Running > General

16th Nov 2019 at 8am by a4gjw

  • 30:33
    Time
  • 3.14
    Miles
  • 9:44
    Min/mi
  • 54.13
    WAVA
  • 395
    Cals
  • 179
    Cadence
  • 170
    bpm
  • Road
    Surface

 

Notes & Comments

6:09 5:56 5:56 6:08 6:03 19

Pace

25% 75%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 1:16 1:16 0.13 10:05 148 112-167 1491 177 122-182 1/0
2 2:31 1:16 0.25 10:05 158 155-161 1594 179 176-182 1/1
3 3:46 1:15 0.38 10:02 167 161-171 1674 179 178-180 0/0
4 4:59 1:13 0.50 9:43 168 166-170 1633 179 178-182 1/2
5 6:11 1:12 0.63 9:32 168 166-171 1602 180 178-182 1/1
6 7:23 1:12 0.75 9:34 169 168-171 1617 181 180-182 2/1
7 8:34 1:11 0.88 9:31 169 165-173 1608 181 178-182 0/2
8 9:47 1:13 1.00 9:40 168 166-170 1625 181 178-182 1/0
9 10:58 1:11 1.13 9:31 169 165-172 1609 180 178-180 1/0
10 12:09 1:11 1.25 9:25 167 164-172 1574 179 178-180 1/1
11 13:20 1:11 1.38 9:29 175 168-185 1661 180 180-182 0/1
12 14:32 1:12 +4:04 1.50 9:34 153 110-183 1465 172 120-188 4/0
13 15:41 1:09 1.63 9:13 176 169-184 1623 183 180-188 1/2
14 16:55 1:14 1.75 9:51 181 173-187 1782 182 180-184 0/3
15 18:07 1:13 1.88 9:41 179 176-183 1732 182 178-184 1/1
16 19:20 1:13 2.00 9:43 179 175-182 1739 180 176-182 1/0
17 20:35 1:15 2.13 9:59 180 177-183 1797 180 178-184 0/1
18 21:50 1:15 2.25 10:00 180 178-182 1801 180 178-182 0/1
19 23:06 1:16 2.38 10:06 180 176-182 1817 180 172-184 0/0
20 24:18 1:12 2.50 9:39 180 172-185 1737 181 180-182 3/2
21 25:30 1:12 2.63 9:37 181 176-185 1741 182 180-184 1/0
22 26:44 1:14 2.75 9:49 179 174-181 1756 181 178-184 2/1
23 27:57 1:13 2.88 9:48 180 175-186 1763 181 178-182 1/1
24 29:09 1:12 3.00 9:35 179 176-181 1715 178 176-180 0/1
25 30:24 1:15 3.13 9:59 182 178-186 1816 177 164-182 1/1
26 30:32 8 3.13 13:47 189 188-189 2605 178 178-178 0/0

Heart

8% 36% 56%
170bpm (189 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 25m, Desc 25m, Range 7m
Elevation Graph
Grade Bands

Cadence

179 (188 max)
Cadence Chart
Cadence Bands

Kit

  • Saucony Kinvara 9

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:23 38.46% More
800m 4:43 9:29 45.65% More
1km 5:54 9:30 45.63% More
Mile 9:31 9:31 49.81% More
5k 34:15 11:01 47.8% More

Predictions

Best WAVA 54.15%
Dist Time Per Mile WAVA
1M 9:05 9:05 52.15
5km 30:14 9:44 54.15
5M 50:04 10:01 53.79
10km 1:03:02 10:09 53.51
10M 1:44:22 10:26 53.11
Half 2:18:57 10:36 52.45
20M 3:37:36 10:53 52.82
Mara 4:49:43 11:03 53.38

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.07
2.2%
9:35
NW
1.33
42.3%
9:47
N
0
0%
0
NE
0.17
5.4%
10:01
W
0.17
5.4%
10:05
E
0.01
0.5%
4:54:00
SW
1.31
41.7%
9:36
S
0.08
2.6%
10:00
SE

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