Tue 17th Jan 2023 at 3:07pm by jdc
Run > General
-
Time
19:29
-
Miles
2.11
-
Min/mi
9:14
-
Pacing
93%
-
WAVA
62.95
-
Stride(cm)
98
-
Cals
180
-
Cadence
177
-
BPM
150
-
%MHR
87.8
-
B/mi
1386
-
Asc(m)
96
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:24(9:24/m) 140/161bpm [1317b/mi] 79cal 6.38/7.03mph
2) 1m - 9:09(9:09/m) 160/175bpm [1464b/mi] 91cal 6.56/7.2mph
3) 0.11m - 56(8:36/m) 173/178bpm [1488b/mi] 10cal 6.97/7.03mph
Red January Day 17. An obstacle course run, bins, cars and pedestrians.
Not a bad run after 3 heavy days.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
38 |
38 |
10:01 |
126 100-150 |
1263 |
173 172-174 |
0/3 |
0.13 |
1:13 |
36 |
9:30 |
136 130-142 |
1292 |
173 172-176 |
0/1 |
0.19 |
1:51 |
37 |
9:59 |
145 143-146 |
1447 |
173 172-174 |
0/0 |
0.25 |
2:29 |
38 |
10:15 |
136 129-144 |
1394 |
172 170-174 |
0/1 |
0.31 |
3:05 |
36 |
9:36 |
131 130-133 |
1257 |
174 172-174 |
2/0 |
0.38 |
3:42 |
37 |
9:56 |
136 133-138 |
1352 |
175 174-176 |
0/5 |
0.44 |
4:22 |
39 |
10:30 |
138 135-140 |
1448 |
174 172-176 |
10/0 |
0.50 |
4:56 |
35 |
9:15 |
136 136-137 |
1257 |
176 174-176 |
1/6 |
0.56 |
5:32 |
36 |
9:37 |
137 135-139 |
1317 |
176 176-176 |
0/9 |
0.63 |
6:09 |
36 |
9:39 |
139 138-139 |
1342 |
177 176-178 |
5/5 |
0.69 |
6:41 |
32 |
8:38 |
142 139-145 |
1226 |
179 178-180 |
7/1 |
0.75 |
7:14 |
33 |
8:42 |
142 138-145 |
1236 |
181 178-182 |
3/14 |
0.81 |
7:47 |
34 |
8:57 |
149 145-153 |
1332 |
182 182-184 |
3/6 |
0.88 |
8:18 |
31 |
8:13 |
148 145-152 |
1215 |
183 182-184 |
3/4 |
0.94 |
8:51 |
33 |
8:41 |
158 151-161 |
1371 |
182 178-184 |
9/1 |
1.00 |
9:24 |
34 |
9:01 |
151 150-152 |
1362 |
182 178-184 |
2/3 |
1.06 |
10:01 |
36 |
9:41 |
150 148-151 |
1452 |
179 178-180 |
2/7 |
1.13 |
10:41 |
40 |
10:41 |
152 150-154 |
1623 |
176 176-176 |
4/7 |
1.19 |
11:17 |
37 |
9:48 |
152 149-154 |
1490 |
176 176-176 |
4/4 |
1.25 |
11:53 |
36 |
9:36 |
153 150-156 |
1468 |
176 176-176 |
9/0 |
1.31 |
12:28 |
35 |
9:20 |
146 142-152 |
1362 |
176 176-176 |
0/1 |
1.38 |
13:03 |
35 |
9:21 |
149 148-150 |
1393 |
176 176-176 |
9/4 |
1.44 |
13:39 |
36 |
9:36 |
157 144-169 |
1507 |
176 176-178 |
0/10 |
1.50 |
14:16 |
36 |
9:44 |
167 164-168 |
1624 |
176 176-176 |
0/2 |
1.56 |
14:52 |
36 |
9:34 |
169 166-171 |
1616 |
176 176-178 |
7/2 |
1.63 |
15:24 |
33 |
8:44 |
169 165-172 |
1475 |
177 176-180 |
3/4 |
1.69 |
15:54 |
29 |
7:50 |
162 162-163 |
1269 |
181 180-184 |
0/8 |
1.75 |
16:25 |
31 |
8:13 |
163 161-164 |
1339 |
182 180-184 |
0/9 |
1.81 |
16:58 |
33 |
8:50 |
167 160-173 |
1474 |
180 178-182 |
0/1 |
1.88 |
17:30 |
32 |
8:31 |
173 172-173 |
1473 |
180 178-182 |
14/0 |
1.94 |
18:00 |
31 |
8:12 |
171 169-174 |
1403 |
182 182-182 |
4/5 |
2.00 |
18:33 |
33 |
8:45 |
171 170-172 |
1495 |
182 178-184 |
1/10 |
2.06 |
19:06 |
33 |
8:42 |
173 171-174 |
1504 |
180 178-184 |
4/0 |
2.11 |
19:30 |
24 |
8:45 |
175 172-178 |
1531 |
181 178-182 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
177 |
2.1 |
19:29 |
9:14 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
51.44% |
More |
800m |
4:12 |
8:28 |
57.78% |
More |
1km |
5:22 |
8:38 |
58.76% |
More |
Mile |
8:58 |
8:58 |
58.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:50 |
8:50 |
59.92 |
5km |
29:22 |
9:27 |
62.98 |
5M |
48:37 |
9:43 |
62.28 |
10km |
1:01:13 |
9:51 |
62.01 |
10M |
1:41:22 |
10:08 |
61.93 |
Half |
2:14:58 |
10:18 |
60.86 |
20M |
3:31:21 |
10:34 |
61.44 |
Mara |
4:41:24 |
10:44 |
61.30 |
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