Tue 7th May 2024 at 9:47am by alpenrose
Run > Run-Walk
- Good
- warm
-
Time
58:34
-
Miles
3.78
-
Min/mi
15:30
-
Pacing
74.8%
-
WAVA
42.29
-
Stride(cm)
71
-
Cals
415
-
Cadence
147
-
BPM
129
-
%MHR
75.4
-
B/mi
1999
-
Asc(m)
88
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
C25K week 4 + random R/W.
1) 1mi - 14:46(14:46/mi) 116/148bpm [1713b/mi] 99cal
2) 1mi - 15:55(15:55/mi) 135/150bpm [2150b/mi] 120cal
3) 1mi - 14:50(14:50/mi) 138/155bpm [2047b/mi] 112cal
4) 0.78mi - 13:02(16:48/mi) 127/152bpm [2133b/mi] 84cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:26 |
2:26 |
19:25 |
83 71-91 |
1612 |
119 112-126 |
1/0 |
0.25 |
4:53 |
2:27 |
19:35 |
91 88-96 |
1782 |
117 112-120 |
1/1 |
0.38 |
6:26 |
1:33 |
12:26 |
113 95-127 |
1405 |
167 162-172 |
0/0 |
0.50 |
8:02 |
1:36 |
12:47 |
133 130-136 |
1701 |
164 162-166 |
0/1 |
0.63 |
9:52 |
1:50 |
14:39 |
133 121-139 |
1947 |
142 114-166 |
1/2 |
0.75 |
11:38 |
1:47 |
14:13 |
117 106-130 |
1664 |
154 118-172 |
2/2 |
0.88 |
13:14 |
1:36 |
12:46 |
140 132-148 |
1788 |
168 164-172 |
2/2 |
1.00 |
14:46 |
1:32 |
12:17 |
144 142-145 |
1769 |
172 170-174 |
1/2 |
1.13 |
16:48 |
2:01 |
16:12 |
138 118-150 |
2235 |
140 120-170 |
2/1 |
1.25 |
18:46 |
1:59 |
15:49 |
116 109-132 |
1835 |
144 120-172 |
9/0 |
1.38 |
20:27 |
1:41 |
13:28 |
141 134-146 |
1899 |
167 164-170 |
5/4 |
1.50 |
22:20 |
1:52 |
15:00 |
139 122-148 |
2084 |
138 118-170 |
2/9 |
1.63 |
23:56 |
1:36 |
12:47 |
128 117-140 |
1636 |
164 118-174 |
2/4 |
1.75 |
26:29 |
2:33 |
20:27 |
144 134-149 |
2945 |
146 80-168 |
10/3 |
1.88 |
28:47 |
2:18 |
18:21 |
132 123-138 |
2423 |
140 84-176 |
6/1 |
2.00 |
30:42 |
1:55 |
15:20 |
140 135-147 |
2147 |
149 118-172 |
4/2 |
2.13 |
32:21 |
1:39 |
13:13 |
138 130-148 |
1825 |
163 116-176 |
1/0 |
2.25 |
34:25 |
2:04 |
16:32 |
142 135-149 |
2348 |
150 112-176 |
7/2 |
2.38 |
36:33 |
2:08 |
17:06 |
148 140-155 |
2531 |
148 112-176 |
9/0 |
2.50 |
38:35 |
2:02 |
16:15 |
126 118-140 |
2047 |
136 114-180 |
1/9 |
2.63 |
40:05 |
1:30 |
11:58 |
130 124-135 |
1556 |
170 166-174 |
0/12 |
2.75 |
41:30 |
1:25 |
11:24 |
140 135-147 |
1595 |
172 168-176 |
0/7 |
2.88 |
43:02 |
1:32 |
12:13 |
151 146-153 |
1846 |
168 164-172 |
1/4 |
3.00 |
45:31 |
2:29 |
19:50 |
134 123-151 |
2658 |
120 112-168 |
6/4 |
3.13 |
47:50 |
2:19 |
18:34 |
137 125-147 |
2544 |
147 114-172 |
1/1 |
3.25 |
50:18 |
2:28 |
19:43 |
119 114-123 |
2346 |
118 108-122 |
2/0 |
3.38 |
52:55 |
2:37 |
20:56 |
113 104-121 |
2365 |
126 112-206 |
2/2 |
3.50 |
54:49 |
1:55 |
15:18 |
122 111-136 |
1867 |
142 114-174 |
0/2 |
3.63 |
56:46 |
1:56 |
15:30 |
143 130-150 |
2216 |
145 116-168 |
1/1 |
3.75 |
58:17 |
1:32 |
12:12 |
136 126-149 |
1660 |
165 116-174 |
0/2 |
3.78 |
58:35 |
18 |
11:27 |
151 149-152 |
1730 |
169 166-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
55.0 |
168 |
2.5 |
32:13 |
12:50 |
Walk |
44.0 |
117 |
1.3 |
25:48 |
20:24 |
Still |
1.0 |
- |
- |
34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:50 |
11:24 |
40.41% |
More |
800m |
6:24 |
12:52 |
43.65% |
More |
1km |
8:16 |
13:19 |
43.23% |
More |
Mile |
13:51 |
13:51 |
41.76% |
More |
5k |
46:59 |
15:07 |
43.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:51 |
12:51 |
45.04 |
5km |
46:50 |
15:04 |
43.18 |
5M |
1:20:35 |
16:07 |
41.19 |
10km |
1:43:15 |
16:37 |
40.36 |
10M |
2:57:39 |
17:46 |
38.90 |
Half |
4:01:44 |
18:27 |
37.48 |
20M |
6:31:41 |
19:35 |
36.72 |
Mara |
8:52:58 |
20:21 |
35.95 |
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