Tue 3rd Oct 2017 at 6:00pm by StewartC
Run > Easy
- breezy
-
Time
39:13
-
Miles
4.01
-
Min/mi
9:47
-
Pacing
79%
-
WAVA
46.87
-
Stride(cm)
93
-
Cals
504
-
Cadence
177
-
BPM
147
-
%MHR
77.6
-
B/mi
1442
-
Asc(m)
42
-
Hillscore
5
-
Surface
Trail
Notes & Comments
lower calf tight after 3.5 miles ok after stretch
Split Summary
===
1) 1m - 9:30(9:30/m) 134/149bpm 107cal 6.31/6.93mph
2) 1m - 9:43(9:43/m) 150/156bpm 128cal 6.18/6.43mph
3) 1m - 9:58(9:58/m) 152/155bpm 132cal 6.02/6.43mph
4) 1m - 9:58(9:58/m) 158/164bpm 137cal 6.02/6.41mph
5) 0.01m - 4(8:26/m) 165/165bpm 7.12/6.18mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:28 |
100 79-119 |
946 |
180 170-184 |
1/1 |
0.25 |
2:20 |
1:09 |
9:10 |
126 119-131 |
1156 |
177 174-184 |
1/1 |
0.38 |
3:30 |
1:10 |
9:22 |
134 131-136 |
1255 |
176 176-178 |
2/1 |
0.50 |
4:42 |
1:12 |
9:32 |
139 137-140 |
1326 |
177 176-178 |
6/0 |
0.63 |
5:54 |
1:13 |
9:44 |
140 139-142 |
1362 |
178 176-178 |
5/6 |
0.75 |
7:05 |
1:11 |
9:27 |
142 136-144 |
1343 |
178 176-178 |
1/4 |
0.88 |
8:17 |
1:11 |
9:30 |
145 144-146 |
1376 |
176 174-178 |
6/0 |
1.00 |
9:30 |
1:14 |
9:48 |
148 146-149 |
1450 |
175 174-178 |
2/1 |
1.13 |
10:40 |
1:10 |
9:23 |
149 148-151 |
1397 |
175 174-178 |
0/5 |
1.25 |
11:53 |
1:13 |
9:41 |
151 150-152 |
1462 |
176 174-176 |
1/4 |
1.38 |
13:06 |
1:13 |
9:41 |
151 149-152 |
1463 |
174 174-176 |
0/2 |
1.50 |
14:19 |
1:13 |
9:48 |
152 152-153 |
1489 |
175 174-176 |
0/0 |
1.63 |
15:31 |
1:12 |
9:35 |
154 153-155 |
1475 |
175 174-176 |
1/0 |
1.75 |
16:43 |
1:12 |
9:36 |
155 155-156 |
1489 |
175 174-178 |
1/0 |
1.88 |
18:47 |
2:04 +50
|
16:35 |
146 135-155 |
2422 |
179 168-186 |
3/1 |
2.00 |
20:39 |
1:51 +37
|
14:52 |
142 135-150 |
2111 |
178 158-186 |
2/0 |
2.13 |
22:12 |
1:33 +20
|
12:26 |
151 147-155 |
1877 |
180 178-182 |
3/0 |
2.25 |
23:28 |
1:16 |
10:04 |
149 147-151 |
1500 |
180 178-182 |
13/0 |
2.38 |
24:43 |
1:16 |
10:06 |
152 151-153 |
1535 |
179 178-182 |
0/4 |
2.50 |
26:03 |
1:20 |
10:40 |
152 148-153 |
1620 |
175 162-180 |
0/8 |
2.63 |
27:12 |
1:09 |
9:12 |
153 151-154 |
1407 |
179 176-182 |
1/2 |
2.75 |
28:27 |
1:15 |
9:56 |
153 151-154 |
1521 |
176 174-178 |
0/6 |
2.88 |
29:43 |
1:16 |
10:05 |
152 152-153 |
1533 |
176 172-180 |
4/0 |
3.00 |
30:57 |
1:14 |
9:55 |
152 151-153 |
1506 |
176 174-178 |
5/0 |
3.13 |
32:12 |
1:15 |
10:02 |
153 151-154 |
1536 |
176 174-178 |
1/2 |
3.25 |
33:27 |
1:14 |
9:56 |
154 148-156 |
1529 |
178 176-180 |
0/6 |
3.38 |
34:43 |
1:16 |
10:10 |
157 156-157 |
1596 |
175 174-176 |
4/2 |
3.50 |
35:57 |
1:14 |
9:53 |
157 156-157 |
1553 |
175 172-178 |
9/5 |
3.63 |
37:14 |
1:16 |
10:12 |
159 157-160 |
1621 |
177 174-182 |
0/10 |
3.75 |
38:26 |
1:12 |
9:37 |
161 160-162 |
1549 |
180 178-186 |
1/1 |
3.88 |
39:41 |
1:16 |
10:06 |
162 157-164 |
1635 |
182 180-190 |
1/1 |
4.00 |
40:55 |
1:13 |
9:47 |
162 161-164 |
1584 |
182 180-182 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.4 |
177 |
4 |
39:51 |
10:01 |
Walk |
2.6 |
157 |
0 |
1:04 |
44:37 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:07 |
35.46% |
More |
800m |
4:39 |
9:22 |
40.19% |
More |
1km |
5:51 |
9:25 |
41.70% |
More |
Mile |
9:28 |
9:28 |
43.94% |
More |
5k |
32:01 |
10:18 |
44.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:06 |
9:06 |
45.74 |
5km |
29:59 |
9:39 |
47.22 |
5M |
49:28 |
9:54 |
46.55 |
10km |
1:02:10 |
10:00 |
46.23 |
10M |
1:42:34 |
10:15 |
46.28 |
Half |
2:16:15 |
10:24 |
45.73 |
20M |
3:32:39 |
10:38 |
46.43 |
Mara |
4:42:31 |
10:47 |
46.60 |
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