Mon 22nd Apr 2019 at 7:00pm by Nilz
Run > General
-
Time
47:06
-
Miles
4.10
-
Min/mi
11:29
-
Pacing
81%
-
WAVA
47.52
-
Stride(cm)
83
-
Cals
470
-
Cadence
169
-
BPM
133
-
%MHR
78.6
-
B/mi
1526
-
Asc(m)
101
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.6km - 11:19(7:04/km) 144/173bpm 124cal 8.49/9.74kmph
2) 1.6km - 12:22(7:44/km) 121/133bpm 112cal 7.77/9.17kmph
3) 1.6km - 11:08(6:58/km) 126/139bpm 104cal 8.62/10.35kmph
4) 1.6km - 10:50(6:46/km) 141/155bpm 116cal 8.87/10.41kmph
5) 0.21km - 1:28(7:07/km) 138/140bpm 14cal 8.42/8.67kmph
11:19 12:22 11:08 10:50 1:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:24 |
1:24 |
11:14 |
117 75-157 |
1315 |
168 106-172 |
2/1 |
0.25 |
2:54 |
1:30 |
11:57 |
158 155-165 |
1887 |
171 168-174 |
8/3 |
0.38 |
4:14 |
1:20 |
10:42 |
170 165-173 |
1818 |
173 164-176 |
2/5 |
0.50 |
5:30 |
1:16 |
10:10 |
164 162-169 |
1667 |
171 168-174 |
2/4 |
0.63 |
6:54 |
1:24 |
11:10 |
157 147-163 |
1753 |
172 168-174 |
2/3 |
0.75 |
8:19 |
1:25 |
11:22 |
139 134-147 |
1580 |
171 168-176 |
2/0 |
0.88 |
9:54 |
1:35 |
12:41 |
126 112-144 |
1599 |
148 104-172 |
4/1 |
1.00 |
11:24 |
1:30 |
11:58 |
120 115-127 |
1435 |
163 122-172 |
3/3 |
1.13 |
12:54 |
1:30 |
12:01 |
123 119-127 |
1479 |
167 164-168 |
5/0 |
1.25 |
14:24 |
1:30 |
11:57 |
123 119-128 |
1470 |
167 164-172 |
2/2 |
1.38 |
15:49 |
1:25 |
11:22 |
116 112-119 |
1319 |
167 164-168 |
1/5 |
1.50 |
17:10 |
1:21 |
10:47 |
116 110-122 |
1250 |
169 166-170 |
1/2 |
1.63 |
18:41 |
1:31 |
12:08 |
128 123-130 |
1554 |
171 168-174 |
3/0 |
1.75 |
20:06 |
1:25 |
11:20 |
127 124-129 |
1438 |
170 168-174 |
6/0 |
1.88 |
22:24 |
2:18 |
18:27 |
116 93-133 |
2139 |
161 118-172 |
6/1 |
2.00 |
23:48 |
1:23 |
11:08 |
126 122-130 |
1402 |
169 166-170 |
3/3 |
2.13 |
25:10 |
1:22 |
10:54 |
120 117-124 |
1308 |
169 162-170 |
3/3 |
2.25 |
26:47 |
1:38 |
13:00 |
132 125-135 |
1716 |
167 160-172 |
11/0 |
2.38 |
28:09 |
1:22 |
10:57 |
125 120-133 |
1369 |
169 166-172 |
1/11 |
2.50 |
29:29 |
1:19 |
10:34 |
124 120-128 |
1311 |
170 166-174 |
2/4 |
2.63 |
31:08 |
1:40 |
13:17 |
127 117-136 |
1687 |
162 82-174 |
1/2 |
2.75 |
32:21 |
1:13 |
9:46 |
124 120-126 |
1210 |
171 168-174 |
0/9 |
2.88 |
33:35 |
1:14 |
9:50 |
122 121-124 |
1199 |
171 170-174 |
0/11 |
3.00 |
35:00 |
1:25 |
11:21 |
132 123-140 |
1497 |
171 170-174 |
6/4 |
3.13 |
36:21 |
1:21 |
10:46 |
143 139-145 |
1540 |
172 170-176 |
4/0 |
3.25 |
37:35 |
1:14 |
9:52 |
142 137-146 |
1401 |
175 172-178 |
3/1 |
3.38 |
38:47 |
1:12 |
9:39 |
152 148-155 |
1467 |
175 170-180 |
0/2 |
3.50 |
40:04 |
1:17 |
10:14 |
149 146-155 |
1525 |
174 172-176 |
4/2 |
3.63 |
41:22 |
1:18 |
10:22 |
146 140-150 |
1514 |
175 172-178 |
2/2 |
3.75 |
43:06 |
1:45 |
13:56 |
133 125-141 |
1854 |
173 162-180 |
2/4 |
3.88 |
44:30 |
1:23 |
11:05 |
130 125-133 |
1441 |
175 170-180 |
1/3 |
4.00 |
45:53 |
1:24 |
11:10 |
135 132-138 |
1507 |
173 170-176 |
2/1 |
4.10 |
47:06 |
1:13 |
11:39 |
138 134-140 |
1607 |
175 170-178 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
171 |
4.1 |
46:00 |
11:17 |
Walk |
1.3 |
110 |
0 |
38 |
22:41 |
Still |
1.0 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:30 |
39.12% |
More |
800m |
4:58 |
9:59 |
44.57% |
More |
1km |
6:17 |
10:06 |
45.91% |
More |
Mile |
10:10 |
10:10 |
48.30% |
More |
5k |
35:36 |
11:27 |
47.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:05 |
9:05 |
54.03 |
5km |
34:05 |
10:58 |
49.12 |
5M |
59:22 |
11:52 |
46.20 |
10km |
1:16:29 |
12:19 |
44.91 |
10M |
2:13:12 |
13:19 |
42.77 |
Half |
3:02:29 |
13:56 |
41.06 |
20M |
4:58:51 |
14:57 |
39.73 |
Mara |
6:49:26 |
15:38 |
38.67 |
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