Tue 30th Apr 2024 at 7:14pm by Old Man
Run > General
-
Time
50:41
-
Miles
4.00
-
Min/mi
12:40
-
Pacing
77.5%
-
WAVA
42.19
-
Stride(cm)
79
-
Cals
613
-
Cadence
160
-
BPM
141
-
%MHR
79.3
-
B/mi
1788
-
Asc(m)
172
-
Surface
Road
Notes & Comments
Claire and I were on new runners but we combined them with her usual group and just regrouped every ½m or so
Back stiff at the end but no where near as bad as two weeks ago
1) 1mi - 12:12(12:12/mi) 135/152bpm [1646b/mi] 141cal 4.92/5.55mph
2) 1mi - 12:56(12:56/mi) 137/146bpm [1773b/mi] 152cal 4.64/5.11mph
3) 1mi - 12:41(12:41/mi) 144/153bpm [1826b/mi] 154cal 4.73/5.16mph
4) 1mi - 12:51(12:51/mi) 150/163bpm [1927b/mi] 166cal 4.67/5.01mph
5) 0mi - 2(9:47/mi) 156/156bpm [1525b/mi] 6.14/4.57mph
12:12 12:56 12:41 12:51 2
-
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 |
1:28 |
1:28 |
11:41 |
127 84-151 |
1485 |
164 118-174 |
0/2 |
0.25 |
2:54 |
1:26 |
11:27 |
138 132-141 |
1581 |
164 160-166 |
0/2 |
0.38 |
4:27 |
1:34 |
12:31 |
138 133-142 |
1726 |
162 158-166 |
2/2 |
0.50 |
5:55 |
1:27 |
11:38 |
140 138-141 |
1629 |
164 164-164 |
16/3 |
0.63 |
7:25 |
1:30 |
11:59 |
138 136-141 |
1654 |
162 160-164 |
4/14 |
0.75 |
8:58 |
1:33 |
12:23 |
134 130-138 |
1660 |
160 158-162 |
4/12 |
0.88 |
10:35 |
1:37 |
12:56 |
134 132-137 |
1734 |
161 160-162 |
13/15 |
1.00 |
12:10 |
1:36 |
12:45 |
136 135-137 |
1734 |
160 158-162 |
9/7 |
1.13 |
14:05 |
1:55 +13
|
15:21 |
131 127-136 |
2010 |
159 158-162 |
14/8 |
1.25 |
15:41 |
1:36 |
12:46 |
136 134-138 |
1737 |
160 158-162 |
11/4 |
1.38 |
17:20 |
1:38 |
13:08 |
142 137-146 |
1865 |
159 156-162 |
7/6 |
1.50 |
18:59 |
1:39 |
13:13 |
141 138-142 |
1864 |
159 156-162 |
5/6 |
1.63 |
21:21 |
2:22 +50
|
18:57 |
131 124-142 |
2483 |
159 118-166 |
4/6 |
1.75 |
22:56 |
1:35 |
12:38 |
135 125-140 |
1705 |
161 158-164 |
3/17 |
1.88 |
24:29 |
1:34 |
12:29 |
142 140-143 |
1772 |
160 158-160 |
19/4 |
2.00 |
26:19 |
1:50 +8
|
14:36 |
142 139-145 |
2074 |
156 118-160 |
6/3 |
2.13 |
27:54 |
1:36 |
12:46 |
142 139-147 |
1812 |
161 158-164 |
3/9 |
2.25 |
29:32 |
1:37 |
12:58 |
142 140-144 |
1841 |
159 158-162 |
6/4 |
2.38 |
31:41 |
2:10 +36
|
17:18 |
139 130-147 |
2404 |
158 118-164 |
5/2 |
2.50 |
33:13 |
1:32 |
12:18 |
148 146-151 |
1820 |
161 158-164 |
2/5 |
2.63 |
34:49 |
1:36 |
12:46 |
146 144-148 |
1864 |
160 158-162 |
6/13 |
2.75 |
37:10 |
2:21 +49
|
18:50 |
139 125-153 |
2617 |
152 118-166 |
8/7 |
2.88 |
38:50 |
1:40 |
13:20 |
144 138-150 |
1920 |
160 158-162 |
7/5 |
3.00 |
40:24 |
1:33 |
12:27 |
149 146-153 |
1855 |
160 158-164 |
4/11 |
3.13 |
42:32 |
2:08 +32
|
17:03 |
143 132-151 |
2439 |
160 158-162 |
12/7 |
3.25 |
44:08 |
1:37 |
12:53 |
147 142-152 |
1893 |
162 158-164 |
12/13 |
3.38 |
45:44 |
1:36 |
12:46 |
148 144-151 |
1890 |
161 158-164 |
4/5 |
3.50 |
48:02 |
2:18 +45
|
18:26 |
147 134-163 |
2708 |
163 160-166 |
0/3 |
3.63 |
49:41 |
1:39 |
13:10 |
150 141-154 |
1974 |
160 152-164 |
12/4 |
3.75 |
51:17 |
1:36 |
12:50 |
157 152-162 |
2014 |
159 156-160 |
8/8 |
3.88 |
52:54 |
1:37 |
12:55 |
155 151-162 |
2001 |
160 158-162 |
6/8 |
4.00 |
54:31 |
1:37 |
12:58 |
156 152-162 |
2022 |
160 158-162 |
17/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
161 |
4 |
50:17 |
13:12 |
Walk |
3.4 |
118 |
0 |
1:55 |
1:58:07 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
4.1 |
- |
- |
2:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:50 |
11:23 |
31.93% |
More |
800m |
5:48 |
11:40 |
37.39% |
More |
1km |
7:20 |
11:47 |
38.64% |
More |
Mile |
12:10 |
12:10 |
39.64% |
More |
5k |
42:18 |
13:37 |
38.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:53 |
10:53 |
44.30 |
5km |
38:17 |
12:19 |
42.94 |
5M |
1:04:56 |
12:59 |
41.45 |
10km |
1:22:38 |
13:18 |
40.77 |
10M |
2:20:09 |
14:01 |
39.85 |
Half |
3:09:08 |
14:26 |
38.83 |
20M |
5:02:30 |
15:08 |
38.47 |
Mara |
6:48:13 |
15:35 |
38.02 |
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