Mon 22nd Apr 2024 at 11:48am by Night-owl
Run > General
-
Time
24:34
-
Miles
2.17
-
Min/mi
11:19
-
Pacing
96.9%
-
WAVA
48.56
-
Stride(cm)
80
-
Cals
230
-
Cadence
177
-
BPM
133
-
%MHR
69.8
-
B/mi
1509
-
Asc(m)
85
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
RHR 55
Good sleep 9 hours
97% pacing
Made myself not walk first mile a few seconds slower than yesterday but felt surprisingly good
1) 1mi - 11:23(11:23/mi) 129/142bpm [1468b/mi] 99cal 5.27/5.66mph
2) 1mi - 11:14(11:14/mi) 143/151bpm [1606b/mi] 111cal 5.34/5.55mph
3) 0.17mi - 1:58(11:13/mi) 150/152bpm [1683b/mi] 20cal 5.35/5.49mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
47 |
47 |
12:25 |
83 53-113 |
1030 |
174 124-178 |
1/0 |
0.13 |
1:27 |
41 |
10:53 |
120 116-122 |
1306 |
180 178-182 |
1/1 |
0.19 |
2:10 |
43 |
11:21 |
123 121-127 |
1395 |
179 178-180 |
1/0 |
0.25 |
2:51 |
41 |
11:02 |
122 120-124 |
1346 |
180 178-182 |
2/2 |
0.31 |
3:33 |
42 |
11:15 |
122 121-123 |
1372 |
180 176-182 |
1/4 |
0.38 |
4:13 |
39 |
10:26 |
122 122-124 |
1273 |
178 176-180 |
0/2 |
0.44 |
4:56 |
43 |
11:31 |
130 124-137 |
1497 |
177 176-178 |
3/1 |
0.50 |
5:39 |
43 |
11:27 |
138 136-140 |
1580 |
176 176-178 |
2/9 |
0.56 |
6:21 |
42 |
11:15 |
135 132-136 |
1520 |
177 176-178 |
0/3 |
0.63 |
7:05 |
44 |
11:50 |
133 132-134 |
1574 |
176 174-178 |
6/9 |
0.69 |
7:50 |
44 |
11:50 |
137 134-139 |
1621 |
176 174-178 |
4/0 |
0.75 |
8:32 |
43 |
11:22 |
137 136-140 |
1556 |
177 176-178 |
0/7 |
0.81 |
9:16 |
43 |
11:32 |
138 138-139 |
1591 |
176 176-178 |
9/0 |
0.88 |
9:59 |
43 |
11:34 |
141 140-142 |
1631 |
178 178-178 |
3/0 |
0.94 |
10:42 |
43 |
11:30 |
140 140-141 |
1610 |
179 178-180 |
6/3 |
1.00 |
11:23 |
41 |
11:02 |
141 139-143 |
1555 |
178 178-180 |
7/14 |
1.06 |
12:06 |
42 |
11:16 |
140 138-142 |
1578 |
178 176-178 |
6/2 |
1.13 |
12:49 |
44 |
11:40 |
140 137-141 |
1632 |
176 172-178 |
6/9 |
1.19 |
13:32 |
43 |
11:20 |
141 139-141 |
1599 |
177 174-178 |
4/10 |
1.25 |
14:14 |
42 |
11:06 |
142 140-144 |
1576 |
177 176-178 |
4/0 |
1.31 |
14:56 |
42 |
11:17 |
143 141-145 |
1613 |
176 176-178 |
1/1 |
1.38 |
15:39 |
43 |
11:35 |
144 144-145 |
1667 |
178 176-180 |
4/1 |
1.44 |
16:22 |
42 |
11:19 |
143 142-145 |
1618 |
177 176-178 |
4/3 |
1.50 |
17:05 |
43 |
11:26 |
142 139-144 |
1624 |
176 174-178 |
2/3 |
1.56 |
17:45 |
41 |
10:52 |
143 142-144 |
1555 |
178 176-182 |
0/1 |
1.63 |
18:28 |
42 |
11:15 |
144 142-146 |
1621 |
179 178-180 |
2/2 |
1.69 |
19:08 |
40 |
10:43 |
144 143-145 |
1542 |
178 176-180 |
4/3 |
1.75 |
19:50 |
42 |
11:13 |
145 144-146 |
1627 |
178 178-178 |
6/1 |
1.81 |
20:31 |
41 |
11:00 |
144 143-146 |
1584 |
179 178-180 |
1/5 |
1.88 |
21:13 |
42 |
11:20 |
144 141-145 |
1631 |
178 176-180 |
1/5 |
1.94 |
21:55 |
42 |
11:12 |
148 147-149 |
1658 |
178 176-178 |
4/4 |
2.00 |
22:37 |
41 |
11:02 |
149 148-149 |
1645 |
179 176-182 |
2/2 |
2.06 |
23:18 |
41 |
10:54 |
149 147-151 |
1625 |
177 176-180 |
3/0 |
2.13 |
24:00 |
43 |
11:21 |
150 149-151 |
1701 |
177 176-178 |
3/1 |
2.17 |
24:35 |
35 |
11:43 |
150 149-150 |
1757 |
180 178-182 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
177 |
2.2 |
24:31 |
11:17 |
Walk |
0.2 |
124 |
0 |
3 |
23:27 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:44 |
10:59 |
37.23% |
More |
800m |
5:29 |
11:03 |
41.15% |
More |
1km |
6:53 |
11:05 |
42.67% |
More |
Mile |
11:11 |
11:11 |
44.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:27 |
10:27 |
47.75 |
5km |
36:30 |
11:45 |
47.76 |
5M |
1:01:40 |
12:20 |
46.20 |
10km |
1:18:22 |
12:37 |
45.55 |
10M |
2:12:25 |
13:15 |
44.49 |
Half |
2:58:21 |
13:37 |
43.18 |
20M |
4:44:22 |
14:13 |
42.70 |
Mara |
6:22:59 |
14:37 |
42.05 |
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This is nice to see N-o. Well done.
Thank you