Fri 6th Dec 2019 at 4:00pm by ascoey
Run > General
-
Time
32:03
-
Miles
3.14
-
Min/mi
10:12
-
Pacing
90%
-
WAVA
44.98
-
Stride(cm)
97
-
Cals
580
-
Cadence
163
-
BPM
130
-
%MHR
77.2
-
B/mi
1332
-
Asc(m)
94
-
Hillscore
7
-
Surface
Road
Notes & Comments
Not used to running at this time but as I only work a half day on a Friday, I should make more use of it. Wouldn't have run without the club's Festive Challenge.
Split Summary
===
1) 3.14m - 32:03(10:13/m) 131/160bpm 580cal 5.88/6.47mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.98 |
10:00 |
10:00 |
10:09 |
128 74-159 |
1300 |
161 120-172 |
26/47 |
1.93 |
20:00 |
10:00 |
10:38 |
133 121-140 |
1414 |
162 156-174 |
44/16 |
2.89 |
30:00 |
10:00 +26
|
10:21 |
131 117-139 |
1357 |
165 158-174 |
22/20 |
3.14 |
32:29 |
2:29 |
10:01 |
132 129-134 |
1322 |
165 160-172 |
2/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
162 |
3.1 |
32:03 |
10:21 |
Walk |
0.0 |
120 |
0 |
0 |
NAN:00:00 |
Pause |
1.3 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:16 |
35.09% |
More |
800m |
4:46 |
9:35 |
39.66% |
More |
1km |
5:59 |
9:38 |
41.11% |
More |
Mile |
10:13 |
10:13 |
41.08% |
More |
5k |
31:43 |
10:13 |
44.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:10 |
9:10 |
45.76 |
5km |
31:41 |
10:12 |
45.03 |
5M |
53:19 |
10:40 |
43.53 |
10km |
1:07:37 |
10:53 |
42.85 |
10M |
1:53:47 |
11:23 |
42.07 |
Half |
2:32:53 |
11:40 |
41.10 |
20M |
4:02:51 |
12:09 |
41.00 |
Mara |
5:26:18 |
12:27 |
40.69 |
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