Thu 14th Mar 2024 at 12:51pm by Dougie.
Run > General
-
Time
41:35
-
Miles
4.03
-
Min/mi
10:19
-
Pacing
60.5%
-
WAVA
48.29
-
Stride(cm)
92
-
Cals
548
-
Cadence
169
-
BPM
147
-
%MHR
85.8
-
B/mi
1514
-
Asc(m)
387
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1.61km - 10:00(6:13/km) 144/161bpm [895b/km] 136cal 9.65/11.76kmph
2) 1.61km - 9:21(5:49/km) 154/162bpm [895b/km] 137cal 10.32/12.7kmph
3) 1.61km - 9:58(6:12/km) 147/164bpm [911b/km] 126cal 9.68/12.7kmph
4) 1.61km - 11:58(7:26/km) 146/168bpm [1085b/km] 145cal 8.07/11.52kmph
5) 0.05km - 18(5:32/km) 153/154bpm [846b/km] 4cal 10.86/11.15kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:55 |
127 95-149 |
1514 |
174 170-176 |
22/0 |
0.25 |
2:51 |
1:22 |
10:55 |
139 131-145 |
1518 |
169 126-180 |
42/6 |
0.38 |
3:53 |
1:02 |
8:17 |
142 136-149 |
1175 |
178 174-180 |
0/34 |
0.50 |
5:00 |
1:06 |
8:52 |
151 148-158 |
1339 |
179 172-182 |
5/25 |
0.63 |
6:02 |
1:02 |
8:14 |
154 150-156 |
1269 |
182 180-186 |
2/6 |
0.75 |
7:07 |
1:05 |
8:42 |
157 154-161 |
1365 |
181 176-184 |
0/3 |
0.88 |
8:48 |
1:42 |
13:33 |
144 127-159 |
1951 |
145 118-186 |
8/7 |
1.00 |
9:59 |
1:11 |
9:25 |
142 133-150 |
1338 |
179 176-184 |
13/8 |
1.13 |
11:00 |
1:00 |
8:03 |
155 151-159 |
1248 |
183 182-184 |
26/23 |
1.25 |
11:57 |
57 |
7:39 |
160 158-162 |
1224 |
183 182-184 |
17/12 |
1.38 |
13:01 |
1:05 |
8:36 |
161 160-162 |
1385 |
185 184-188 |
18/27 |
1.50 |
14:33 |
1:32 |
12:15 |
145 135-158 |
1777 |
141 120-180 |
38/11 |
1.63 |
15:33 |
1:00 |
8:00 |
151 143-156 |
1208 |
183 182-184 |
4/16 |
1.75 |
16:49 |
1:15 |
10:02 |
156 152-160 |
1566 |
177 124-188 |
5/11 |
1.88 |
17:52 |
1:04 |
8:29 |
153 148-158 |
1298 |
184 182-188 |
11/7 |
2.00 |
19:24 |
1:32 |
12:14 |
151 137-160 |
1848 |
144 118-188 |
11/8 |
2.13 |
21:57 |
2:33 +1:26
|
20:23 |
137 119-149 |
2792 |
178 118-188 |
20/0 |
2.25 |
23:40 |
1:43 |
13:44 |
141 125-153 |
1937 |
139 118-186 |
1/18 |
2.38 |
25:22 |
1:42 |
13:33 |
131 122-145 |
1775 |
170 126-186 |
18/23 |
2.50 |
26:33 |
1:12 |
9:35 |
149 142-154 |
1428 |
181 120-194 |
9/10 |
2.63 |
27:39 |
1:06 |
8:44 |
158 153-162 |
1381 |
186 184-188 |
6/17 |
2.75 |
28:41 |
1:02 |
8:16 |
159 158-160 |
1314 |
187 184-188 |
30/21 |
2.88 |
29:46 |
1:05 |
8:43 |
161 161-162 |
1402 |
187 186-188 |
18/12 |
3.00 |
30:47 |
1:00 |
8:03 |
163 161-164 |
1313 |
186 186-188 |
13/20 |
3.13 |
32:54 |
2:07 |
17:00 |
142 124-160 |
2413 |
123 118-130 |
14/13 |
3.25 |
34:20 |
1:26 |
11:25 |
139 123-150 |
1587 |
173 112-184 |
20/12 |
3.38 |
35:35 |
1:15 |
10:02 |
153 146-157 |
1535 |
180 124-186 |
8/9 |
3.50 |
36:43 |
1:08 |
9:06 |
152 149-154 |
1384 |
178 126-190 |
4/13 |
3.63 |
38:15 |
1:32 |
12:15 |
147 140-154 |
1801 |
169 124-188 |
18/7 |
3.75 |
39:22 |
1:07 |
8:56 |
157 153-161 |
1402 |
186 184-188 |
14/9 |
3.88 |
41:19 |
1:57 +5
|
15:35 |
155 136-168 |
2416 |
134 114-188 |
10/11 |
4.00 |
42:49 |
1:30 |
12:03 |
138 126-152 |
1664 |
164 124-190 |
21/8 |
4.03 |
43:08 |
19 |
9:25 |
153 153-154 |
1440 |
183 182-184 |
12/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.3 |
182 |
3.4 |
29:54 |
9:11 |
Walk |
26.2 |
123 |
0.6 |
11:40 |
18:43 |
Still |
0.3 |
- |
- |
8 |
- |
Pause |
3.2 |
- |
- |
1:26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
44.45% |
More |
800m |
4:07 |
8:17 |
49.44% |
More |
1km |
5:22 |
8:37 |
49.53% |
More |
Mile |
8:56 |
8:56 |
50.39% |
More |
5k |
32:22 |
10:25 |
47.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:29 |
9:29 |
47.50 |
5km |
31:34 |
10:10 |
48.60 |
5M |
52:16 |
10:27 |
47.90 |
10km |
1:05:48 |
10:35 |
47.56 |
10M |
1:48:58 |
10:54 |
47.53 |
Half |
2:25:05 |
11:05 |
46.89 |
20M |
3:47:11 |
11:22 |
47.45 |
Mara |
5:02:29 |
11:33 |
47.52 |
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