Mon 28th Jan 2019 at 3:00pm by Jock Itch
Run > Steady-State
-
Time
29:18
-
Miles
4.00
-
Min/mi
7:20
-
Pacing
94%
-
WAVA
64.15
-
Stride(cm)
130
-
Cals
420
-
Cadence
169
-
BPM
148
-
%MHR
77.7
-
B/mi
1081
-
Asc(m)
87
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:22(7:22/m) 148/165bpm 105cal 8.14/9.77mph
2) 1m - 7:25(7:25/m) 148/152bpm 109cal 8.09/8.6mph
3) 1m - 7:13(7:13/m) 147/153bpm 103cal 8.32/9.83mph
4) 1m - 7:17(7:17/m) 148/152bpm 103cal 8.25/8.66mph
5) 0m - 2(6:51/m) 149/149bpm 8.76/8.27mph
-
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 |
53 |
53 |
7:06 |
132 131-132 |
938 |
160 122-170 |
1/3 |
0.25 |
1:55 |
1:02 |
8:15 |
133 130-134 |
1096 |
168 166-172 |
3/2 |
0.38 |
2:52 |
57 |
7:36 |
133 130-143 |
1010 |
168 166-170 |
7/1 |
0.50 |
3:52 |
1:00 |
7:59 |
160 151-165 |
1276 |
168 164-172 |
5/0 |
0.63 |
4:43 |
51 |
6:45 |
162 160-164 |
1093 |
170 168-172 |
1/6 |
0.75 |
5:35 |
52 |
6:59 |
159 156-160 |
1111 |
172 170-174 |
1/3 |
0.88 |
6:29 |
54 |
7:14 |
156 156-156 |
1129 |
173 172-174 |
4/0 |
1.00 |
7:22 |
52 |
6:59 |
151 149-156 |
1055 |
171 170-172 |
2/4 |
1.13 |
8:18 |
57 |
7:33 |
150 149-151 |
1133 |
171 166-172 |
5/0 |
1.25 |
9:14 |
56 |
7:27 |
150 150-151 |
1117 |
170 168-172 |
3/0 |
1.38 |
10:08 |
54 |
7:14 |
149 146-150 |
1077 |
171 170-172 |
1/2 |
1.50 |
11:07 |
59 |
7:48 |
149 148-149 |
1163 |
171 168-174 |
4/0 |
1.63 |
12:02 |
55 |
7:18 |
148 144-149 |
1082 |
168 164-174 |
2/4 |
1.75 |
12:56 |
55 |
7:19 |
149 146-152 |
1089 |
169 166-172 |
3/2 |
1.88 |
13:52 |
55 |
7:22 |
146 142-149 |
1075 |
167 160-172 |
2/4 |
2.00 |
14:47 |
55 |
7:20 |
143 142-145 |
1048 |
168 164-180 |
1/9 |
2.13 |
15:40 |
54 |
7:09 |
142 140-143 |
1015 |
169 166-172 |
2/4 |
2.25 |
16:33 |
53 |
7:04 |
146 144-148 |
1033 |
169 168-172 |
1/5 |
2.38 |
17:25 |
52 |
6:57 |
147 146-147 |
1022 |
170 168-176 |
0/3 |
2.50 |
18:22 |
56 |
7:32 |
146 146-147 |
1100 |
169 166-176 |
2/2 |
2.63 |
19:15 |
53 |
7:05 |
147 146-148 |
1041 |
169 166-176 |
1/4 |
2.75 |
20:10 |
55 |
7:21 |
149 147-153 |
1096 |
169 166-172 |
4/0 |
2.88 |
21:05 |
55 |
7:19 |
152 151-153 |
1113 |
169 168-172 |
2/2 |
3.00 |
21:59 |
54 |
7:13 |
145 138-150 |
1045 |
169 166-172 |
0/2 |
3.13 |
22:55 |
56 |
7:27 |
148 147-149 |
1102 |
168 164-170 |
3/5 |
3.25 |
23:47 |
52 |
6:57 |
148 146-149 |
1028 |
170 168-172 |
4/2 |
3.38 |
24:43 |
56 |
7:28 |
150 148-151 |
1121 |
169 166-172 |
3/2 |
3.50 |
25:38 |
55 |
7:20 |
148 147-150 |
1086 |
169 166-174 |
1/2 |
3.63 |
26:34 |
56 |
7:25 |
148 146-149 |
1097 |
168 166-170 |
2/2 |
3.75 |
27:28 |
54 |
7:12 |
149 146-150 |
1073 |
170 166-176 |
1/2 |
3.88 |
28:21 |
54 |
7:10 |
142 130-150 |
1017 |
168 166-172 |
3/0 |
4.00 |
29:16 |
54 |
7:14 |
150 149-152 |
1085 |
168 164-170 |
2/5 |
4.00 |
29:18 |
2 |
9:39 |
149 149-149 |
1438 |
164 164-164 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
48.06% |
More |
800m |
3:28 |
6:59 |
55.30% |
More |
1km |
4:25 |
7:06 |
56.78% |
More |
Mile |
7:11 |
7:11 |
59.32% |
More |
5k |
22:34 |
7:16 |
64.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:51 |
6:51 |
62.18 |
5km |
22:29 |
7:14 |
64.46 |
5M |
37:01 |
7:24 |
63.74 |
10km |
46:30 |
7:29 |
63.36 |
10M |
1:16:34 |
7:39 |
63.59 |
Half |
1:41:37 |
7:45 |
62.91 |
20M |
2:38:21 |
7:55 |
63.97 |
Mara |
3:30:10 |
8:01 |
64.27 |
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