Fri 5th Apr 2019 at 6:00pm by Nilz
Run > General
- breezy
- cold
-
Time
54:56
-
Miles
4.74
-
Min/mi
11:35
-
Pacing
79%
-
WAVA
47.29
-
Stride(cm)
83
-
Cals
595
-
Cadence
168
-
BPM
145
-
%MHR
86.1
-
B/mi
1686
-
Asc(m)
116
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.6km - 11:22(7:06/km) 165/176bpm 146cal 8.45/9.81kmph
2) 1.6km - 11:38(7:16/km) 147/164bpm 128cal 8.25/9.51kmph
3) 1.6km - 12:02(7:31/km) 133/141bpm 112cal 7.98/9.71kmph
4) 1.6km - 11:25(7:08/km) 137/157bpm 114cal 8.41/10.88kmph
5) 1.23km - 8:30(6:53/km) 151/173bpm 95cal 8.71/9.67kmph
11:22 11:38 12:02 11:25 8:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:56 |
3:56 +58
|
15:44 |
144 74-173 |
2265 |
169 112-174 |
2/5 |
0.50 |
7:33 |
3:37 +38
|
14:28 |
161 123-176 |
2330 |
173 148-176 |
10/3 |
0.75 |
10:09 |
2:36 |
10:26 |
170 169-172 |
1773 |
172 170-176 |
5/8 |
1.00 |
13:00 |
2:50 |
11:21 |
166 159-172 |
1884 |
171 166-174 |
4/3 |
1.25 |
15:46 |
2:47 |
11:07 |
162 159-164 |
1801 |
171 168-176 |
6/15 |
1.50 |
19:05 |
3:19 |
13:16 |
154 146-161 |
2044 |
163 116-170 |
23/2 |
1.75 |
21:56 |
2:51 |
11:23 |
141 137-149 |
1604 |
169 164-174 |
7/11 |
2.00 |
24:42 |
2:46 |
11:05 |
127 118-138 |
1407 |
170 166-174 |
1/11 |
2.25 |
27:53 |
3:10 |
12:42 |
133 123-139 |
1688 |
168 162-170 |
4/2 |
2.50 |
31:07 |
3:14 |
12:56 |
134 129-139 |
1732 |
165 158-168 |
8/1 |
2.75 |
33:59 |
2:52 |
11:29 |
133 129-140 |
1527 |
168 164-172 |
8/3 |
3.00 |
36:49 |
2:51 |
11:22 |
130 123-136 |
1478 |
166 162-174 |
5/6 |
3.25 |
39:31 |
2:42 |
10:47 |
125 121-134 |
1349 |
169 166-176 |
0/10 |
3.50 |
42:32 |
3:01 |
12:04 |
134 126-142 |
1617 |
167 146-170 |
6/2 |
3.75 |
45:27 |
2:55 |
11:40 |
142 139-148 |
1657 |
166 120-170 |
3/5 |
4.00 |
48:17 |
2:50 |
11:20 |
149 141-158 |
1690 |
164 114-172 |
6/9 |
4.25 |
50:59 |
2:42 |
10:47 |
144 133-158 |
1553 |
170 166-172 |
2/6 |
4.50 |
53:55 |
2:56 |
11:42 |
149 138-157 |
1744 |
168 164-172 |
9/4 |
4.74 |
56:31 |
2:36 |
10:43 |
164 156-173 |
1757 |
170 164-174 |
4/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.3 |
168 |
4.7 |
55:00 |
11:40 |
Walk |
2.6 |
114 |
0 |
1:28 |
51:43 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:12 |
36.42% |
More |
800m |
5:23 |
10:49 |
41.11% |
More |
1km |
6:46 |
10:53 |
42.61% |
More |
Mile |
11:07 |
11:07 |
44.15% |
More |
5k |
35:43 |
11:30 |
46.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:57 |
8:57 |
54.83 |
5km |
33:34 |
10:48 |
49.87 |
5M |
58:28 |
11:42 |
46.91 |
10km |
1:15:19 |
12:07 |
45.60 |
10M |
2:11:10 |
13:07 |
43.43 |
Half |
2:59:43 |
13:43 |
41.69 |
20M |
4:54:19 |
14:43 |
40.34 |
Mara |
6:43:13 |
15:23 |
39.26 |
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