Tue 19th Mar 2024 at 3:38pm by Jon M
Run > General
-
Time
39:29
-
Miles
4.08
-
Min/mi
9:41
-
Pacing
64%
-
WAVA
57.32
-
Stride(cm)
103
-
Cals
428
-
Cadence
161
-
BPM
151
-
%MHR
88.4
-
B/mi
1463
-
Asc(m)
49
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 9:40(9:40/mi) 172/193bpm [1664b/mi] 143cal 81/86rpm 6.2/0mph
2) 1mi - 9:34(9:34/mi) 173/199bpm [1656b/mi] 138cal 80/85rpm 6.27/0mph
3) 1mi - 9:31(9:31/mi) 130/160bpm [1237b/mi] 86cal 80/83rpm 6.3/0mph
4) 1mi - 9:58(9:58/mi) 120/128bpm [1196b/mi] 57cal 80/83rpm 6.02/0mph
5) 0.08mi - 45(9:51/mi) 122/123bpm [1203b/mi] 4cal 81/81rpm 6.09/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:05 |
1:05 |
8:42 |
158 131-181 |
1374 |
167 162-172 |
1/5 |
0.25 |
2:16 |
1:11 |
9:26 |
173 165-186 |
1633 |
164 160-168 |
0/2 |
0.38 |
4:02 |
1:46 +25
|
14:06 |
177 165-193 |
2497 |
162 156-170 |
1/0 |
0.50 |
5:14 |
1:12 |
9:39 |
172 167-176 |
1661 |
160 158-162 |
2/0 |
0.63 |
6:34 |
1:20 |
10:42 |
166 155-176 |
1777 |
159 150-162 |
1/0 |
0.75 |
8:34 |
1:59 +44
|
15:55 |
176 166-181 |
2801 |
158 156-160 |
1/0 |
0.88 |
9:42 |
1:08 |
9:06 |
175 160-189 |
1592 |
164 158-168 |
2/2 |
1.00 |
10:51 |
1:09 |
9:12 |
183 182-185 |
1684 |
162 160-164 |
0/1 |
1.13 |
12:02 |
1:11 |
9:27 |
183 182-184 |
1730 |
162 160-164 |
0/3 |
1.25 |
13:15 |
1:13 |
9:46 |
182 179-186 |
1779 |
161 158-164 |
2/0 |
1.38 |
15:22 |
2:07 +1:04
|
16:54 |
172 147-194 |
2907 |
165 160-170 |
2/0 |
1.50 |
16:35 |
1:12 |
9:40 |
190 183-199 |
1836 |
162 160-164 |
1/4 |
1.63 |
17:55 |
1:21 |
10:46 |
187 183-191 |
2014 |
159 156-160 |
1/2 |
1.75 |
20:09 |
2:14 +1:05
|
17:51 |
152 129-192 |
2712 |
162 158-166 |
2/0 |
1.88 |
21:21 |
1:12 |
9:34 |
161 154-168 |
1540 |
158 156-162 |
0/1 |
2.00 |
23:05 |
1:44 +30
|
13:51 |
154 144-168 |
2132 |
159 154-168 |
2/0 |
2.13 |
24:14 |
1:09 |
9:12 |
154 147-159 |
1416 |
162 158-164 |
0/1 |
2.25 |
25:24 |
1:10 |
9:23 |
143 134-160 |
1341 |
160 158-162 |
0/2 |
2.38 |
27:23 |
1:59 +48
|
15:55 |
116 98-135 |
1846 |
160 156-166 |
4/0 |
2.50 |
28:34 |
1:10 |
9:21 |
128 115-137 |
1198 |
161 158-164 |
1/2 |
2.63 |
29:45 |
1:12 |
9:34 |
128 125-132 |
1225 |
158 154-160 |
0/3 |
2.75 |
31:30 |
1:45 +27
|
13:57 |
119 111-124 |
1660 |
160 158-166 |
4/0 |
2.88 |
32:42 |
1:12 |
9:36 |
128 117-136 |
1229 |
160 158-164 |
1/1 |
3.00 |
33:50 |
1:08 |
9:07 |
124 120-125 |
1131 |
159 158-160 |
1/1 |
3.13 |
35:40 |
1:50 +34
|
14:40 |
118 110-125 |
1730 |
160 152-164 |
0/4 |
3.25 |
36:53 |
1:12 |
9:40 |
118 110-126 |
1141 |
159 158-162 |
0/4 |
3.38 |
38:18 |
1:25 +6
|
11:21 |
116 113-118 |
1317 |
158 156-160 |
3/0 |
3.50 |
39:55 |
1:37 +23
|
12:56 |
116 111-121 |
1500 |
161 158-166 |
1/1 |
3.63 |
41:08 |
1:13 |
9:47 |
117 115-121 |
1145 |
158 156-160 |
4/0 |
3.75 |
42:27 |
1:19 |
10:30 |
124 122-126 |
1302 |
158 156-160 |
4/0 |
3.88 |
43:38 |
1:11 |
9:31 |
125 123-126 |
1189 |
159 156-162 |
2/1 |
4.00 |
44:51 |
1:13 |
9:44 |
125 122-127 |
1217 |
159 156-162 |
1/3 |
4.08 |
45:37 |
46 |
9:53 |
122 120-123 |
1206 |
161 158-162 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
160 |
4.1 |
45:30 |
11:10 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.3 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
44.67% |
More |
800m |
4:39 |
9:22 |
48.52% |
More |
1km |
6:06 |
9:49 |
48.25% |
More |
Mile |
10:42 |
10:42 |
46.71% |
More |
5k |
34:52 |
11:13 |
48.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:54 |
8:54 |
56.17 |
5km |
29:35 |
9:31 |
57.66 |
5M |
48:59 |
9:48 |
57.08 |
10km |
1:01:40 |
9:55 |
56.81 |
10M |
1:42:07 |
10:13 |
56.92 |
Half |
2:15:58 |
10:23 |
56.25 |
20M |
3:32:55 |
10:39 |
56.92 |
Mara |
4:43:28 |
10:49 |
57.01 |
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