Thu 30th May 2019 at 5:00am by ascoey
Run > General
-
Time
30:02
-
Miles
3.21
-
Min/mi
9:21
-
Pacing
88%
-
WAVA
48.80
-
Stride(cm)
103
-
Cals
573
-
Cadence
167
-
BPM
134
-
%MHR
79.1
-
B/mi
1250
-
Asc(m)
83
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.4m - 4:03(10:03/m) 112/127bpm 57cal 5.97/6.66mph
2) 0.73m - 6:03(8:14/m) 133/142bpm 117cal 7.28/8.97mph
3) 0.19m - 1:56(10:22/m) 132/140bpm 36cal 5.79/7.16mph
4) 0.66m - 5:34(8:26/m) 143/150bpm 115cal 7.12/7.62mph
5) 0.03m - 25(14:49/m) 148/150bpm 9cal 4.05/7.18mph
6) 0.64m - 6:17(9:47/m) 137/145bpm 122cal 6.13/6.37mph
7) 0.02m - 12(8:40/m) 143/144bpm 4cal 6.92/6.39mph
8) 0.53m - 5:32(10:22/m) 142/146bpm 113cal 5.79/6.43mph
4:03 6:03 1:56 5:34 25 6:17 12 5:32
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 |
9:53 |
94 68-111 |
929 |
159 104-170 |
1/3 |
0.25 |
2:28 |
1:14 |
9:48 |
113 111-115 |
1108 |
164 158-172 |
2/4 |
0.38 |
3:46 |
1:18 |
10:25 |
123 118-126 |
1282 |
162 158-166 |
8/0 |
0.50 |
4:53 |
1:07 |
8:57 |
128 126-130 |
1146 |
168 166-172 |
1/2 |
0.63 |
5:52 |
59 |
7:53 |
130 128-131 |
1026 |
170 166-174 |
0/9 |
0.75 |
6:52 |
59 |
7:56 |
130 128-133 |
1030 |
175 168-182 |
0/7 |
0.88 |
7:53 |
1:02 |
8:13 |
134 133-135 |
1100 |
172 168-184 |
1/6 |
1.00 |
8:53 |
1:00 |
7:57 |
135 134-137 |
1074 |
176 172-182 |
0/5 |
1.13 |
9:59 |
1:06 |
8:51 |
138 134-142 |
1220 |
173 170-178 |
1/3 |
1.25 |
11:12 |
1:13 |
9:47 |
135 130-139 |
1320 |
163 158-172 |
2/4 |
1.38 |
12:30 |
1:18 |
10:21 |
130 125-135 |
1345 |
167 162-176 |
4/4 |
1.50 |
13:35 |
1:05 |
8:39 |
141 137-144 |
1219 |
173 170-180 |
6/1 |
1.63 |
14:32 |
58 |
7:40 |
144 143-146 |
1105 |
170 164-174 |
4/6 |
1.75 |
15:33 |
1:00 |
8:03 |
143 143-144 |
1150 |
173 170-180 |
1/4 |
1.88 |
16:40 |
1:07 |
8:57 |
146 144-147 |
1307 |
173 168-178 |
1/2 |
2.00 |
17:52 |
1:12 |
9:33 |
149 146-150 |
1424 |
164 118-176 |
4/1 |
2.13 |
19:07 |
1:16 |
10:06 |
138 135-145 |
1393 |
157 108-172 |
2/3 |
2.25 |
20:21 |
1:14 |
9:52 |
133 130-134 |
1313 |
166 164-174 |
1/4 |
2.38 |
21:35 |
1:13 |
9:47 |
132 129-136 |
1291 |
167 162-172 |
3/1 |
2.50 |
22:50 |
1:15 |
10:03 |
141 136-145 |
1417 |
167 162-174 |
4/0 |
2.63 |
24:01 |
1:11 |
9:28 |
144 142-144 |
1363 |
166 162-172 |
3/2 |
2.75 |
25:21 |
1:20 |
10:38 |
142 141-144 |
1511 |
160 106-170 |
6/2 |
2.88 |
26:44 |
1:23 |
11:04 |
142 139-146 |
1572 |
160 108-178 |
8/0 |
3.00 |
28:01 |
1:18 |
10:21 |
144 143-146 |
1490 |
167 164-170 |
6/0 |
3.13 |
29:14 |
1:12 |
9:38 |
143 140-145 |
1377 |
165 162-176 |
1/4 |
3.21 |
30:02 |
48 |
9:23 |
137 135-139 |
1285 |
167 164-170 |
1/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.7 |
168 |
3.1 |
29:02 |
9:14 |
Walk |
3.3 |
111 |
0.1 |
1:00 |
15:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:51 |
41.19% |
More |
800m |
3:58 |
7:59 |
47.19% |
More |
1km |
5:03 |
8:08 |
48.33% |
More |
Mile |
8:40 |
8:40 |
48.04% |
More |
5k |
28:59 |
9:20 |
48.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:23 |
8:23 |
49.65 |
5km |
28:59 |
9:20 |
48.85 |
5M |
48:46 |
9:45 |
47.22 |
10km |
1:01:51 |
9:57 |
46.47 |
10M |
1:44:05 |
10:25 |
45.61 |
Half |
2:19:51 |
10:41 |
44.55 |
20M |
3:42:09 |
11:06 |
44.44 |
Mara |
4:58:29 |
11:24 |
44.10 |
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