Sun 2nd Dec 2018 at 7:00am by RFJ
Run > General
-
Time
38:45
-
Miles
4.12
-
Min/mi
9:24
-
Pacing
57%
-
WAVA
50.38
-
Stride(cm)
97
-
Cals
530
-
Cadence
176
-
BPM
133
-
%MHR
77.5
-
B/mi
1246
-
Asc(m)
134
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:00(10:00/m) 123/145bpm 530cal
2) 1m - 9:38(9:38/m) 123/132bpm
3) 1m - 9:09(9:09/m) 131/172bpm
4) 1m - 8:58(8:58/m) 155/171bpm
5) 0.12m - 1:00(8:30/m) 136/142bpm
with strides
10:00 9:38 9:09 8:58 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:51 |
95 55-119 |
936 |
177 134-182 |
2/5 |
0.25 |
2:20 |
1:06 |
8:46 |
124 119-131 |
1087 |
179 174-184 |
7/2 |
0.38 |
3:34 |
1:14 |
9:53 |
134 130-138 |
1325 |
176 172-178 |
3/2 |
0.50 |
4:46 |
1:13 |
9:40 |
128 122-136 |
1238 |
176 174-178 |
4/6 |
0.63 |
5:59 |
1:13 |
9:44 |
129 127-136 |
1255 |
175 174-178 |
3/1 |
0.75 |
7:36 |
1:36 |
12:50 |
132 125-140 |
1694 |
173 170-178 |
33/0 |
0.88 |
10:31 |
2:55 |
23:24 |
115 75-145 |
2690 |
176 90-184 |
7/8 |
1.00 |
11:39 |
1:08 |
9:04 |
121 108-124 |
1097 |
175 174-180 |
1/10 |
1.13 |
13:04 |
1:25 |
11:22 |
106 102-112 |
1204 |
174 90-178 |
0/28 |
1.25 |
14:16 |
1:12 |
9:36 |
124 112-130 |
1190 |
175 174-178 |
3/0 |
1.38 |
15:27 |
1:11 |
9:31 |
126 124-128 |
1198 |
175 174-178 |
0/3 |
1.50 |
16:41 |
1:14 |
9:51 |
126 125-126 |
1242 |
175 174-178 |
3/1 |
1.63 |
17:56 |
1:15 |
10:00 |
126 124-128 |
1260 |
174 172-176 |
2/3 |
1.75 |
19:08 |
1:12 |
9:34 |
125 121-130 |
1197 |
173 170-178 |
2/3 |
1.88 |
20:17 |
1:09 |
9:11 |
121 112-125 |
1110 |
175 174-178 |
2/2 |
2.00 |
21:28 |
1:11 |
9:26 |
127 120-132 |
1198 |
175 172-178 |
1/1 |
2.13 |
22:38 |
1:10 |
9:24 |
130 118-133 |
1222 |
176 174-178 |
1/2 |
2.25 |
23:45 |
1:07 |
8:58 |
115 108-119 |
1030 |
177 172-188 |
2/1 |
2.38 |
25:58 |
2:13 |
17:44 |
118 109-128 |
2092 |
175 166-178 |
2/3 |
2.50 |
27:07 |
1:08 |
9:05 |
128 113-133 |
1162 |
179 178-184 |
3/3 |
2.63 |
28:18 |
1:12 |
9:32 |
133 130-138 |
1268 |
176 174-182 |
2/4 |
2.75 |
29:26 |
1:08 |
9:03 |
130 122-139 |
1177 |
179 170-196 |
5/4 |
2.88 |
30:22 |
56 |
7:25 |
155 135-172 |
1150 |
176 164-196 |
2/2 |
3.00 |
31:23 |
1:02 |
8:14 |
145 132-160 |
1195 |
178 164-188 |
3/4 |
3.13 |
32:25 |
1:02 |
8:13 |
153 147-158 |
1258 |
178 170-194 |
2/2 |
3.25 |
33:37 |
1:12 |
9:35 |
159 146-166 |
1524 |
175 166-196 |
1/4 |
3.38 |
34:31 |
54 |
7:15 |
157 142-169 |
1137 |
176 160-196 |
4/4 |
3.50 |
35:28 |
57 |
7:37 |
160 152-166 |
1219 |
181 170-196 |
3/3 |
3.63 |
36:36 |
1:07 |
9:00 |
150 143-165 |
1350 |
177 170-194 |
3/3 |
3.75 |
37:41 |
1:06 |
8:44 |
157 146-169 |
1372 |
174 160-190 |
1/1 |
3.88 |
38:38 |
57 |
7:34 |
158 146-171 |
1196 |
182 170-196 |
4/4 |
4.00 |
39:46 |
1:08 |
9:02 |
153 148-159 |
1383 |
174 172-178 |
8/5 |
4.13 |
40:52 |
1:06 |
8:49 |
142 135-151 |
1253 |
177 170-178 |
2/2 |
4.20 |
41:31 |
39 |
9:07 |
137 135-142 |
1248 |
175 162-178 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:21 |
45.17% |
More |
800m |
4:00 |
8:02 |
48.55% |
More |
1km |
4:58 |
8:00 |
50.83% |
More |
Mile |
8:12 |
8:12 |
52.34% |
More |
5k |
29:01 |
9:20 |
50.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:38 |
8:38 |
49.72 |
5km |
28:44 |
9:15 |
50.84 |
5M |
47:35 |
9:31 |
50.00 |
10km |
59:54 |
9:38 |
49.60 |
10M |
1:39:12 |
9:55 |
49.50 |
Half |
2:12:04 |
10:05 |
48.82 |
20M |
3:26:49 |
10:20 |
49.40 |
Mara |
4:35:21 |
10:31 |
49.48 |
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