Fri 19th Apr 2024 at 7:34am by NDWDave
Run > General
-
Time
45:00
-
Miles
4.17
-
Min/mi
10:47
-
Pacing
76.6%
-
WAVA
41.23
-
Stride(cm)
94
-
Cals
479
-
Cadence
158
-
BPM
119
-
%MHR
65.3
-
B/mi
1289
-
Asc(m)
34
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 0.62mi - 6:05(9:47/mi) 122/136bpm [1194b/mi] 68cal
2) 0.62mi - 6:45(10:53/mi) 120/140bpm [1305b/mi] 69cal
3) 0.62mi - 6:17(10:07/mi) 116/127bpm [1173b/mi] 66cal
4) 0.62mi - 6:52(11:04/mi) 117/132bpm [1294b/mi] 73cal
5) 0.62mi - 6:20(10:12/mi) 119/136bpm [1213b/mi] 73cal
6) 0.62mi - 7:37(12:16/mi) 118/135bpm [1448b/mi] 71cal
7) 0.44mi - 5:03(11:23/mi) 125/143bpm [1423b/mi] 59cal
6:05 6:45 6:17 6:52 6:20 7:37 5:03
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:21 |
1:21 |
10:45 |
108 88-122 |
1162 |
171 116-240 |
3/0 |
0.25 |
2:35 |
1:15 |
9:57 |
127 123-134 |
1264 |
174 170-180 |
2/1 |
0.38 |
3:45 |
1:09 |
9:15 |
121 117-128 |
1118 |
165 128-178 |
0/0 |
0.50 |
4:50 |
1:06 |
8:46 |
125 118-131 |
1096 |
172 168-176 |
1/1 |
0.63 |
6:05 |
1:14 |
9:55 |
131 127-134 |
1299 |
174 170-176 |
0/1 |
0.75 |
7:14 |
1:09 |
9:14 |
134 131-138 |
1238 |
172 168-178 |
2/1 |
0.88 |
8:44 |
1:30 |
12:01 |
123 108-136 |
1478 |
145 116-178 |
2/0 |
1.00 |
10:03 |
1:18 |
10:27 |
118 106-124 |
1234 |
172 112-228 |
2/0 |
1.13 |
11:35 |
1:33 |
12:22 |
118 101-127 |
1460 |
147 116-176 |
2/1 |
1.25 |
12:54 |
1:18 |
10:27 |
110 99-125 |
1149 |
155 114-180 |
2/0 |
1.38 |
14:18 |
1:24 |
11:12 |
118 109-127 |
1321 |
147 120-176 |
0/1 |
1.50 |
15:27 |
1:09 |
9:14 |
113 109-118 |
1043 |
159 120-248 |
1/1 |
1.63 |
17:06 |
1:39 |
13:10 |
110 97-120 |
1448 |
162 118-180 |
1/3 |
1.75 |
18:11 |
1:06 |
8:47 |
121 118-126 |
1063 |
173 170-174 |
1/2 |
1.88 |
19:12 |
1:00 |
8:04 |
122 119-124 |
983 |
170 166-174 |
0/1 |
2.00 |
20:21 |
1:09 |
9:11 |
124 122-127 |
1139 |
171 168-176 |
1/1 |
2.13 |
21:37 |
1:16 |
10:11 |
128 124-132 |
1304 |
170 162-176 |
1/1 |
2.25 |
22:51 |
1:14 |
9:53 |
121 115-126 |
1196 |
157 120-174 |
1/1 |
2.38 |
24:11 |
1:20 |
10:40 |
119 111-124 |
1270 |
149 116-172 |
1/2 |
2.50 |
26:11 |
2:00 |
15:57 |
96 88-109 |
1532 |
124 118-126 |
2/0 |
2.63 |
27:24 |
1:13 |
9:45 |
104 87-119 |
1014 |
171 168-174 |
1/1 |
2.75 |
28:36 |
1:12 |
9:37 |
122 116-125 |
1174 |
170 166-174 |
6/0 |
2.88 |
29:47 |
1:11 |
9:29 |
122 120-130 |
1157 |
170 164-172 |
4/0 |
3.00 |
31:16 |
1:28 |
11:45 |
122 115-130 |
1433 |
160 118-174 |
1/1 |
3.13 |
32:28 |
1:12 |
9:39 |
132 128-136 |
1275 |
170 166-178 |
1/2 |
3.25 |
33:32 |
1:04 |
8:34 |
132 126-135 |
1130 |
168 166-172 |
0/2 |
3.38 |
34:54 |
1:22 |
10:55 |
121 115-128 |
1320 |
170 168-174 |
2/1 |
3.50 |
36:27 |
1:33 |
12:22 |
121 113-126 |
1496 |
145 82-174 |
2/1 |
3.63 |
38:18 |
1:51 |
14:47 |
115 108-121 |
1700 |
132 116-170 |
1/1 |
3.75 |
40:08 |
1:51 |
14:47 |
106 97-114 |
1567 |
132 114-170 |
1/2 |
3.88 |
41:29 |
1:20 |
10:43 |
108 96-127 |
1157 |
153 122-178 |
3/0 |
4.00 |
42:31 |
1:03 |
8:21 |
133 128-141 |
1111 |
173 166-178 |
4/1 |
4.13 |
44:04 |
1:32 |
12:17 |
135 129-143 |
1659 |
160 114-174 |
2/4 |
4.17 |
44:59 |
55 |
20:21 |
124 109-139 |
2523 |
128 116-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.3 |
172 |
3.3 |
31:38 |
9:34 |
Walk |
29.3 |
121 |
0.9 |
13:10 |
15:14 |
Still |
0.4 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:21 |
37.59% |
More |
800m |
4:26 |
8:56 |
40.68% |
More |
1km |
5:42 |
9:10 |
41.38% |
More |
Mile |
9:47 |
9:47 |
41.29% |
More |
5k |
31:56 |
10:17 |
43.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:54 |
9:54 |
40.81 |
5km |
32:56 |
10:36 |
41.70 |
5M |
54:33 |
10:55 |
40.90 |
10km |
1:08:41 |
11:03 |
40.52 |
10M |
1:53:44 |
11:22 |
40.39 |
Half |
2:31:25 |
11:34 |
39.81 |
20M |
3:57:07 |
11:51 |
40.28 |
Mara |
5:15:42 |
12:03 |
40.34 |
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