Fri 23rd Nov 2018 at 6:00am by Oranj
Run > Steady-State
-
Time
32:11
-
Miles
4.36
-
Min/mi
7:23
-
Pacing
95%
-
WAVA
66.41
-
Stride(cm)
136
-
Cals
447
-
Cadence
160
-
BPM
138
-
%MHR
81.9
-
B/mi
1015
-
Asc(m)
80
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:05(4:32/km) 129/142bpm 118cal 13.22/14.28kmph
2) 2km - 9:07(4:34/km) 138/148bpm 128cal 13.15/13.91kmph
3) 2km - 9:13(4:36/km) 141/148bpm 131cal 13.03/15.02kmph
4) 1.01km - 4:47(4:44/km) 145/149bpm 70cal 12.66/17.23kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
56 |
56 |
7:31 |
109 77-126 |
819 |
158 124-162 |
1/2 |
0.25 |
1:48 |
52 |
6:56 |
127 123-128 |
880 |
159 158-162 |
0/4 |
0.38 |
2:43 |
54 |
7:14 |
124 118-127 |
897 |
159 158-160 |
0/5 |
0.50 |
3:39 |
56 |
7:31 |
128 126-129 |
961 |
160 158-162 |
2/2 |
0.63 |
4:35 |
56 |
7:26 |
130 129-131 |
965 |
160 158-162 |
4/2 |
0.75 |
5:30 |
56 |
7:26 |
133 131-134 |
989 |
159 158-162 |
2/4 |
0.88 |
6:24 |
54 |
7:08 |
135 134-136 |
964 |
160 158-162 |
3/0 |
1.00 |
7:19 |
56 |
7:24 |
136 135-138 |
1007 |
160 154-166 |
1/2 |
1.13 |
8:14 |
55 |
7:20 |
137 133-141 |
1005 |
161 156-164 |
5/4 |
1.25 |
9:07 |
53 |
7:01 |
138 134-142 |
967 |
160 158-164 |
1/2 |
1.38 |
10:02 |
55 |
7:21 |
134 133-136 |
985 |
160 158-162 |
1/1 |
1.50 |
10:57 |
55 |
7:21 |
134 133-136 |
985 |
160 156-164 |
0/2 |
1.63 |
11:53 |
56 |
7:26 |
131 126-133 |
975 |
160 158-164 |
2/4 |
1.75 |
12:49 |
56 |
7:26 |
134 133-136 |
996 |
161 158-168 |
1/2 |
1.88 |
13:42 |
54 |
7:09 |
137 136-138 |
980 |
161 158-164 |
1/1 |
2.00 |
14:40 |
57 |
7:38 |
142 137-147 |
1085 |
160 158-162 |
6/1 |
2.13 |
15:36 |
56 |
7:31 |
145 141-148 |
1090 |
160 158-162 |
2/1 |
2.25 |
16:28 |
52 |
6:58 |
137 135-141 |
954 |
161 156-164 |
1/3 |
2.38 |
17:22 |
54 |
7:08 |
140 138-141 |
999 |
161 158-164 |
3/0 |
2.50 |
18:18 |
56 |
7:31 |
142 141-145 |
1066 |
160 158-162 |
3/0 |
2.63 |
19:14 |
56 |
7:26 |
145 144-146 |
1079 |
160 158-162 |
3/0 |
2.75 |
20:09 |
55 |
7:19 |
140 136-145 |
1025 |
161 158-164 |
0/5 |
2.88 |
21:06 |
57 |
7:35 |
139 135-143 |
1054 |
160 158-162 |
4/0 |
3.00 |
22:01 |
56 |
7:24 |
146 143-148 |
1080 |
161 158-164 |
3/1 |
3.13 |
22:57 |
56 |
7:28 |
142 140-146 |
1061 |
160 156-162 |
1/2 |
3.25 |
23:52 |
54 |
7:15 |
143 142-144 |
1037 |
160 158-164 |
3/1 |
3.38 |
24:46 |
54 |
7:15 |
143 141-145 |
1036 |
161 160-162 |
1/2 |
3.50 |
25:41 |
54 |
7:16 |
133 128-141 |
966 |
159 158-170 |
0/14 |
3.63 |
26:36 |
55 |
7:23 |
137 129-145 |
1012 |
161 158-164 |
3/1 |
3.75 |
27:35 |
59 |
7:49 |
146 145-147 |
1141 |
161 160-162 |
4/1 |
3.88 |
28:33 |
58 |
7:47 |
146 144-149 |
1136 |
161 158-164 |
3/0 |
4.00 |
29:29 |
56 |
7:30 |
145 143-147 |
1087 |
161 158-168 |
3/1 |
4.13 |
30:27 |
58 |
7:40 |
146 145-148 |
1119 |
161 158-164 |
3/0 |
4.25 |
31:23 |
56 |
7:30 |
146 143-148 |
1094 |
160 158-162 |
2/2 |
4.35 |
32:11 |
48 |
7:40 |
141 139-143 |
1080 |
160 158-162 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
160 |
4.3 |
32:08 |
7:23 |
Walk |
0.2 |
124 |
0 |
3 |
8:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
48.45% |
More |
800m |
3:34 |
7:11 |
56.13% |
More |
1km |
4:29 |
7:13 |
58.18% |
More |
Mile |
7:17 |
7:17 |
60.84% |
More |
5k |
22:46 |
7:20 |
66.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
63.61 |
5km |
22:37 |
7:17 |
66.72 |
5M |
37:07 |
7:25 |
66.29 |
10km |
46:31 |
7:29 |
66.10 |
10M |
1:16:18 |
7:38 |
66.66 |
Half |
1:41:03 |
7:43 |
66.12 |
20M |
2:36:54 |
7:51 |
67.47 |
Mara |
3:27:47 |
7:56 |
67.94 |
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