-
Time
30:34
-
Miles
3.64
-
Min/mi
8:24
-
Pacing
93%
-
WAVA
57.23
-
Stride(cm)
111
-
Cals
463
-
Cadence
173
-
BPM
143
-
%MHR
75.3
-
B/mi
1202
-
Asc(m)
47
-
Hillscore
1
-
Surface
Road
Notes & Comments
Tesco, canal, then onto Ellesmere College loop. Healthy start to the day, followed by an evening in Malpas comprising an unhealthy 5 pints of Bombadier in The Vaults, a Monster burger and a bottle of nice Spanish red.
Split Summary
===
1) 1m - 8:46(8:46/m) 135/144bpm 123cal 6.85/7.41mph
2) 1m - 8:31(8:31/m) 145/155bpm 132cal 7.04/8.56mph
3) 1m - 8:13(8:13/m) 148/151bpm 129cal 7.29/7.83mph
4) 0.64m - 5:04(7:56/m) 150/157bpm 79cal 7.57/9.58mph
-
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.
|
0.13 |
1:08 |
1:08 |
9:05 |
112 86-135 |
1018 |
169 164-172 |
1/4 |
0.25 |
2:15 |
1:07 |
8:57 |
136 136-137 |
1216 |
170 170-172 |
0/2 |
0.38 |
3:24 |
1:09 |
9:14 |
134 133-137 |
1236 |
169 162-172 |
1/0 |
0.50 |
4:33 |
1:09 |
9:08 |
136 132-140 |
1243 |
170 168-172 |
3/0 |
0.63 |
5:39 |
1:06 |
8:52 |
141 139-143 |
1249 |
172 170-174 |
1/0 |
0.75 |
6:40 |
1:01 |
8:08 |
141 139-143 |
1146 |
174 172-178 |
0/3 |
0.88 |
7:44 |
1:04 |
8:32 |
139 138-141 |
1187 |
171 170-172 |
2/0 |
1.00 |
8:45 |
1:01 |
8:08 |
143 141-144 |
1164 |
173 170-174 |
0/2 |
1.13 |
9:48 |
1:02 |
8:18 |
142 141-143 |
1178 |
173 172-176 |
0/2 |
1.25 |
10:51 |
1:03 |
8:26 |
143 142-145 |
1206 |
174 172-176 |
0/4 |
1.38 |
11:50 |
59 |
7:51 |
146 144-147 |
1146 |
175 172-180 |
1/1 |
1.50 |
12:55 |
1:05 |
8:41 |
147 145-148 |
1277 |
173 170-176 |
1/2 |
1.63 |
13:59 |
1:04 |
8:30 |
145 143-148 |
1233 |
173 170-176 |
2/0 |
1.75 |
15:02 |
1:04 |
8:29 |
142 137-148 |
1205 |
170 168-172 |
0/1 |
1.88 |
16:13 |
1:10 |
9:22 |
147 138-154 |
1377 |
173 170-176 |
8/0 |
2.00 |
17:17 |
1:04 |
8:32 |
151 148-154 |
1289 |
172 170-174 |
2/0 |
2.13 |
18:21 |
1:04 |
8:31 |
149 149-150 |
1269 |
174 170-176 |
3/0 |
2.25 |
19:22 |
1:02 |
8:14 |
148 148-149 |
1218 |
173 170-176 |
0/3 |
2.38 |
20:25 |
1:02 |
8:18 |
146 145-148 |
1211 |
173 170-176 |
1/1 |
2.50 |
21:24 |
1:00 |
7:58 |
147 146-149 |
1171 |
173 170-176 |
1/0 |
2.63 |
22:27 |
1:03 |
8:25 |
147 146-148 |
1238 |
174 170-176 |
2/0 |
2.75 |
23:29 |
1:01 |
8:09 |
147 146-148 |
1199 |
174 172-176 |
2/0 |
2.88 |
24:33 |
1:05 |
8:38 |
149 147-151 |
1287 |
174 170-178 |
3/1 |
3.00 |
25:30 |
57 |
7:34 |
149 148-150 |
1129 |
174 172-176 |
0/3 |
3.13 |
26:30 |
1:00 |
8:00 |
148 147-149 |
1184 |
173 168-176 |
0/2 |
3.25 |
27:30 |
1:00 |
7:59 |
143 141-146 |
1142 |
172 168-178 |
0/6 |
3.38 |
28:29 |
59 |
7:48 |
150 146-153 |
1171 |
177 170-180 |
1/2 |
3.50 |
29:29 |
1:00 |
8:02 |
153 151-156 |
1230 |
177 174-180 |
5/0 |
3.63 |
30:28 |
59 |
7:49 |
154 151-156 |
1204 |
175 170-188 |
1/3 |
3.64 |
30:35 |
7 |
8:45 |
151 151-151 |
1322 |
172 172-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
172 |
3.6 |
30:35 |
8:24 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:40 |
43.90% |
More |
800m |
3:53 |
7:48 |
50.85% |
More |
1km |
4:53 |
7:51 |
52.65% |
More |
Mile |
8:00 |
8:00 |
54.53% |
More |
5k |
25:43 |
8:17 |
57.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
55.20 |
5km |
25:54 |
8:20 |
57.32 |
5M |
42:37 |
8:31 |
56.76 |
10km |
53:31 |
8:37 |
56.47 |
10M |
1:28:04 |
8:48 |
56.74 |
Half |
1:56:51 |
8:55 |
56.16 |
20M |
3:02:00 |
9:06 |
57.13 |
Mara |
4:01:29 |
9:13 |
57.42 |
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