Thu 17th Sep 2020 at 6:00pm by Old Man
Run > Coaching
-
Time
20:29
-
Miles
1.52
-
Min/mi
13:29
-
Pacing
0.1%
-
WAVA
36.28
-
Stride(cm)
76
-
Cals
212
-
Cadence
158
-
BPM
113
-
%MHR
63.8
-
B/mi
1529
-
Asc(m)
21
-
Surface
Road
Notes & Comments
2 comments
Werrington R4F group, week 3
Ran 1m, recovery then run half mile. Finish with ducks and drakes
Split Summary
===
1) 1m - 14:17(14:17/m) 114/144bpm 146cal 4.2/5.26mph
2) 0.52m - 6:11(11:57/m) 118/130bpm 66cal 5.02/6.37mph
-
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.
|
0.74 |
10:00 |
10:00 |
13:35 |
118 95-144 |
1602 |
158 118-170 |
10/15 |
1.00 |
20:00 |
10:00 +6:00
|
37:20 |
108 50-121 |
4033 |
146 116-166 |
6/1 |
1.52 |
26:28 |
6:28 |
12:36 |
111 47-130 |
1398 |
165 158-172 |
5/9 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.9 |
163 |
1.4 |
17:02 |
16:45 |
Walk |
10.2 |
121 |
0.1 |
3:18 |
23:05 |
Still |
0.4 |
- |
- |
8 |
- |
Pause |
18.5 |
- |
- |
6:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:37 |
33.40% |
More |
800m |
5:50 |
11:45 |
36.04% |
More |
1km |
8:27 |
13:36 |
32.44% |
More |
Mile |
14:15 |
14:15 |
32.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:52 |
12:52 |
36.20 |
5km |
45:18 |
14:35 |
35.04 |
5M |
1:16:49 |
15:22 |
33.77 |
10km |
1:37:46 |
15:44 |
33.19 |
10M |
2:45:47 |
16:35 |
32.42 |
Half |
3:43:44 |
17:05 |
31.57 |
20M |
5:57:51 |
17:54 |
31.28 |
Mara |
8:02:55 |
18:26 |
30.91 |
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Ooh, good to see R4F going on 🥰
Thanks, I've two groups going on at the moment, one at week 5 at Thorpe Meadows (near the rowing lake) and the Werrington one at week 3. Hopefully parkrun will be back for the "graduation" runs 😃