Wed 20th Nov 2019 at 6:00am by Sprout
Run > General
-
Time
30:00
-
Miles
3.21
-
Min/mi
9:21
-
Pacing
95%
-
WAVA
49.24
-
Stride(cm)
100
-
Cals
354
-
Cadence
172
-
BPM
124
-
%MHR
68
-
B/mi
1157
-
Asc(m)
83
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.5m - 4:55(9:50/m) 120/129bpm 59cal 6.1/6.41mph
2) 0.5m - 4:51(9:41/m) 124/135bpm 60cal 6.19/7.06mph
3) 0.5m - 4:38(9:16/m) 125/132bpm 57cal 6.48/6.82mph
4) 0.5m - 4:44(9:29/m) 128/140bpm 60cal 6.33/6.66mph
5) 0.5m - 4:31(9:02/m) 127/142bpm 54cal 6.65/6.85mph
6) 0.5m - 4:29(8:58/m) 123/130bpm 47cal 6.69/6.8mph
7) 0.21m - 1:52(9:06/m) 122/126bpm 17cal 6.59/6.78mph
4:55 4:51 4:38 4:44 4:31 4:29 1:52
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:15 |
113 87-129 |
1158 |
169 118-180 |
3/2 |
0.25 |
2:30 |
1:13 |
9:45 |
121 120-123 |
1180 |
175 172-178 |
4/0 |
0.38 |
3:43 |
1:13 |
9:44 |
124 123-126 |
1207 |
173 160-180 |
5/0 |
0.50 |
4:55 |
1:12 |
9:34 |
125 123-128 |
1197 |
173 170-176 |
1/1 |
0.63 |
6:06 |
1:11 |
9:28 |
123 118-131 |
1165 |
176 170-184 |
7/2 |
0.75 |
7:24 |
1:18 |
10:22 |
134 132-135 |
1389 |
172 168-174 |
9/0 |
0.88 |
8:34 |
1:10 |
9:22 |
119 111-130 |
1114 |
169 164-174 |
0/13 |
1.00 |
9:46 |
1:12 |
9:35 |
117 111-120 |
1121 |
172 164-180 |
2/4 |
1.13 |
10:55 |
1:10 |
9:18 |
119 111-126 |
1106 |
173 166-180 |
5/4 |
1.25 |
12:04 |
1:08 |
9:07 |
127 126-128 |
1157 |
175 172-178 |
1/1 |
1.38 |
13:14 |
1:10 |
9:23 |
128 125-131 |
1201 |
176 174-180 |
3/0 |
1.50 |
14:23 |
1:09 |
9:14 |
128 125-130 |
1182 |
173 168-178 |
4/2 |
1.63 |
15:33 |
1:10 |
9:20 |
121 118-125 |
1130 |
172 170-174 |
0/3 |
1.75 |
16:43 |
1:10 |
9:16 |
124 119-128 |
1149 |
172 164-178 |
3/1 |
1.88 |
17:57 |
1:14 |
9:55 |
131 127-136 |
1298 |
177 174-180 |
9/0 |
2.00 |
19:08 |
1:11 |
9:24 |
137 136-140 |
1288 |
176 172-182 |
7/0 |
2.13 |
20:18 |
1:10 |
9:20 |
137 129-141 |
1278 |
169 166-174 |
3/3 |
2.25 |
21:25 |
1:08 |
9:01 |
124 122-127 |
1118 |
173 168-176 |
2/5 |
2.38 |
22:32 |
1:07 |
8:56 |
124 120-128 |
1109 |
170 166-172 |
0/4 |
2.50 |
23:38 |
1:06 |
8:49 |
121 120-124 |
1067 |
173 170-180 |
1/3 |
2.63 |
24:46 |
1:07 |
8:59 |
126 122-128 |
1131 |
173 172-176 |
1/3 |
2.75 |
25:55 |
1:09 |
9:13 |
127 125-130 |
1170 |
171 168-176 |
2/5 |
2.88 |
27:01 |
1:06 |
8:50 |
121 119-125 |
1070 |
171 168-174 |
0/8 |
3.00 |
28:07 |
1:06 |
8:51 |
120 119-120 |
1062 |
171 168-174 |
0/5 |
3.13 |
29:14 |
1:06 |
8:52 |
120 119-122 |
1064 |
172 170-174 |
0/6 |
3.21 |
30:00 |
46 |
9:31 |
125 123-126 |
1189 |
173 166-180 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
172 |
3.2 |
29:58 |
9:21 |
Walk |
0.1 |
118 |
0 |
2 |
18:01 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:49 |
36.92% |
More |
800m |
4:26 |
8:55 |
42.60% |
More |
1km |
5:33 |
8:56 |
44.37% |
More |
Mile |
8:56 |
8:56 |
46.95% |
More |
5k |
28:58 |
9:19 |
49.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:37 |
7:37 |
55.07 |
5km |
28:52 |
9:17 |
49.43 |
5M |
50:31 |
10:06 |
45.95 |
10km |
1:05:14 |
10:30 |
44.42 |
10M |
1:54:08 |
11:25 |
41.94 |
Half |
2:36:47 |
11:58 |
40.08 |
20M |
4:17:51 |
12:54 |
38.61 |
Mara |
5:54:13 |
13:31 |
37.48 |
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