Tue 18th Dec 2018 at 6:00am by mdsparky
Run > Recovery Run
-
Time
30:22
-
Miles
3.07
-
Min/mi
9:53
-
Pacing
87.7%
-
WAVA
44.33
-
Stride(cm)
100
-
Cals
383
-
Cadence
163
-
BPM
158
-
%MHR
94.2
-
B/mi
1566
-
Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 9:46(9:46/m) 149/166bpm 112cal 6.15/6.8mph
2) 1m - 9:37(9:37/m) 162/169bpm 128cal 6.24/6.7mph
3) 1m - 9:33(9:33/m) 168/174bpm 129cal 6.28/6.85mph
4) 0.07m - 1:26(20:06/m) 152/168bpm 14cal 2.99/6.1mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:32 |
1:32 |
12:15 |
130 105-147 |
1592 |
164 162-168 |
0.25 |
2:46 |
1:14 |
9:52 |
147 146-148 |
1450 |
164 164-166 |
0.38 |
3:58 |
1:12 |
9:36 |
147 145-149 |
1410 |
164 164-164 |
0.50 |
5:10 |
1:12 |
9:34 |
145 144-146 |
1388 |
164 164-164 |
0.63 |
6:20 |
1:10 |
9:22 |
147 145-149 |
1376 |
165 164-168 |
0.75 |
7:30 |
1:10 |
9:18 |
153 150-156 |
1423 |
166 164-168 |
0.88 |
8:38 |
1:08 |
9:06 |
160 155-162 |
1456 |
167 166-170 |
1.00 |
9:47 |
1:09 |
9:12 |
164 162-166 |
1508 |
168 166-170 |
1.13 |
10:57 |
1:11 |
9:24 |
164 161-165 |
1543 |
168 166-170 |
1.25 |
12:08 |
1:11 |
9:26 |
159 157-160 |
1499 |
166 164-168 |
1.38 |
13:20 |
1:12 |
9:33 |
156 154-158 |
1491 |
166 164-168 |
1.50 |
14:30 |
1:11 |
9:25 |
160 158-161 |
1505 |
167 164-168 |
1.63 |
15:41 |
1:10 |
9:23 |
167 164-169 |
1567 |
167 164-168 |
1.75 |
16:51 |
1:10 |
9:23 |
168 167-169 |
1577 |
167 166-170 |
1.88 |
18:10 |
1:19 |
10:34 |
166 162-168 |
1755 |
167 166-168 |
2.00 |
19:24 |
1:13 |
9:46 |
157 155-160 |
1534 |
165 162-166 |
2.13 |
20:34 |
1:11 |
9:25 |
161 158-163 |
1516 |
165 164-168 |
2.25 |
21:44 |
1:10 |
9:20 |
167 164-169 |
1560 |
168 166-168 |
2.38 |
22:53 |
1:09 |
9:13 |
171 169-174 |
1577 |
170 168-170 |
2.50 |
24:04 |
1:11 |
9:27 |
172 170-174 |
1626 |
169 168-170 |
2.63 |
25:15 |
1:11 |
9:25 |
172 169-174 |
1621 |
167 166-168 |
2.75 |
26:28 |
1:13 |
9:48 |
170 168-173 |
1665 |
164 162-170 |
2.88 |
27:42 |
1:14 |
9:49 |
166 164-168 |
1629 |
165 164-166 |
3.00 |
29:06 |
1:24 |
11:13 |
166 165-168 |
1863 |
159 106-166 |
3.07 |
30:22 |
1:16 |
18:06 |
148 134-163 |
2678 |
114 106-116 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.3 |
166 |
3 |
28:56 |
9:39 |
Walk |
4.7 |
113 |
0.1 |
1:26 |
20:13 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:07 |
34.23% |
More |
800m |
4:35 |
9:13 |
39.03% |
More |
1km |
5:45 |
9:16 |
40.62% |
More |
Mile |
9:20 |
9:20 |
42.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:58 |
8:58 |
44.72 |
5km |
30:46 |
9:54 |
44.31 |
5M |
51:38 |
10:20 |
42.88 |
10km |
1:05:24 |
10:32 |
42.22 |
10M |
1:49:46 |
10:59 |
41.52 |
Half |
2:27:16 |
11:15 |
40.60 |
20M |
3:53:23 |
11:40 |
40.59 |
Mara |
5:13:06 |
11:57 |
40.35 |
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