Thu 9th May 2024 at 7:07pm by dacecain
Run > Warm Down
-
Time
14:00
-
Miles
1.61
-
Min/mi
8:42
-
Pacing
93%
-
WAVA
51.14
-
Stride(cm)
109
-
Cals
188
-
Cadence
171
-
BPM
155
-
%MHR
77.9
-
B/mi
1347
-
Asc(m)
59
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 0.22mi - 2:00(9:13/mi) 134/149bpm [1235b/mi] 22cal
2) 0.6mi - 5:00(8:19/mi) 159/164bpm [1322b/mi] 69cal
3) 0.22mi - 2:00(9:04/mi) 155/160bpm [1404b/mi] 27cal
4) 0.05mi - 20(6:41/mi) 156/161bpm [1043b/mi] 5cal
5) 0.06mi - 40(10:21/mi) 166/169bpm [1719b/mi] 9cal
6) 0.05mi - 20(6:27/mi) 166/168bpm [1071b/mi] 5cal
7) 0.07mi - 40(9:55/mi) 174/178bpm [1727b/mi] 10cal
8) 0.06mi - 20(6:01/mi) 172/176bpm [1035b/mi] 5cal
9) 0.07mi - 40(9:00/mi) 166/167bpm [1493b/mi] 10cal
10) 0.21mi - 2:00(9:43/mi) 153/162bpm [1486b/mi] 26cal
11) 0mi - 0(1:30/mi) 156/156bpm [235b/mi]
2:00 5:00 2:00 20 40 20 40 20 40 2:00 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
36 |
36 |
9:34 |
119 108-133 |
1139 |
165 162-166 |
0/6 |
0.13 |
1:10 |
34 |
9:03 |
138 134-142 |
1248 |
169 166-170 |
4/0 |
0.19 |
1:43 |
33 |
8:49 |
144 143-148 |
1269 |
170 168-172 |
2/4 |
0.25 |
2:15 |
32 |
8:36 |
150 148-153 |
1289 |
172 172-174 |
0/3 |
0.31 |
2:45 |
30 |
8:03 |
155 154-158 |
1247 |
172 170-172 |
2/3 |
0.38 |
3:16 |
31 |
8:10 |
156 155-158 |
1274 |
171 168-172 |
2/0 |
0.44 |
3:46 |
31 |
8:09 |
154 154-154 |
1256 |
170 170-172 |
1/3 |
0.50 |
4:21 |
35 |
9:12 |
159 154-163 |
1463 |
172 170-174 |
0/1 |
0.56 |
4:53 |
32 |
8:31 |
164 164-164 |
1396 |
172 172-174 |
12/0 |
0.63 |
5:24 |
32 |
8:25 |
164 163-164 |
1382 |
171 168-174 |
0/2 |
0.69 |
5:57 |
32 |
8:36 |
163 162-163 |
1402 |
172 170-176 |
5/1 |
0.75 |
6:26 |
30 |
7:52 |
160 158-163 |
1260 |
173 170-176 |
0/6 |
0.81 |
6:55 |
29 |
7:48 |
159 159-160 |
1241 |
171 170-172 |
1/4 |
0.88 |
7:31 |
35 |
9:21 |
159 154-160 |
1487 |
166 164-172 |
2/2 |
0.94 |
8:05 |
34 |
9:04 |
154 153-154 |
1397 |
169 168-170 |
1/0 |
1.00 |
8:38 |
34 |
8:58 |
154 154-154 |
1382 |
170 166-176 |
4/0 |
1.06 |
9:08 |
30 |
7:52 |
155 154-156 |
1221 |
169 162-184 |
3/0 |
1.13 |
9:40 |
33 |
8:44 |
163 155-169 |
1423 |
178 162-188 |
1/0 |
1.19 |
10:11 |
31 |
8:09 |
167 164-169 |
1362 |
173 164-184 |
7/0 |
1.25 |
10:45 |
34 |
9:07 |
172 166-176 |
1568 |
171 160-186 |
2/2 |
1.31 |
11:13 |
28 |
7:26 |
175 171-177 |
1300 |
172 160-188 |
0/4 |
1.38 |
11:44 |
30 |
8:06 |
166 163-167 |
1346 |
176 160-192 |
1/2 |
1.44 |
12:20 |
36 |
9:39 |
158 150-167 |
1525 |
165 164-168 |
2/1 |
1.50 |
12:55 |
36 |
9:30 |
150 149-151 |
1426 |
168 168-170 |
5/1 |
1.56 |
13:32 |
37 |
9:44 |
154 151-155 |
1499 |
168 166-168 |
3/1 |
1.61 |
14:00 |
28 |
9:37 |
155 155-156 |
1490 |
170 168-172 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
170 |
1.6 |
14:00 |
8:41 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:01 |
40.85% |
More |
800m |
4:09 |
8:20 |
45.95% |
More |
1km |
5:10 |
8:19 |
48.04% |
More |
Mile |
8:25 |
8:25 |
50.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
50.02 |
5km |
28:06 |
9:03 |
51.17 |
5M |
46:32 |
9:18 |
50.29 |
10km |
58:36 |
9:26 |
49.86 |
10M |
1:37:02 |
9:42 |
49.75 |
Half |
2:09:11 |
9:52 |
49.06 |
20M |
3:22:18 |
10:07 |
49.64 |
Mara |
4:29:20 |
10:17 |
49.72 |
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