Wed 28th Mar 2018 at 5:00pm by Serendippily
Run > Steady-State
-
Time
44:43
-
Miles
3.67
-
Min/mi
12:11
-
Pacing
91%
-
WAVA
42.82
-
Stride(cm)
84
-
Cals
403
-
Cadence
156
-
BPM
146
-
%MHR
85.9
-
B/mi
1779
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 3.67m - 44:43(12:11/m) 147/162bpm 403cal 4.93/5.97mph
Tried to keep an upright and sprightly form. Mostly just felt a bit tired
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:30 |
1:30 |
12:01 |
120 93-137 |
1443 |
168 166-170 |
0/3 |
0.25 |
2:52 |
1:21 |
10:52 |
138 135-143 |
1499 |
165 158-170 |
1/0 |
0.38 |
4:36 |
1:44 |
13:54 |
143 140-149 |
1987 |
145 140-158 |
1/1 |
0.50 |
6:09 |
1:33 |
12:27 |
146 142-148 |
1818 |
150 140-166 |
0/4 |
0.63 |
7:37 |
1:27 |
11:40 |
148 146-153 |
1726 |
158 156-166 |
0/1 |
0.75 |
9:12 |
1:36 |
12:44 |
152 150-153 |
1935 |
154 152-156 |
1/0 |
0.88 |
10:42 |
1:30 |
11:58 |
151 146-155 |
1808 |
153 148-154 |
1/1 |
1.00 |
12:13 |
1:31 |
12:10 |
154 151-158 |
1872 |
154 152-154 |
1/1 |
1.13 |
13:40 |
1:27 |
11:33 |
152 148-157 |
1756 |
153 150-156 |
5/0 |
1.25 |
15:17 |
1:37 |
12:58 |
157 147-161 |
2037 |
151 146-154 |
3/0 |
1.38 |
16:52 |
1:35 |
12:41 |
155 152-157 |
1965 |
154 152-156 |
3/1 |
1.50 |
18:23 |
1:31 |
12:10 |
155 148-161 |
1885 |
156 154-158 |
0/1 |
1.63 |
19:54 |
1:30 |
12:02 |
147 145-149 |
1768 |
156 154-158 |
0/1 |
1.75 |
21:23 |
1:29 |
11:55 |
150 146-155 |
1789 |
155 154-160 |
5/0 |
1.88 |
22:49 |
1:26 |
11:27 |
149 144-155 |
1707 |
156 154-160 |
3/5 |
2.00 |
24:24 |
1:35 |
12:42 |
149 145-154 |
1893 |
150 142-156 |
1/3 |
2.13 |
26:08 |
1:43 |
13:48 |
147 144-153 |
2028 |
151 148-154 |
1/0 |
2.25 |
27:44 |
1:36 |
12:49 |
144 141-151 |
1846 |
154 152-158 |
1/0 |
2.38 |
29:13 |
1:29 |
11:50 |
142 140-144 |
1680 |
159 156-162 |
0/3 |
2.50 |
30:35 |
1:22 |
10:59 |
141 139-143 |
1549 |
162 158-164 |
0/3 |
2.63 |
32:00 |
1:25 |
11:22 |
144 143-146 |
1637 |
162 160-166 |
0/4 |
2.75 |
33:25 |
1:24 |
11:14 |
151 147-154 |
1697 |
159 158-162 |
1/1 |
2.88 |
34:52 |
1:27 |
11:36 |
148 145-151 |
1717 |
159 158-162 |
1/1 |
3.00 |
36:23 |
1:32 |
12:12 |
145 138-149 |
1770 |
158 156-160 |
0/2 |
3.13 |
37:51 |
1:28 |
11:47 |
139 137-140 |
1637 |
158 156-160 |
1/0 |
3.25 |
39:42 |
1:51 |
14:48 |
148 140-156 |
2190 |
153 148-158 |
4/0 |
3.38 |
41:16 |
1:34 |
12:32 |
144 133-158 |
1804 |
162 158-168 |
1/1 |
3.50 |
42:39 |
1:23 |
11:01 |
144 138-150 |
1586 |
160 158-164 |
0/1 |
3.63 |
44:11 |
1:32 |
12:14 |
152 149-154 |
1860 |
158 154-160 |
3/0 |
3.66 |
44:38 |
27 |
11:35 |
148 146-150 |
1713 |
159 158-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.7 |
158 |
3.2 |
37:50 |
11:55 |
Walk |
15.1 |
146 |
0.5 |
6:45 |
13:50 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:41 |
10:47 |
35.42% |
More |
800m |
5:36 |
11:17 |
37.12% |
More |
1km |
7:05 |
11:24 |
38.28% |
More |
Mile |
11:43 |
11:43 |
39.39% |
More |
5k |
37:29 |
12:04 |
43.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:16 |
11:16 |
40.99 |
5km |
37:29 |
12:04 |
43.05 |
5M |
1:02:04 |
12:25 |
42.41 |
10km |
1:18:08 |
12:34 |
42.18 |
10M |
2:09:24 |
12:56 |
41.92 |
Half |
2:52:17 |
13:09 |
41.11 |
20M |
4:29:47 |
13:29 |
41.26 |
Mara |
5:59:11 |
13:43 |
41.02 |
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