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Ian Williams aka Fetch
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Mon 1st May 2023 at 9:32am by whlsarah
Run > Race
-
Time
54:21
-
Miles
6.24
-
Min/mi
8:43
-
Pacing
96%
-
WAVA
60.24
-
Stride(cm)
104
-
Cals
623
-
Cadence
178
-
BPM
159
-
%MHR
93.3
-
B/mi
1382
-
Asc(m)
136
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62mi - 5:19(8:33/mi) 141/155bpm [1207b/mi] 58cal
2) 0.62mi - 5:13(8:24/mi) 150/154bpm [1261b/mi] 59cal
3) 0.62mi - 5:23(8:39/mi) 157/159bpm [1359b/mi] 61cal
4) 0.62mi - 5:24(8:42/mi) 163/167bpm [1417b/mi] 63cal
5) 0.62mi - 5:13(8:24/mi) 165/166bpm [1385b/mi] 62cal
6) 0.62mi - 5:31(8:53/mi) 164/167bpm [1457b/mi] 64cal
7) 0.62mi - 5:37(9:02/mi) 164/166bpm [1482b/mi] 64cal
8) 0.62mi - 5:31(8:53/mi) 164/165bpm [1456b/mi] 63cal
9) 0.62mi - 5:37(9:02/mi) 164/167bpm [1481b/mi] 64cal
10) 0.62mi - 5:22(8:39/mi) 166/167bpm [1436b/mi] 63cal
11) 0.02mi - 11(7:20/mi) 167/168bpm [1225b/mi] 2cal
5:19 5:13 5:23 5:24 5:13 5:31 5:37 5:31 5:37 5:22 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:04 |
2:04 |
8:16 |
119 77-148 |
983 |
184 176-192 |
1/4 |
0.50 |
4:15 |
2:11 |
8:44 |
150 147-155 |
1310 |
179 174-184 |
8/11 |
0.75 |
6:22 |
2:07 |
8:28 |
148 146-149 |
1254 |
182 180-186 |
7/8 |
1.00 |
8:27 |
2:05 |
8:19 |
149 147-152 |
1239 |
183 180-186 |
2/13 |
1.25 |
10:36 |
2:09 |
8:36 |
151 147-153 |
1298 |
181 174-186 |
11/6 |
1.50 |
12:44 |
2:08 |
8:34 |
156 153-158 |
1335 |
180 176-184 |
4/10 |
1.75 |
14:53 |
2:08 |
8:34 |
157 155-159 |
1344 |
180 176-186 |
11/14 |
2.00 |
17:06 |
2:14 |
8:55 |
159 157-161 |
1419 |
176 174-180 |
10/7 |
2.25 |
19:20 |
2:13 |
8:53 |
162 160-166 |
1439 |
178 172-182 |
11/4 |
2.50 |
21:25 |
2:05 |
8:21 |
165 163-167 |
1377 |
181 174-186 |
9/10 |
2.75 |
23:26 |
2:01 |
8:04 |
164 164-165 |
1323 |
183 180-186 |
2/9 |
3.00 |
25:35 |
2:09 |
8:37 |
164 163-166 |
1414 |
178 174-184 |
5/4 |
3.25 |
27:45 |
2:10 |
8:39 |
165 163-166 |
1426 |
176 172-182 |
4/2 |
3.50 |
30:00 |
2:15 |
8:59 |
164 163-167 |
1474 |
174 170-178 |
8/5 |
3.75 |
32:13 |
2:13 |
8:54 |
163 162-165 |
1450 |
174 172-178 |
8/7 |
4.00 |
34:27 |
2:14 |
8:58 |
165 164-166 |
1479 |
174 170-178 |
8/13 |
4.25 |
36:44 |
2:16 |
9:05 |
163 161-164 |
1481 |
172 168-176 |
8/7 |
4.50 |
38:58 |
2:14 |
8:57 |
163 162-164 |
1459 |
174 170-180 |
6/9 |
4.75 |
41:11 |
2:13 |
8:51 |
163 162-165 |
1442 |
175 170-180 |
4/4 |
5.00 |
43:26 |
2:16 |
9:02 |
164 163-165 |
1483 |
173 170-176 |
3/6 |
5.25 |
45:42 |
2:16 |
9:03 |
165 163-167 |
1494 |
176 174-180 |
10/9 |
5.50 |
47:57 |
2:15 |
9:01 |
164 161-166 |
1478 |
173 170-178 |
12/11 |
5.75 |
50:11 |
2:14 |
8:55 |
166 162-167 |
1480 |
174 172-178 |
8/7 |
6.00 |
52:21 |
2:10 |
8:41 |
165 162-166 |
1432 |
176 170-180 |
9/10 |
6.24 |
54:33 |
2:12 +12
|
9:13 |
166 164-168 |
1530 |
180 174-186 |
7/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
177 |
6.2 |
54:32 |
8:45 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:56 |
49.16% |
More |
800m |
4:01 |
8:06 |
52.60% |
More |
1km |
5:06 |
8:13 |
54.00% |
More |
Mile |
8:24 |
8:24 |
55.82% |
More |
5k |
26:30 |
8:32 |
61.05% |
More |
5 miles |
43:26 |
8:41 |
60.31% |
More |
10k |
54:09 |
8:43 |
60.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:55 |
6:55 |
67.85 |
5km |
24:46 |
7:58 |
65.32 |
5M |
42:21 |
8:28 |
61.84 |
10km |
54:06 |
8:42 |
60.27 |
10M |
1:32:27 |
9:15 |
58.16 |
Half |
2:05:20 |
9:34 |
56.78 |
20M |
3:21:52 |
10:06 |
54.47 |
Mara |
4:33:38 |
10:27 |
52.73 |
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