Thu 14th Nov 2019 at 6:00pm by ianmcn

Run > General

  • Time
    29:56
  • Miles
    4.01
  • Min/mi
    7:28
  • Pacing
    81%
  • WAVA
    63.40
  • Stride(cm)
    120
  • Cals
    409
  • Cadence
    180
  • BPM
    159
  • %MHR
    92.7
  • B/mi
    1183
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:31(7:31/m) 141/161bpm 88cal 7.99/8.54mph
2) 1m - 7:18(7:18/m) 165/169bpm 103cal 8.21/8.72mph
3) 1m - 8:13(8:13/m) 170/177bpm 119cal 7.3/8.66mph
4) 1m - 6:50(6:50/m) 170/180bpm 99cal 8.78/9.89mph
5) 0.01m - 4(7:40/m) 175/175bpm 7.82/9.23mph
7:31 7:18 8:13 6:50 4

Pace

3% 12% 11% 27% 47%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:00 1:00 7:58 110 81-133 876 173 164-178
0.25 1:56 56 7:27 131 125-139 975 174 170-176
0.38 2:52 57 7:34 141 132-146 1068 175 172-176
0.50 3:51 59 7:50 133 123-147 1042 176 176-180
0.63 4:46 55 7:20 147 134-158 1078 177 176-180
0.75 5:38 52 6:58 157 154-160 1095 179 176-182
0.88 6:32 54 7:11 159 157-160 1142 181 176-184
1.00 7:30 58 7:41 158 155-160 1213 177 172-180
1.13 8:28 58 7:42 162 160-163 1246 183 178-184
1.25 9:30 1:03 +4 8:23 163 158-166 1366 176 170-186
1.38 10:26 55 7:22 164 160-167 1207 181 176-186
1.50 11:20 54 7:14 164 162-166 1186 181 176-184
1.63 12:14 54 7:14 167 165-168 1207 183 180-184
1.75 13:06 52 6:55 168 166-168 1161 184 182-188
1.88 13:59 53 7:04 167 166-169 1180 184 180-186
2.00 14:53 54 7:11 166 164-168 1194 182 178-184
2.13 15:54 1:01 8:06 164 162-167 1328 179 164-184
2.25 17:24 1:30 +12 12:02 165 160-169 1985 173 118-184
2.38 18:28 1:04 8:35 174 169-177 1493 181 174-184
2.50 19:30 1:02 8:14 172 170-174 1415 178 172-184
2.63 20:26 57 7:33 171 170-173 1291 183 182-184
2.75 21:19 52 6:59 169 168-171 1181 183 180-184
2.88 22:17 58 7:42 170 169-171 1309 183 180-186
3.00 23:18 1:01 8:09 174 172-177 1418 184 182-186
3.13 24:53 1:35 +31 12:40 173 157-180 2193 178 118-188
3.25 25:45 52 6:55 159 155-163 1100 186 182-188
3.38 26:33 49 6:28 165 162-167 1067 186 182-188
3.50 27:22 49 6:32 168 167-169 1097 184 182-188
3.63 28:12 50 6:40 169 168-170 1126 184 182-184
3.75 29:02 50 6:36 170 166-174 1123 184 178-188
3.88 29:48 46 6:10 176 172-180 1086 184 178-188
4.00 30:38 51 6:44 174 173-176 1173 189 186-192
4.01 30:43 5 9:18 175 175-175 1627 192 192-192

Heart

159/180max
  • Show Beats/Mile

Cadence

180 (192 max) Stride Length: 120cm Run: 99.2% Walk: 0.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:22 52.23% More
800m 3:13 6:28 60.29% More
1km 4:02 6:29 62.73% More
Mile 7:21 7:21 58.44% More
5k 23:58 7:43 60.95% More

Predictions

Dist Time Per Mile WAVA
1M 6:52 6:52 62.52
5km 22:50 7:21 63.98
5M 37:49 7:34 62.91
10km 47:37 7:40 62.39
10M 1:18:51 7:53 62.28
Half 1:44:59 8:01 61.42
20M 2:44:24 8:13 62.15
Mara 3:38:53 8:21 62.25

Bespoke Fields

RPE
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