:53 |
11:43 |
Walk |
1.4 |
125 |
0 |
35 |
32:00 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
3.5 |
- |
- |
1:30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:01 |
39.44% |
More |
800m |
5:15 |
10:34 |
37.32% |
More |
1km |
6:41 |
10:45 |
38.22% |
More |
Mile |
11:05 |
11:05 |
39.31% |
More |
5k |
35:44 |
11:30 |
42.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:02 |
10:02 |
43.42 |
5km |
35:05 |
11:18 |
43.39 |
5M |
59:18 |
11:52 |
41.87 |
10km |
1:15:22 |
12:08 |
41.23 |
10M |
2:07:26 |
12:45 |
40.07 |
Half |
2:51:40 |
13:06 |
38.78 |
20M |
4:33:50 |
13:42 |
38.15 |
Mara |
6:08:54 |
14:05 |
37.43 |
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