Mon 30th Jan 2017 at 7:00pm by snogard
Run > Intervals
- Good
- breezy
-
Time
1:03:13
-
Miles
5.21
-
Min/mi
12:08
-
Pacing
7.1%
-
WAVA
48.14
-
Stride(cm)
82
-
Cals
526
-
Cadence
161
-
BPM
143
-
%MHR
75.7
-
B/mi
1736
-
Asc(m)
42
-
Hillscore
9
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 10:27(10:27/m) 147/173bpm 104cal 5.74/6.57mph
2) 0.01m - 1:54(4:04:55/m) 105/118bpm 7cal 0.25/4.13mph
3) 0m - 5(39:17:15/m) 98/98bpm 0.02/0.15mph
4) 1m - 9:59(9:59/m) 144/155bpm 93cal 6.01/7.22mph
5) 1m - 10:25(10:25/m) 149/157bpm 101cal 5.76/7.03mph
6) 1m - 9:56(9:56/m) 150/157bpm 95cal 6.04/7.45mph
7) 0.19m - 2:11(11:38/m) 152/156bpm 21cal 5.16/6.01mph
8) 0.02m - 6:13(4:40:05/m) 111/154bpm 15cal 0.21/5.99mph
9) 0.99m - 12:02(12:06/m) 140/151bpm 90cal 4.96/6.8mph
10:27 1:54 5 9:59 10:25 9:56 2:11 6:13 12:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.99 |
10:00 |
10:00 |
10:09 |
148 84-173 |
1502 |
166 122-178 |
8/23 |
1.83 |
20:00 |
10:00 |
11:53 |
136 96-155 |
1615 |
164 122-176 |
12/26 |
2.83 |
30:00 |
10:00 |
9:59 |
150 140-156 |
1497 |
162 114-174 |
17/26 |
3.78 |
40:00 |
10:00 |
10:34 |
149 138-156 |
1574 |
156 122-174 |
24/25 |
4.21 |
50:00 |
10:00 |
22:59 |
137 98-155 |
3149 |
156 82-198 |
24/2 |
4.92 |
1:00:00 |
10:00 |
14:07 |
134 97-151 |
1891 |
160 112-184 |
20/4 |
5.21 |
1:03:12 |
3:12 |
10:57 |
143 137-149 |
1565 |
157 82-170 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.5 |
168 |
4.7 |
50:51 |
10:45 |
Walk |
15.5 |
122 |
0.5 |
9:48 |
20:30 |
Still |
4.0 |
- |
- |
2:33 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
51.01% |
More |
800m |
4:14 |
8:30 |
55.01% |
More |
1km |
5:23 |
8:40 |
56.11% |
More |
Mile |
9:50 |
9:50 |
51.94% |
More |
5k |
31:39 |
10:11 |
56.38% |
More |
5 miles |
1:01:00 |
12:12 |
47.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:17 |
10:17 |
49.66 |
5km |
35:48 |
11:31 |
49.84 |
5M |
1:00:25 |
12:05 |
48.30 |
10km |
1:16:44 |
12:21 |
47.66 |
10M |
2:09:31 |
12:57 |
46.63 |
Half |
2:54:18 |
13:18 |
45.31 |
20M |
4:37:37 |
13:53 |
44.90 |
Mara |
6:13:38 |
14:16 |
44.28 |
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Nicely done
Thank you