Mon 5th Jun 2017 at 6:00am by Oranj
Run > Steady-State
-
Time
31:17
-
Miles
4.06
-
Min/mi
7:42
-
Pacing
94.8%
-
WAVA
62.45
-
Stride(cm)
131
-
Cals
411
-
Cadence
160
-
BPM
131
-
%MHR
78.2
-
B/mi
1012
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:40(4:40/km) 131/148bpm 61cal 12.86/13.57kmph
2) 1km - 4:50(4:50/km) 139/149bpm 70cal 12.41/13.33kmph
3) 1km - 4:49(4:49/km) 126/130bpm 61cal 12.48/15.38kmph
4) 1km - 4:47(4:47/km) 127/134bpm 60cal 12.56/13.4kmph
5) 1km - 4:49(4:49/km) 131/139bpm 62cal 12.45/15.22kmph
6) 1km - 4:50(4:50/km) 132/138bpm 63cal 12.41/15.35kmph
7) 0.53km - 2:33(4:51/km) 136/139bpm 34cal 12.37/13.47kmph
4:40 4:50 4:49 4:47 4:49 4:50 2:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
59 |
59 |
7:49 |
101 69-123 |
789 |
160 94-176 |
1/0 |
0.25 |
1:57 |
59 |
7:50 |
127 122-132 |
994 |
160 158-162 |
2/1 |
0.38 |
2:53 |
56 |
7:29 |
139 132-143 |
1040 |
159 156-168 |
0/2 |
0.50 |
3:46 |
53 |
7:04 |
146 143-148 |
1033 |
160 158-166 |
0/4 |
0.63 |
4:41 |
55 |
7:19 |
145 143-146 |
1062 |
161 158-176 |
0/1 |
0.75 |
5:39 |
58 |
7:43 |
145 144-146 |
1118 |
159 156-168 |
0/3 |
0.88 |
6:35 |
56 |
7:24 |
148 146-149 |
1096 |
160 158-166 |
4/1 |
1.00 |
7:37 |
1:03 |
8:22 |
140 136-147 |
1171 |
161 158-164 |
4/0 |
1.13 |
8:37 |
1:00 |
8:00 |
135 132-138 |
1080 |
160 158-170 |
0/1 |
1.25 |
9:33 |
56 |
7:26 |
128 122-132 |
952 |
159 156-160 |
0/2 |
1.38 |
10:31 |
58 |
7:43 |
124 121-126 |
956 |
158 156-162 |
0/3 |
1.50 |
11:28 |
57 |
7:37 |
124 122-127 |
945 |
160 158-162 |
1/3 |
1.63 |
12:28 |
1:00 |
8:00 |
128 127-130 |
1023 |
160 158-162 |
1/0 |
1.75 |
13:25 |
57 |
7:37 |
129 125-130 |
982 |
159 156-172 |
0/3 |
1.88 |
14:23 |
58 |
7:43 |
124 122-125 |
957 |
158 158-160 |
0/4 |
2.00 |
15:22 |
59 |
7:50 |
122 121-122 |
956 |
159 158-160 |
0/3 |
2.13 |
16:16 |
54 |
7:11 |
123 121-129 |
883 |
159 156-162 |
0/2 |
2.25 |
17:12 |
56 |
7:30 |
128 126-130 |
960 |
160 158-162 |
0/1 |
2.38 |
18:09 |
57 |
7:38 |
130 129-131 |
992 |
160 158-162 |
3/1 |
2.50 |
19:11 |
1:01 |
8:11 |
131 125-134 |
1072 |
160 154-166 |
2/2 |
2.63 |
20:10 |
59 |
7:51 |
132 127-134 |
1037 |
160 158-164 |
2/0 |
2.75 |
21:07 |
57 |
7:39 |
128 122-131 |
979 |
158 156-162 |
1/1 |
2.88 |
22:04 |
57 |
7:36 |
127 125-129 |
965 |
159 158-162 |
1/1 |
3.00 |
23:03 |
59 |
7:54 |
132 128-138 |
1044 |
161 158-168 |
2/0 |
3.13 |
24:03 |
59 |
7:56 |
138 134-139 |
1095 |
159 158-162 |
1/0 |
3.25 |
25:01 |
58 |
7:44 |
129 126-134 |
997 |
159 156-168 |
2/1 |
3.38 |
25:59 |
58 |
7:47 |
129 126-132 |
1003 |
160 158-162 |
1/1 |
3.50 |
26:54 |
55 |
7:23 |
133 131-133 |
982 |
159 158-160 |
1/1 |
3.63 |
27:53 |
59 |
7:53 |
133 131-137 |
1048 |
163 158-194 |
3/0 |
3.75 |
28:56 |
1:03 |
8:20 |
136 134-138 |
1134 |
161 158-164 |
1/0 |
3.88 |
29:50 |
54 |
7:14 |
136 134-137 |
985 |
160 158-162 |
1/1 |
4.00 |
30:51 |
1:01 |
8:06 |
136 134-139 |
1101 |
161 158-162 |
7/0 |
4.05 |
31:17 |
26 |
8:15 |
138 137-139 |
1139 |
160 158-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
159 |
4.1 |
31:16 |
7:43 |
Walk |
0.1 |
97 |
0 |
1 |
12:39 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
46.77% |
More |
800m |
3:40 |
7:22 |
53.83% |
More |
1km |
4:36 |
7:24 |
55.88% |
More |
Mile |
7:35 |
7:35 |
57.45% |
More |
5k |
23:52 |
7:41 |
62.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
59.88 |
5km |
23:41 |
7:37 |
62.68 |
5M |
38:51 |
7:46 |
62.26 |
10km |
48:42 |
7:50 |
62.05 |
10M |
1:19:53 |
7:59 |
62.56 |
Half |
1:45:47 |
8:05 |
62.03 |
20M |
2:44:15 |
8:13 |
63.31 |
Mara |
3:37:31 |
8:18 |
63.74 |
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