Sat 18th May 2024 at 7:18am by Night-owl
Run > Run-Walk
-
Time
28:42
-
Miles
2.23
-
Min/mi
12:52
-
Pacing
78.1%
-
WAVA
42.59
-
Stride(cm)
76
-
Cals
241
-
Cadence
165
-
BPM
125
-
%MHR
65.2
-
B/mi
1603
-
Asc(m)
107
-
Hillscore
3
-
Surface
Road
Notes & Comments
2 comments
RHR 66
recovery run post massage
Also not much sleep about 2½ hours then up for an hour then about 4 hours. Will try another before work
Run was ok felt alright
1) 0.1mi - 1:10(12:01/mi) 115/135bpm [1381b/mi] 8cal 5/5.3mph
2) 0.05mi - 1:00(18:27/mi) 113/116bpm [2084b/mi] 7cal 3.25/5.26mph
3) 0.16mi - 1:45(10:41/mi) 112/124bpm [1197b/mi] 12cal 5.61/5.82mph
4) 0.05mi - 1:00(20:53/mi) 117/124bpm [2443b/mi] 8cal 2.87/5.63mph
5) 0.16mi - 1:45(10:41/mi) 123/134bpm [1315b/mi] 14cal 5.61/5.97mph
6) 0.05mi - 1:00(20:06/mi) 125/135bpm [2513b/mi] 9cal 2.98/5.63mph
7) 0.17mi - 1:45(10:24/mi) 122/135bpm [1270b/mi] 14cal 5.76/6.41mph
8) 0.05mi - 1:00(21:03/mi) 129/137bpm [2716b/mi] 9cal 2.85/5.82mph
9) 0.16mi - 1:45(10:47/mi) 127/137bpm [1369b/mi] 15cal 5.57/5.74mph
10) 0.05mi - 1:00(19:45/mi) 129/136bpm [2548b/mi] 9cal 3.04/5.61mph
11) 0.16mi - 1:45(10:37/mi) 128/141bpm [1360b/mi] 15cal 5.65/6.2mph
12) 0.04mi - 1:00(22:40/mi) 127/142bpm [2878b/mi] 8cal 2.65/5.7mph
13) 0.16mi - 1:45(11:02/mi) 129/141bpm [1422b/mi] 15cal 5.44/5.85mph
14) 0.05mi - 1:00(20:42/mi) 132/140bpm [2733b/mi] 9cal 2.9/5.68mph
15) 0.16mi - 1:45(11:03/mi) 129/142bpm [1425b/mi] 15cal 5.43/5.7mph
16) 0.05mi - 1:00(18:24/mi) 133/143bpm [2448b/mi] 9cal 3.26/5.59mph
17) 0.17mi - 1:45(10:31/mi) 132/143bpm [1387b/mi] 15cal 5.71/6.45mph
18) 0.05mi - 1:00(20:09/mi) 133/142bpm [2680b/mi] 9cal 2.98/6.05mph
19) 0.16mi - 1:45(11:01/mi) 136/150bpm [1499b/mi] 15cal 5.44/6.43mph
20) 0.05mi - 1:00(21:05/mi) 141/151bpm [2972b/mi] 10cal 2.85/5.55mph
21) 0.17mi - 1:45(10:34/mi) 137/147bpm [1447b/mi] 16cal 5.68/5.97mph
22) 0mi - 2(10:17/mi) 150/151bpm [1541b/mi] 5.84/5.68mph
1:10 1:00 1:45 1:00 1:45 1:00 1:45 1:00 1:45 1:00 1:45 1:00 1:45 1:00 1:45 1:00 1:45 1:00 1:45 1:00 1:45 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
45 |
45 |
12:02 |
118 87-135 |
1421 |
174 124-184 |
0/4 |
0.13 |
1:42 |
57 |
15:07 |
117 108-131 |
1769 |
165 114-180 |
1/2 |
0.19 |
2:34 |
52 |
13:49 |
105 97-111 |
1450 |
164 124-182 |
0/1 |
0.25 |
3:13 |
39 |
10:29 |
110 105-115 |
1153 |
180 176-184 |
6/1 |
0.31 |
3:53 |
40 |
10:43 |
118 114-123 |
1264 |
179 176-182 |
0/1 |
0.38 |
5:01 |
1:08 |
18:10 |
113 101-124 |
2053 |
132 116-178 |
0/3 |
0.44 |
5:43 |
41 |
11:03 |
115 96-129 |
1271 |
179 176-182 |
1/2 |
0.50 |
6:23 |
40 |
10:44 |
129 126-132 |
1385 |
179 176-182 |
0/12 |
0.56 |
7:25 |
1:02 |
16:25 |
129 121-135 |
2118 |
135 116-182 |
11/0 |
0.63 |
8:10 |
46 |
12:12 |
109 96-119 |
1331 |
163 118-182 |
1/7 |
0.69 |
8:49 |
38 |
10:13 |
124 116-129 |
1266 |
180 178-182 |
8/2 |
0.75 |
9:39 |
50 |
13:18 |
134 132-135 |
1783 |
170 124-182 |
1/1 |
0.81 |
10:40 |
1:01 |
16:16 |
117 102-131 |
1903 |
140 124-180 |
10/13 |
0.88 |
11:18 |
39 |
10:21 |
121 107-132 |
1252 |
179 178-182 |
4/1 |
0.94 |
12:00 |
41 |
11:00 |
136 134-137 |
1496 |
181 180-182 |
3/15 |
1.00 |
13:04 |
1:05 |
17:14 |
129 120-137 |
2223 |
146 120-182 |
12/3 |
1.06 |
13:45 |
41 |
10:58 |
116 102-128 |
1273 |
169 124-184 |
1/2 |
1.13 |
14:27 |
41 |
11:03 |
132 128-137 |
1458 |
179 176-182 |
2/2 |
1.19 |
15:20 |
53 |
14:14 |
138 134-142 |
1963 |
168 124-180 |
2/7 |
1.25 |
16:22 |
1:02 |
16:32 |
120 111-131 |
1985 |
141 114-180 |
5/0 |
1.31 |
17:01 |
39 |
10:29 |
128 123-135 |
1341 |
177 168-182 |
2/2 |
1.38 |
17:45 |
44 |
11:36 |
139 137-141 |
1613 |
170 118-180 |
2/6 |
1.44 |
18:55 |
1:10 |
18:36 |
126 113-136 |
2345 |
136 116-182 |
15/6 |
1.50 |
19:33 |
38 |
10:12 |
124 118-130 |
1264 |
179 178-182 |
5/2 |
1.56 |
20:15 |
42 |
11:10 |
136 132-141 |
1519 |
168 118-182 |
1/5 |
1.63 |
21:15 |
1:00 |
15:54 |
135 126-142 |
2147 |
134 110-176 |
6/1 |
1.69 |
22:02 |
47 |
12:35 |
121 110-133 |
1523 |
181 178-182 |
1/8 |
1.75 |
22:39 |
38 |
10:04 |
138 135-142 |
1388 |
181 176-182 |
11/0 |
1.81 |
23:27 |
48 |
12:45 |
140 136-143 |
1785 |
168 118-184 |
0/8 |
1.88 |
24:28 |
1:01 |
16:11 |
117 101-133 |
1893 |
152 118-182 |
5/6 |
1.94 |
25:08 |
40 |
10:40 |
128 109-141 |
1366 |
184 180-186 |
6/1 |
2.00 |
25:49 |
42 |
11:05 |
147 144-149 |
1629 |
181 180-184 |
1/2 |
2.06 |
26:59 |
1:10 |
18:35 |
139 126-150 |
2583 |
134 110-186 |
5/5 |
2.13 |
27:39 |
39 |
10:31 |
132 127-137 |
1389 |
182 176-184 |
4/12 |
2.19 |
28:17 |
38 |
10:12 |
142 137-146 |
1448 |
183 180-186 |
5/7 |
2.23 |
28:43 |
26 |
11:29 |
147 144-151 |
1688 |
182 180-184 |
5/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
65.9 |
179 |
1.7 |
18:56 |
10:53 |
Walk |
34.1 |
120 |
0.5 |
9:47 |
20:11 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:02 |
12:13 |
33.46% |
More |
800m |
6:11 |
12:25 |
36.58% |
More |
1km |
7:49 |
12:34 |
37.63% |
More |
Mile |
12:31 |
12:31 |
39.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:51 |
11:51 |
42.11 |
5km |
41:22 |
13:19 |
42.14 |
5M |
1:09:54 |
13:59 |
40.76 |
10km |
1:28:50 |
14:18 |
40.18 |
10M |
2:30:07 |
15:01 |
39.24 |
Half |
3:22:11 |
15:26 |
38.09 |
20M |
5:22:22 |
16:07 |
37.67 |
Mara |
7:14:10 |
16:34 |
37.09 |
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I do wonder how you keep going sometimes.
Thank you. I wonder too