Mon 20th Mar 2023 at 7:20am by AngeM
Run > Commute
-
Time
30:09
-
Miles
3.21
-
Min/mi
9:24
-
Pacing
77%
-
WAVA
57.84
-
Stride(cm)
85
-
Cals
291
-
Cadence
201
-
BPM
140
-
%MHR
81.7
-
B/mi
1312
-
Asc(m)
98
-
Hillscore
3
-
Surface
Road
Notes & Comments
Monday HIIT commute.
Split Summary
===
1) 1mi - 10:15(10:15/mi) 126/144bpm [1291b/mi] 90cal
2) 1mi - 9:13(9:13/mi) 144/152bpm [1327b/mi] 91cal
3) 1mi - 8:51(8:51/mi) 152/159bpm [1344b/mi] 91cal
4) 0.21mi - 1:51(8:53/mi) 155/161bpm [1376b/mi] 19cal
-
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 |
1:22 |
1:22 |
10:56 |
107 83-126 |
1169 |
191 102-200 |
0/12 |
0.25 |
2:57 |
1:35 +16
|
12:38 |
124 117-131 |
1566 |
195 190-200 |
12/9 |
0.38 |
4:19 |
1:22 |
10:55 |
130 122-136 |
1419 |
195 192-200 |
6/1 |
0.50 |
5:36 |
1:17 |
10:17 |
128 125-134 |
1317 |
198 194-200 |
7/3 |
0.63 |
7:15 |
1:39 +21
|
13:15 |
124 115-129 |
1644 |
197 194-198 |
3/8 |
0.75 |
8:26 |
1:11 |
9:26 |
122 108-139 |
1151 |
200 198-202 |
9/5 |
0.88 |
10:04 |
1:38 +25
|
13:04 |
133 123-144 |
1738 |
200 174-206 |
7/2 |
1.00 |
11:16 |
1:12 |
9:37 |
138 133-144 |
1328 |
202 198-206 |
5/3 |
1.13 |
12:24 |
1:08 |
9:04 |
144 143-146 |
1305 |
202 202-204 |
4/5 |
1.25 |
13:34 |
1:10 |
9:19 |
145 145-147 |
1350 |
202 200-206 |
4/4 |
1.38 |
14:47 |
1:14 |
9:49 |
147 146-148 |
1442 |
203 190-206 |
3/2 |
1.50 |
16:46 |
1:58 +45
|
15:47 |
134 109-147 |
2114 |
204 194-214 |
5/4 |
1.63 |
17:50 |
1:04 |
8:36 |
133 112-147 |
1144 |
208 204-212 |
4/9 |
1.75 |
18:55 |
1:05 |
8:40 |
149 147-150 |
1292 |
204 188-208 |
4/2 |
1.88 |
20:03 |
1:08 |
9:02 |
148 145-150 |
1336 |
204 190-210 |
2/9 |
2.00 |
21:13 |
1:10 |
9:23 |
150 147-152 |
1407 |
204 202-206 |
6/4 |
2.13 |
22:18 |
1:05 |
8:39 |
152 150-153 |
1314 |
204 200-208 |
15/7 |
2.25 |
23:23 |
1:05 |
8:37 |
150 148-152 |
1292 |
206 200-212 |
1/12 |
2.38 |
24:30 |
1:07 |
8:56 |
148 147-150 |
1321 |
206 204-208 |
2/7 |
2.50 |
25:37 |
1:07 |
8:55 |
153 152-154 |
1365 |
204 202-208 |
7/17 |
2.63 |
26:40 |
1:03 |
8:26 |
149 146-153 |
1258 |
205 202-210 |
5/10 |
2.75 |
27:47 |
1:07 |
8:55 |
151 146-155 |
1346 |
205 198-208 |
3/5 |
2.88 |
28:54 |
1:07 |
8:56 |
156 155-158 |
1393 |
203 190-206 |
2/3 |
3.00 |
30:14 |
1:20 +10
|
10:41 |
155 151-158 |
1656 |
204 192-208 |
5/0 |
3.13 |
31:18 |
1:04 |
8:30 |
155 147-160 |
1317 |
206 202-210 |
12/7 |
3.21 |
32:21 |
1:03 +17
|
12:54 |
155 151-160 |
2001 |
197 136-210 |
1/9 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:28 |
46.93% |
More |
800m |
4:19 |
8:41 |
50.36% |
More |
1km |
5:23 |
8:40 |
52.59% |
More |
Mile |
8:48 |
8:48 |
54.81% |
More |
5k |
31:05 |
10:00 |
54.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:45 |
8:45 |
55.12 |
5km |
29:07 |
9:22 |
57.88 |
5M |
48:14 |
9:39 |
57.05 |
10km |
1:00:43 |
9:46 |
56.76 |
10M |
1:40:33 |
10:03 |
56.50 |
Half |
2:13:53 |
10:13 |
55.44 |
20M |
3:29:39 |
10:29 |
55.75 |
Mara |
4:39:07 |
10:39 |
55.48 |
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