Thu 22nd Nov 2018 at 5:00am by pjlovr25
Run > Steady-State
-
Time
47:59
-
Miles
4.74
-
Min/mi
10:07
-
Pacing
62%
-
WAVA
47.96
-
Stride(cm)
91
-
Cals
476
-
Cadence
175
-
BPM
152
-
%MHR
81.1
-
B/mi
1535
-
Asc(m)
76
-
Hillscore
1
-
Surface
Road
Notes & Comments
4mi @90%
===
1) 0.1m - 1:30(14:32/m) 107/113bpm 9cal 4.13/4.19mph
2) 0.1m - 1:00(10:26/m) 121/132bpm 7cal 5.75/6.1mph
3) 0.03m - 30(14:29/m) 132/137bpm 3cal 4.15/5.87mph
4) 0.11m - 1:00(8:45/m) 133/142bpm 8cal 6.86/6.57mph
5) 0.04m - 30(12:43/m) 136/144bpm 4cal 4.72/6.43mph
6) 0.1m - 1:00(10:05/m) 138/143bpm 9cal 5.95/6.66mph
7) 0.04m - 30(13:56/m) 136/145bpm 4cal 4.31/6.12mph
8) 0.01m - 9(10:37/m) 127/127bpm 1cal 5.65/5.43mph
9) 0m - 1(13:05/m) 124/124bpm 4.59/5.43mph
10) 0.01m - 1:54(2:27:53/m) 123/138bpm 13cal 0.4/5.43mph
11) 4m - 36:29(9:07/m) 163/173bpm 396cal 6.58/7.08mph
12) 0.19m - 3:26(17:50/m) 135/168bpm 22cal 3.36/6.78mph
1:30 1:00 30 1:00 30 1:00 30 9 1 1:54 36:29 3:26
-
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 |
3:06 |
3:06 |
12:25 |
115 90-137 |
1428 |
153 136-182 |
2/6 |
0.50 |
5:43 |
2:36 |
10:25 |
138 129-144 |
1437 |
167 118-182 |
3/2 |
0.75 |
9:51 |
4:08 |
16:33 |
127 97-156 |
2102 |
156 64-198 |
3/4 |
1.00 |
12:13 |
2:23 |
9:30 |
160 154-167 |
1520 |
182 176-188 |
7/4 |
1.25 |
14:37 |
2:24 |
9:34 |
154 152-158 |
1474 |
183 178-188 |
2/3 |
1.50 |
16:57 |
2:20 |
9:20 |
160 152-164 |
1494 |
183 178-186 |
7/4 |
1.75 |
19:15 |
2:18 |
9:13 |
168 163-170 |
1549 |
185 180-198 |
8/0 |
2.00 |
21:31 |
2:16 |
9:03 |
163 158-170 |
1475 |
186 182-192 |
1/3 |
2.25 |
23:49 |
2:18 |
9:13 |
163 160-166 |
1503 |
186 178-194 |
4/4 |
2.50 |
26:11 |
2:21 |
9:25 |
168 162-173 |
1582 |
187 182-198 |
9/1 |
2.75 |
28:27 |
2:16 |
9:05 |
170 167-173 |
1545 |
187 182-192 |
6/4 |
3.00 |
30:45 |
2:18 |
9:13 |
167 163-171 |
1540 |
189 182-198 |
3/6 |
3.25 |
33:00 |
2:15 |
9:00 |
163 161-166 |
1467 |
187 184-194 |
4/6 |
3.50 |
35:16 |
2:16 |
9:03 |
164 159-167 |
1484 |
188 184-196 |
3/5 |
3.75 |
37:30 |
2:14 |
8:55 |
165 163-167 |
1470 |
188 186-190 |
1/3 |
4.00 |
39:40 |
2:11 |
8:43 |
165 162-167 |
1438 |
189 186-194 |
2/5 |
4.25 |
41:55 |
2:15 |
9:01 |
165 162-167 |
1487 |
187 184-192 |
2/5 |
4.50 |
44:08 |
2:13 |
8:51 |
165 163-167 |
1461 |
187 182-190 |
1/5 |
4.74 |
48:00 |
3:52 |
16:07 |
138 115-168 |
2225 |
137 120-190 |
5/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.9 |
185 |
4.3 |
39:47 |
9:11 |
Walk |
16.0 |
133 |
0.4 |
7:42 |
18:58 |
Still |
1.1 |
- |
- |
31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:39 |
39.38% |
More |
800m |
4:21 |
8:45 |
43.40% |
More |
1km |
5:27 |
8:47 |
45.30% |
More |
Mile |
8:50 |
8:50 |
48.35% |
More |
5k |
28:06 |
9:03 |
53.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:06 |
8:06 |
52.74 |
5km |
29:37 |
9:32 |
50.40 |
5M |
51:00 |
10:12 |
47.65 |
10km |
1:05:23 |
10:31 |
46.49 |
10M |
1:52:37 |
11:16 |
44.35 |
Half |
2:33:20 |
11:42 |
42.49 |
20M |
4:08:41 |
12:26 |
41.13 |
Mara |
5:38:35 |
12:55 |
39.96 |
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