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Tue 21st Jan 2025 at 11:52am by rwelpton
Run > General
-
Time
52:38
-
Miles
5.34
-
Min/mi
9:51
-
Pacing
35.7%
-
WAVA
45.03
-
Stride(cm)
106
-
Cals
599
-
Cadence
154
-
BPM
135
-
%MHR
79
-
B/mi
1331
-
Asc(m)
88
-
Hillscore
6
-
Surface
Road
Notes & Comments
1) 0.38mi - 6:18(16:28/mi) 87/98bpm [1432b/mi] 35cal
2) 0.46mi - 4:00(8:48/mi) 129/144bpm [1135b/mi] 53cal
3) 0.07mi - 1:00(15:13/mi) 127/142bpm [1933b/mi] 8cal
4) 0.5mi - 4:01(8:07/mi) 132/149bpm [1071b/mi] 55cal
5) 0.08mi - 1:00(12:58/mi) 134/142bpm [1737b/mi] 9cal
6) 0.47mi - 4:00(8:28/mi) 144/155bpm [1220b/mi] 57cal
7) 0.06mi - 1:01(17:05/mi) 141/150bpm [2408b/mi] 9cal
8) 0.52mi - 4:01(7:39/mi) 136/154bpm [1041b/mi] 52cal
9) 0.07mi - 1:05(15:19/mi) 144/155bpm [2205b/mi] 10cal
10) 0.51mi - 4:00(7:54/mi) 152/164bpm [1201b/mi] 57cal
11) 0.06mi - 1:00(15:46/mi) 144/162bpm [2271b/mi] 10cal
12) 0.53mi - 4:02(7:33/mi) 154/165bpm [1162b/mi] 55cal
13) 0.07mi - 1:01(14:56/mi) 145/163bpm [2165b/mi] 11cal
14) 0.52mi - 4:00(7:45/mi) 161/171bpm [1248b/mi] 58cal
15) 0.06mi - 1:02(16:37/mi) 149/168bpm [2476b/mi] 12cal
16) 0.54mi - 4:01(7:26/mi) 158/171bpm [1175b/mi] 56cal
17) 0.07mi - 1:00(13:35/mi) 149/162bpm [2023b/mi] 11cal
18) 0.37mi - 6:04(16:10/mi) 119/137bpm [1923b/mi] 41cal
6:18 4:00 1:00 4:01 1:00 4:00 1:01 4:01 1:05 4:00 1:00 4:02 1:01 4:00 1:02 4:01 1:00 6:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
4:16 |
4:16 +13
|
17:04 |
91 84-97 |
1553 |
133 130-136 |
3/2 |
0.50 |
11:04 |
6:48 +3:46
|
27:11 |
92 64-128 |
2501 |
145 120-166 |
2/1 |
0.75 |
13:29 |
2:25 |
9:40 |
134 123-144 |
1294 |
164 162-168 |
6/6 |
1.00 |
16:03 |
2:34 |
10:16 |
126 107-144 |
1295 |
150 126-166 |
8/1 |
1.25 |
18:06 |
2:03 |
8:12 |
133 123-142 |
1091 |
166 164-170 |
1/4 |
1.50 |
20:35 |
2:29 |
9:56 |
136 118-149 |
1352 |
153 126-168 |
1/1 |
1.75 |
22:39 |
2:04 |
8:16 |
143 126-153 |
1182 |
168 164-170 |
18/0 |
2.00 |
25:09 |
2:30 |
9:59 |
148 134-155 |
1478 |
156 124-172 |
3/4 |
2.25 |
27:08 |
2:00 |
7:58 |
126 119-135 |
1005 |
163 124-174 |
3/8 |
2.50 |
29:05 |
1:57 |
7:48 |
145 136-153 |
1130 |
170 166-172 |
0/14 |
2.75 |
31:33 |
2:28 |
9:52 |
143 131-155 |
1412 |
150 122-174 |
6/4 |
3.00 |
33:34 |
2:01 |
8:05 |
156 149-159 |
1260 |
172 168-174 |
5/5 |
3.25 |
36:03 |
2:29 |
9:55 |
144 121-164 |
1427 |
150 124-174 |
1/9 |
3.50 |
37:53 |
1:50 |
7:22 |
157 148-164 |
1156 |
173 166-176 |
3/8 |
3.75 |
40:01 |
2:08 |
8:31 |
158 141-164 |
1345 |
162 124-176 |
6/10 |
4.00 |
42:13 |
2:12 |
8:48 |
147 130-168 |
1293 |
159 122-176 |
14/1 |
4.25 |
44:09 |
1:56 |
7:44 |
168 165-170 |
1298 |
172 164-174 |
2/7 |
4.50 |
46:36 |
2:27 |
9:48 |
147 126-167 |
1440 |
152 112-178 |
4/13 |
4.75 |
48:29 |
1:53 |
7:31 |
164 155-171 |
1234 |
173 172-174 |
4/11 |
5.00 |
51:04 |
2:36 |
10:23 |
150 121-163 |
1558 |
144 120-176 |
8/9 |
5.25 |
55:03 |
3:58 |
15:53 |
119 111-124 |
1891 |
130 124-166 |
10/3 |
5.34 |
56:36 |
1:33 |
16:29 |
112 106-115 |
1847 |
127 124-130 |
0/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
58.3 |
169 |
4.1 |
31:19 |
8:32 |
Walk |
35.1 |
128 |
1.2 |
21:16 |
17:36 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
6.6 |
- |
- |
3:59 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
43.61% |
More |
800m |
3:35 |
7:13 |
49.82% |
More |
1km |
5:07 |
8:15 |
45.94% |
More |
Mile |
8:04 |
8:04 |
50.18% |
More |
5k |
26:33 |
8:33 |
51.34% |
More |
5 miles |
49:41 |
9:56 |
44.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
45.44 |
5km |
29:39 |
9:33 |
45.96 |
5M |
49:05 |
9:49 |
45.12 |
10km |
1:01:48 |
9:57 |
44.68 |
10M |
1:42:21 |
10:14 |
44.20 |
Half |
2:16:16 |
10:24 |
43.76 |
20M |
3:33:23 |
10:40 |
43.61 |
Mara |
4:44:06 |
10:51 |
43.72 |
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