Sat 13th Apr 2019 at 9:00am by RFJ
Run > General
-
Time
28:45
-
Miles
3.13
-
Min/mi
9:11
-
Pacing
94%
-
WAVA
51.24
-
Stride(cm)
99
-
Cals
456
-
Cadence
177
-
BPM
143
-
%MHR
83.8
-
B/mi
1316
-
Asc(m)
43
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:13(9:13/m) 140/153bpm 456cal
2) 1m - 9:08(9:08/m) 145/152bpm
3) 1m - 9:13(9:13/m) 144/152bpm
4) 0.13m - 1:11(8:50/m) 149/153bpm
extra miles after parkrun
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:20 |
111 79-128 |
1036 |
178 90-184 |
2/2 |
0.25 |
2:21 |
1:11 |
9:27 |
142 129-145 |
1342 |
180 180-184 |
0/6 |
0.38 |
3:28 |
1:07 |
8:57 |
142 139-145 |
1271 |
177 174-180 |
0/2 |
0.50 |
4:34 |
1:06 |
8:50 |
135 132-139 |
1193 |
179 176-184 |
0/3 |
0.63 |
5:42 |
1:08 |
9:05 |
146 138-150 |
1327 |
177 174-178 |
1/0 |
0.75 |
6:52 |
1:10 |
9:16 |
146 145-149 |
1354 |
177 174-178 |
4/0 |
0.88 |
8:01 |
1:09 |
9:15 |
146 145-148 |
1352 |
177 174-178 |
4/0 |
1.00 |
9:12 |
1:11 |
9:27 |
149 146-153 |
1408 |
177 174-178 |
5/1 |
1.13 |
10:19 |
1:07 |
8:53 |
148 143-152 |
1314 |
175 174-178 |
0/2 |
1.25 |
11:27 |
1:08 |
9:03 |
142 141-145 |
1286 |
176 174-178 |
1/2 |
1.38 |
12:35 |
1:08 |
9:04 |
148 144-150 |
1342 |
178 174-178 |
1/1 |
1.50 |
13:43 |
1:09 |
9:08 |
146 143-150 |
1334 |
177 174-178 |
0/1 |
1.63 |
14:51 |
1:07 |
8:59 |
143 139-145 |
1285 |
177 174-178 |
0/4 |
1.75 |
15:59 |
1:08 |
9:06 |
143 140-145 |
1300 |
176 174-178 |
0/3 |
1.88 |
17:12 |
1:13 |
9:41 |
144 143-145 |
1394 |
176 174-178 |
1/0 |
2.00 |
18:21 |
1:09 |
9:14 |
145 143-146 |
1340 |
177 174-178 |
6/1 |
2.13 |
19:25 |
1:04 |
8:32 |
145 142-147 |
1238 |
177 174-178 |
0/5 |
2.25 |
20:37 |
1:12 |
9:39 |
141 136-145 |
1362 |
175 174-178 |
1/7 |
2.38 |
21:46 |
1:09 |
9:13 |
135 133-139 |
1244 |
175 174-178 |
3/0 |
2.50 |
22:58 |
1:11 |
9:31 |
143 139-146 |
1361 |
177 174-178 |
1/1 |
2.63 |
24:11 |
1:13 |
9:46 |
150 146-152 |
1466 |
179 174-184 |
4/0 |
2.75 |
25:21 |
1:10 |
9:22 |
150 148-151 |
1405 |
179 174-184 |
3/2 |
2.88 |
26:27 |
1:06 |
8:49 |
146 143-149 |
1287 |
178 174-180 |
0/3 |
3.00 |
27:33 |
1:06 |
8:48 |
144 141-146 |
1268 |
178 174-178 |
1/1 |
3.13 |
28:40 |
1:07 |
8:55 |
150 146-152 |
1337 |
177 174-178 |
2/1 |
3.13 |
28:44 |
4 |
8:19 |
152 151-153 |
1265 |
169 164-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
177 |
3.1 |
28:41 |
9:10 |
Walk |
0.1 |
112 |
0 |
2 |
8:48 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:37 |
38.57% |
More |
800m |
4:24 |
8:52 |
43.99% |
More |
1km |
5:34 |
8:57 |
45.40% |
More |
Mile |
9:02 |
9:02 |
47.53% |
More |
5k |
28:29 |
9:10 |
51.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:35 |
8:35 |
50.01 |
5km |
28:31 |
9:11 |
51.23 |
5M |
47:14 |
9:27 |
50.37 |
10km |
59:28 |
9:34 |
49.96 |
10M |
1:38:29 |
9:51 |
49.86 |
Half |
2:11:07 |
10:01 |
49.18 |
20M |
3:25:20 |
10:16 |
49.76 |
Mara |
4:33:23 |
10:26 |
49.84 |
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