Sun 18th Nov 2018 at 10:00am by Smugbloke
Run > Race
-
Time
46:46
-
Miles
4.83
-
Min/mi
9:41
-
Pacing
80%
-
WAVA
49.11
-
Stride(cm)
97
-
Cals
739
-
Cadence
172
-
BPM
160
-
%MHR
84.3
-
B/mi
1551
-
Asc(m)
237
-
Hillscore
3
-
Surface
Road
Notes & Comments
Horsford XC
Split Summary
===
1) 1m - 10:00(10:00/m) 157/168bpm 153cal 6/8.04mph
2) 1m - 9:25(9:25/m) 161/166bpm 151cal 6.37/9.75mph
3) 1m - 9:36(9:36/m) 162/166bpm 154cal 6.25/7.87mph
4) 1m - 10:02(10:02/m) 162/169bpm 160cal 5.98/8.35mph
5) 0.83m - 7:43(9:19/m) 164/170bpm 121cal 6.44/9.62mph
10:00 9:25 9:36 10:02 7:43
-
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.
|
0.25 |
1:59 |
1:59 |
7:57 |
133 96-161 |
1057 |
178 122-188 |
6/6 |
0.50 |
4:46 |
2:47 |
11:08 |
160 154-165 |
1780 |
169 122-182 |
12/20 |
0.75 |
7:03 |
2:17 |
9:09 |
164 163-165 |
1500 |
174 168-180 |
15/4 |
1.00 |
9:59 |
2:56 |
11:43 |
163 161-168 |
1910 |
171 162-178 |
12/12 |
1.25 |
12:06 |
2:07 |
8:29 |
164 160-166 |
1391 |
175 172-180 |
14/19 |
1.50 |
14:36 |
2:29 |
9:57 |
157 153-163 |
1563 |
167 114-180 |
8/12 |
1.75 |
17:01 |
2:25 |
9:40 |
163 160-165 |
1577 |
173 166-176 |
11/13 |
2.00 |
19:25 |
2:24 |
9:36 |
162 160-164 |
1554 |
176 172-180 |
13/5 |
2.25 |
22:05 |
2:40 |
10:41 |
164 161-166 |
1751 |
169 118-178 |
16/16 |
2.50 |
24:12 |
2:08 |
8:30 |
161 159-164 |
1370 |
175 172-180 |
10/12 |
2.75 |
26:48 |
2:35 |
10:21 |
161 157-166 |
1666 |
169 90-180 |
13/13 |
3.00 |
29:00 |
2:13 |
8:51 |
160 147-164 |
1416 |
173 164-178 |
9/12 |
3.25 |
31:55 |
2:55 |
11:40 |
162 158-167 |
1890 |
173 160-180 |
10/6 |
3.50 |
34:05 |
2:10 |
8:39 |
165 163-169 |
1429 |
174 172-178 |
15/17 |
3.75 |
36:12 |
2:07 |
8:26 |
161 157-164 |
1358 |
176 172-180 |
9/10 |
4.00 |
39:02 |
2:50 |
11:22 |
160 156-164 |
1817 |
168 110-178 |
11/20 |
4.25 |
41:19 |
2:17 |
9:08 |
161 159-163 |
1470 |
175 170-180 |
15/5 |
4.50 |
44:13 |
2:54 |
11:37 |
162 159-166 |
1881 |
163 88-178 |
13/11 |
4.75 |
46:11 |
1:58 |
7:51 |
167 163-169 |
1312 |
175 172-178 |
12/17 |
4.83 |
46:45 |
34 |
7:15 |
167 166-168 |
1210 |
178 176-180 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
174 |
4.7 |
44:53 |
9:30 |
Walk |
4.0 |
114 |
0.1 |
1:52 |
18:11 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
45.10% |
More |
800m |
4:13 |
8:30 |
45.91% |
More |
1km |
5:42 |
9:11 |
44.30% |
More |
Mile |
9:13 |
9:13 |
46.55% |
More |
5k |
29:55 |
9:38 |
48.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
48.69 |
5km |
29:18 |
9:26 |
49.86 |
5M |
48:31 |
9:42 |
49.04 |
10km |
1:01:05 |
9:50 |
48.64 |
10M |
1:41:09 |
10:07 |
48.55 |
Half |
2:14:40 |
10:17 |
47.88 |
20M |
3:30:53 |
10:33 |
48.45 |
Mara |
4:40:46 |
10:43 |
48.53 |
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