Mon 1st Apr 2024 at 9:05am by steve m
Run > General
-
Time
23:30
-
Miles
3.03
-
Min/mi
7:45
-
Pacing
90.9%
-
WAVA
68.82
-
Stride(cm)
117
-
Cals
320
-
Cadence
177
-
BPM
156
-
%MHR
91.1
-
B/mi
1208
-
Asc(m)
86
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 8:09(8:09/mi) 144/155bpm [1173b/mi] 99cal 7.37/8.01mph
2) 1mi - 8:05(8:05/mi) 159/169bpm [1287b/mi] 116cal 7.42/7.91mph
3) 1mi - 7:01(7:01/mi) 168/177bpm [1178b/mi] 102cal 8.56/9.5mph
4) 0.03mi - 15(7:41/mi) 172/174bpm [1322b/mi] 3cal 7.8/7.78mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 +8
|
8:27 |
115 90-130 |
972 |
179 176-182 |
2/0 |
0.25 |
1:59 |
56 |
7:29 |
139 132-145 |
1039 |
178 176-182 |
2/1 |
0.38 |
2:57 |
58 |
7:44 |
146 137-151 |
1129 |
178 176-180 |
2/5 |
0.50 |
3:58 |
1:01 |
8:05 |
142 138-145 |
1149 |
178 170-180 |
0/6 |
0.63 |
5:02 |
1:04 |
8:34 |
149 146-150 |
1277 |
174 172-176 |
2/5 |
0.75 |
6:10 |
1:08 |
9:04 |
151 150-153 |
1368 |
172 156-176 |
12/2 |
0.88 |
7:12 |
1:02 |
8:13 |
150 148-151 |
1233 |
178 176-186 |
8/2 |
1.00 |
8:14 |
1:02 |
8:12 |
153 150-155 |
1255 |
174 172-180 |
5/0 |
1.13 |
9:18 |
1:05 |
8:39 |
154 152-156 |
1332 |
173 170-174 |
14/4 |
1.25 |
10:22 |
1:04 |
8:31 |
156 151-158 |
1330 |
172 170-174 |
6/2 |
1.38 |
11:24 |
1:01 |
8:11 |
159 158-160 |
1301 |
172 170-176 |
9/0 |
1.50 |
12:24 |
1:01 |
8:05 |
160 159-161 |
1293 |
173 170-174 |
13/2 |
1.63 |
13:22 |
58 |
7:44 |
159 158-160 |
1231 |
178 174-184 |
1/18 |
1.75 |
14:22 |
1:00 |
7:58 |
161 160-162 |
1281 |
177 172-180 |
5/6 |
1.88 |
15:20 |
58 |
7:45 |
164 163-165 |
1270 |
178 174-180 |
4/1 |
2.00 |
16:19 |
59 |
7:51 |
164 162-169 |
1288 |
177 174-178 |
3/3 |
2.13 |
17:18 |
59 |
7:54 |
164 164-165 |
1295 |
177 172-180 |
3/2 |
2.25 |
18:12 |
54 |
7:13 |
164 163-165 |
1183 |
180 176-186 |
2/6 |
2.38 |
19:03 |
51 |
6:49 |
168 166-170 |
1146 |
182 176-186 |
1/5 |
2.50 |
19:52 |
48 |
6:28 |
169 167-170 |
1092 |
185 178-188 |
0/10 |
2.63 |
20:45 |
53 |
7:05 |
171 167-175 |
1210 |
181 176-186 |
1/4 |
2.75 |
21:36 |
51 |
6:49 |
169 165-171 |
1151 |
180 176-184 |
2/7 |
2.88 |
22:27 |
51 |
6:50 |
170 167-174 |
1161 |
181 174-186 |
2/8 |
3.00 |
23:20 |
53 |
7:01 |
172 169-176 |
1208 |
177 170-182 |
1/3 |
3.04 |
23:38 |
18 |
7:52 |
172 171-174 |
1354 |
174 172-174 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
177 |
3 |
23:37 |
7:46 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:36 |
55.40% |
More |
800m |
3:20 |
6:42 |
65.69% |
More |
1km |
4:11 |
6:44 |
68.13% |
More |
Mile |
7:00 |
7:00 |
69.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
67.09 |
5km |
24:08 |
7:46 |
68.74 |
5M |
39:58 |
8:00 |
67.98 |
10km |
50:19 |
8:06 |
67.60 |
10M |
1:23:19 |
8:20 |
67.69 |
Half |
1:50:56 |
8:28 |
66.87 |
20M |
2:53:43 |
8:41 |
67.67 |
Mara |
3:51:17 |
8:50 |
67.77 |
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