Fri 26th Apr 2024 at 9:24am by HellsBells
Run > General
-
Time
29:50
-
Miles
2.47
-
Min/mi
12:05
-
Pacing
89.4%
-
WAVA
47.53
-
Stride(cm)
83
-
Cals
294
-
Cadence
161
-
BPM
147
-
%MHR
85.9
-
B/mi
1774
-
Asc(m)
135
-
Hillscore
3
-
Surface
Road
Notes & Comments
Slow and short. Unfettled knee was niggly as expected but fettled knee was decidedly cross with me.
Perhaps jumping from zero to 3miles 3x a week was a tad over optimistic!
Leave it until Monday now.
1) 0.36mi - 4:00(11:07/mi) 127/152bpm [1412b/mi] 35cal 5.4/5.8mph
2) 0.06mi - 1:00(15:32/mi) 141/147bpm [2190b/mi] 8cal 3.86/5.43mph
3) 0.37mi - 4:00(10:56/mi) 147/159bpm [1608b/mi] 41cal 5.48/5.97mph
4) 0.06mi - 1:00(17:31/mi) 153/161bpm [2679b/mi] 9cal 3.43/5.09mph
5) 0.34mi - 4:00(11:44/mi) 157/164bpm [1842b/mi] 42cal 5.11/5.68mph
6) 0.06mi - 1:00(15:54/mi) 148/166bpm [2353b/mi] 8cal 3.77/4.78mph
7) 0.34mi - 4:00(11:44/mi) 159/169bpm [1867b/mi] 43cal 5.11/5.22mph
8) 0.06mi - 1:00(15:57/mi) 155/164bpm [2473b/mi] 8cal 3.76/5.13mph
9) 0.36mi - 4:00(11:11/mi) 158/165bpm [1767b/mi] 44cal 5.36/5.55mph
10) 0.06mi - 1:00(17:05/mi) 147/159bpm [2511b/mi] 8cal 3.51/5.32mph
11) 0.35mi - 4:00(11:24/mi) 152/164bpm [1733b/mi] 41cal 5.26/5.72mph
12) 0.05mi - 50(16:25/mi) 147/158bpm [2413b/mi] 7cal 3.66/5.22mph
4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 50
-
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 |
1:21 |
1:21 |
10:49 |
111 82-131 |
1201 |
163 122-170 |
4/0 |
0.25 |
2:49 |
1:28 |
11:40 |
134 122-151 |
1564 |
168 164-172 |
10/0 |
0.38 |
4:16 |
1:28 |
11:42 |
140 136-146 |
1638 |
159 120-168 |
1/10 |
0.50 |
5:48 |
1:32 |
12:16 |
130 114-146 |
1595 |
154 124-172 |
2/13 |
0.63 |
7:09 |
1:21 |
10:48 |
149 138-155 |
1609 |
171 168-174 |
2/2 |
0.75 |
8:32 |
1:23 |
11:04 |
155 152-157 |
1716 |
170 166-174 |
10/9 |
0.88 |
10:16 |
1:44 |
13:50 |
150 141-160 |
2076 |
141 118-170 |
16/10 |
1.00 |
11:41 |
1:24 |
11:16 |
154 147-158 |
1734 |
169 166-172 |
14/7 |
1.13 |
13:17 |
1:36 |
12:47 |
161 159-164 |
2058 |
169 166-172 |
11/12 |
1.25 |
15:00 |
1:43 |
13:46 |
152 136-164 |
2091 |
143 122-170 |
9/6 |
1.38 |
16:29 |
1:30 |
11:56 |
156 139-167 |
1863 |
170 166-172 |
1/7 |
1.50 |
17:56 |
1:27 |
11:35 |
161 159-165 |
1865 |
168 166-170 |
7/4 |
1.63 |
19:32 |
1:36 |
12:50 |
161 151-167 |
2066 |
150 122-168 |
9/9 |
1.75 |
21:04 |
1:32 |
12:13 |
152 142-165 |
1856 |
163 128-172 |
18/6 |
1.88 |
22:26 |
1:22 |
10:54 |
159 154-162 |
1734 |
169 166-172 |
11/6 |
2.00 |
23:52 |
1:26 |
11:31 |
160 159-162 |
1843 |
168 166-170 |
7/5 |
2.13 |
25:36 |
1:44 |
13:49 |
141 131-158 |
1949 |
146 122-170 |
6/4 |
2.25 |
27:03 |
1:27 |
11:35 |
152 143-160 |
1762 |
169 166-170 |
18/14 |
2.38 |
28:28 |
1:25 |
11:21 |
158 151-163 |
1794 |
168 166-172 |
11/17 |
2.47 |
29:54 |
1:26 +4
|
14:52 |
150 134-159 |
2229 |
150 126-168 |
3/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.5 |
168 |
2.1 |
24:05 |
11:21 |
Walk |
19.5 |
126 |
0.3 |
5:49 |
16:38 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:39 |
10:38 |
39.48% |
More |
800m |
5:41 |
11:27 |
41.45% |
More |
1km |
7:02 |
11:19 |
43.58% |
More |
Mile |
11:38 |
11:38 |
44.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:39 |
11:39 |
44.36 |
5km |
37:52 |
12:11 |
47.68 |
5M |
1:02:07 |
12:25 |
47.55 |
10km |
1:17:52 |
12:32 |
47.54 |
10M |
2:07:44 |
12:46 |
47.89 |
Half |
2:49:09 |
12:55 |
47.30 |
20M |
4:22:39 |
13:08 |
48.11 |
Mara |
5:47:48 |
13:16 |
48.23 |
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