Sun 21st Jan 2018 at 4:00pm by a4gjw
Run > General
-
Time
43:56
-
Miles
5.04
-
Min/mi
8:43
-
Pacing
68.9%
-
WAVA
60.07
-
Stride(cm)
101
-
Cals
530
-
Cadence
183
-
BPM
152
-
%MHR
89
-
B/mi
1327
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:33(5:33/km) 133/146bpm 54cal 10.81/11.32kmph
2) 1km - 5:13(5:13/km) 144/158bpm 57cal 11.48/11.86kmph
3) 1km - 5:04(5:04/km) 158/167bpm 64cal 11.83/13.13kmph
4) 1km - 5:13(5:13/km) 160/166bpm 66cal 11.5/12.93kmph
5) 1km - 5:39(5:39/km) 162/166bpm 74cal 10.63/11.32kmph
6) 1km - 5:35(5:35/km) 160/167bpm 70cal 10.74/11.59kmph
7) 1km - 5:35(5:35/km) 159/169bpm 70cal 10.76/11.86kmph
8) 1km - 5:23(5:23/km) 157/164bpm 67cal 11.14/12.36kmph
9) 0.11km - 40(6:22/km) 160/165bpm 8cal 9.43/12.39kmph
5:33 5:13 5:04 5:13 5:39 5:35 5:35 5:23 40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:17 |
2:17 |
9:08 |
125 98-142 |
1141 |
179 110-188 |
2/2 |
0.50 |
4:31 |
2:14 |
8:55 |
137 124-146 |
1221 |
180 178-184 |
2/0 |
0.75 |
6:40 |
2:09 |
8:38 |
134 129-138 |
1157 |
181 178-184 |
0/18 |
1.00 |
8:44 |
2:04 |
8:17 |
143 136-149 |
1184 |
183 178-186 |
1/2 |
1.25 |
10:49 |
2:05 |
8:19 |
151 143-158 |
1256 |
181 174-186 |
0/6 |
1.50 |
12:53 |
2:04 |
8:17 |
159 152-162 |
1318 |
183 180-186 |
4/4 |
1.75 |
15:13 |
2:19 +15
|
9:17 |
159 150-166 |
1477 |
182 166-194 |
1/4 |
2.00 |
17:12 |
2:00 |
7:59 |
159 151-163 |
1270 |
189 180-194 |
0/3 |
2.25 |
19:17 |
2:05 |
8:20 |
157 154-160 |
1307 |
185 178-188 |
0/4 |
2.50 |
21:26 |
2:08 |
8:33 |
163 157-165 |
1395 |
185 180-190 |
6/0 |
2.75 |
23:43 |
2:17 |
9:10 |
162 158-165 |
1485 |
183 176-188 |
6/0 |
3.00 |
25:59 |
2:16 |
9:02 |
162 158-165 |
1465 |
183 180-186 |
8/0 |
3.25 |
29:37 |
3:38 +1:25
|
14:32 |
149 121-166 |
2166 |
181 122-188 |
8/2 |
3.50 |
31:55 |
2:18 |
9:13 |
164 163-165 |
1513 |
186 184-188 |
12/0 |
3.75 |
34:11 |
2:16 |
9:03 |
163 159-166 |
1474 |
185 180-186 |
8/0 |
4.00 |
37:05 |
2:54 +39
|
11:36 |
159 142-169 |
1845 |
187 182-188 |
13/0 |
4.25 |
39:23 |
2:18 |
9:11 |
161 155-166 |
1478 |
184 170-188 |
3/8 |
4.50 |
41:36 |
2:14 |
8:55 |
157 153-163 |
1400 |
181 178-186 |
3/9 |
4.75 |
43:45 |
2:09 |
8:35 |
159 153-162 |
1365 |
183 180-186 |
0/7 |
5.00 |
45:56 |
2:11 |
8:45 |
156 152-164 |
1364 |
183 176-188 |
0/11 |
5.03 |
46:12 |
16 |
8:58 |
161 161-161 |
1444 |
186 186-186 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
183 |
5 |
43:59 |
8:46 |
Walk |
4.8 |
118 |
0 |
2:13 |
3:32:23 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:35 |
47.05% |
More |
800m |
3:58 |
7:58 |
53.50% |
More |
1km |
5:02 |
8:07 |
54.84% |
More |
Mile |
8:17 |
8:17 |
56.74% |
More |
5k |
26:57 |
8:40 |
59.42% |
More |
5 miles |
45:54 |
9:11 |
57.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:55 |
7:55 |
59.34 |
5km |
26:18 |
8:28 |
60.88 |
5M |
43:34 |
8:43 |
60.08 |
10km |
54:51 |
8:50 |
59.71 |
10M |
1:30:50 |
9:05 |
59.73 |
Half |
2:00:56 |
9:14 |
58.97 |
20M |
3:09:22 |
9:28 |
59.68 |
Mara |
4:12:08 |
9:37 |
59.76 |
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