Fri 19th Apr 2024 at 7:10am by Shaker
Run > General
- v warm
-
Time
30:27
-
Miles
3.17
-
Min/mi
9:36
-
Pacing
94.1%
-
WAVA
56.13
-
Stride(cm)
100
-
Cals
335
-
Cadence
167
-
BPM
138
-
%MHR
80.8
-
B/mi
1328
-
Asc(m)
84
-
Hillscore
2
-
Surface
Road
Notes & Comments
Tried with only limited success to keep heart rate out of the red. Finished with 100 m of Strides
1) 1km - 5:56(5:56/km) 124/146bpm [736b/km] 59cal
2) 1km - 5:46(5:46/km) 140/145bpm [807b/km] 64cal
3) 1km - 5:50(5:50/km) 143/146bpm [834b/km] 66cal
4) 1km - 6:08(6:08/km) 143/148bpm [876b/km] 69cal
5) 1km - 6:15(6:15/km) 143/151bpm [893b/km] 70cal
6) 0.1km - 33(5:30/km) 155/161bpm [852b/km] 7cal
5:56 5:46 5:50 6:08 6:15 33
-
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.
|
0.13 |
1:20 |
1:20 |
10:42 |
98 75-115 |
1048 |
162 156-166 |
0/5 |
0.25 |
2:35 |
1:15 |
9:58 |
119 115-124 |
1187 |
167 164-168 |
5/7 |
0.38 |
3:44 |
1:09 |
9:12 |
130 121-134 |
1195 |
167 164-170 |
4/4 |
0.50 |
4:51 |
1:08 |
9:00 |
136 134-139 |
1225 |
167 164-170 |
8/1 |
0.63 |
6:00 |
1:08 |
9:08 |
142 140-146 |
1296 |
169 164-170 |
1/2 |
0.75 |
7:09 |
1:09 |
9:11 |
140 138-141 |
1285 |
168 166-170 |
1/3 |
0.88 |
8:18 |
1:09 |
9:15 |
139 137-144 |
1285 |
169 168-172 |
5/5 |
1.00 |
9:29 |
1:10 |
9:24 |
136 134-138 |
1278 |
168 164-170 |
2/4 |
1.13 |
10:38 |
1:10 |
9:16 |
141 138-143 |
1307 |
168 166-174 |
4/1 |
1.25 |
11:47 |
1:09 |
9:13 |
143 140-145 |
1317 |
169 164-172 |
5/6 |
1.38 |
12:57 |
1:10 |
9:21 |
144 142-146 |
1345 |
167 162-170 |
2/3 |
1.50 |
14:05 |
1:08 |
9:02 |
143 140-145 |
1291 |
170 166-174 |
6/4 |
1.63 |
15:18 |
1:13 |
9:41 |
143 140-146 |
1386 |
166 164-168 |
1/5 |
1.75 |
16:28 |
1:10 |
9:23 |
142 141-143 |
1333 |
169 168-172 |
12/3 |
1.88 |
17:40 |
1:12 |
9:37 |
143 141-146 |
1375 |
167 164-172 |
2/5 |
2.00 |
18:51 |
1:11 |
9:28 |
143 141-145 |
1354 |
169 166-170 |
2/6 |
2.13 |
20:04 |
1:13 |
9:43 |
142 141-143 |
1381 |
167 166-170 |
3/5 |
2.25 |
21:21 |
1:17 |
10:15 |
142 140-143 |
1456 |
165 164-166 |
6/1 |
2.38 |
22:36 |
1:15 |
9:58 |
142 141-142 |
1415 |
166 164-168 |
5/4 |
2.50 |
23:50 |
1:14 |
9:54 |
145 142-148 |
1435 |
165 164-168 |
4/6 |
2.63 |
25:04 |
1:14 |
9:54 |
143 140-147 |
1417 |
167 164-168 |
2/7 |
2.75 |
26:19 |
1:14 |
9:55 |
146 144-148 |
1448 |
167 164-170 |
3/5 |
2.88 |
27:40 |
1:21 |
10:50 |
140 136-146 |
1517 |
164 162-166 |
9/0 |
3.00 |
28:56 |
1:16 |
10:06 |
143 139-146 |
1445 |
166 164-170 |
2/3 |
3.13 |
30:03 |
1:07 |
8:59 |
146 141-154 |
1312 |
166 162-170 |
6/6 |
3.17 |
30:27 |
24 |
9:50 |
157 155-161 |
1544 |
164 158-168 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
166 |
3.2 |
30:27 |
9:37 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
41.65% |
More |
800m |
4:31 |
9:06 |
48.86% |
More |
1km |
5:41 |
9:08 |
50.78% |
More |
Mile |
9:12 |
9:12 |
53.35% |
More |
5k |
29:46 |
9:35 |
56.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:51 |
7:51 |
62.52 |
5km |
29:44 |
9:34 |
56.30 |
5M |
52:00 |
10:24 |
52.74 |
10km |
1:07:07 |
10:48 |
51.18 |
10M |
1:57:22 |
11:44 |
48.54 |
Half |
2:41:09 |
12:18 |
46.49 |
20M |
4:24:52 |
13:15 |
44.83 |
Mara |
6:03:42 |
13:53 |
43.53 |
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