Sat 11th Jan 2020 at 2:00pm by Stevewjj
Run > Medium Long Run
Good
breezy
-
Time
48:16
-
Miles
4.47
-
Min/mi
10:48
-
Pacing
72%
-
WAVA
44.39
-
Stride(cm)
81
-
Cals
457
-
Cadence
183
-
BPM
158
-
%MHR
92.5
-
B/mi
1708
-
Asc(m)
61
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:37(6:37/km) 141/154bpm 53cal 9.07/9.71kmph
2) 1km - 6:33(6:33/km) 156/178bpm 59cal 9.15/9.74kmph
3) 1km - 6:43(6:43/km) 161/166bpm 64cal 8.92/10.71kmph
4) 1km - 6:44(6:44/km) 161/167bpm 64cal 8.92/10.31kmph
5) 1km - 6:40(6:40/km) 164/171bpm 65cal 9.01/9.84kmph
6) 1km - 6:41(6:41/km) 168/171bpm 69cal 8.97/10.11kmph
7) 1km - 6:59(6:59/km) 167/172bpm 70cal 8.59/9.04kmph
8) 0.2km - 1:19(6:26/km) 166/170bpm 13cal 9.32/9.27kmph
6:37 6:33 6:43 6:44 6:40 6:41 6:59 1:19
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:23 |
1:23 |
11:05 |
132 99-154 |
1463 |
177 174-178 |
1/1 |
| 0.25 |
2:44 |
1:20 |
10:44 |
142 138-145 |
1524 |
178 176-180 |
3/1 |
| 0.38 |
4:01 |
1:18 |
10:20 |
145 142-147 |
1498 |
179 176-184 |
0/2 |
| 0.50 |
5:20 |
1:18 |
10:27 |
145 142-148 |
1516 |
178 176-180 |
2/2 |
| 0.63 |
6:39 |
1:19 |
10:32 |
145 143-147 |
1528 |
181 180-182 |
1/2 |
| 0.75 |
8:02 |
1:24 |
11:09 |
156 142-170 |
1741 |
183 180-184 |
1/3 |
| 0.88 |
9:23 |
1:20 |
10:43 |
154 151-156 |
1651 |
182 180-186 |
0/2 |
| 1.00 |
11:52 |
2:29 +1:13
|
19:56 |
152 121-178 |
3030 |
185 178-188 |
1/3 |
| 1.13 |
13:12 |
1:20 |
10:39 |
161 156-169 |
1715 |
185 184-186 |
1/2 |
| 1.25 |
14:28 |
1:16 |
10:05 |
160 157-162 |
1614 |
184 182-186 |
0/3 |
| 1.38 |
15:40 |
1:13 |
9:40 |
159 155-163 |
1537 |
182 178-186 |
0/4 |
| 1.50 |
16:56 |
1:16 |
10:06 |
160 159-162 |
1615 |
183 182-184 |
2/1 |
| 1.63 |
18:15 |
1:19 |
10:33 |
159 154-164 |
1676 |
183 176-186 |
2/2 |
| 1.75 |
19:47 |
1:32 |
12:19 |
163 161-166 |
2007 |
172 120-188 |
2/1 |
| 1.88 |
21:13 |
1:26 |
11:25 |
163 161-164 |
1860 |
183 182-186 |
1/1 |
| 2.00 |
22:31 |
1:18 |
10:26 |
161 156-167 |
1681 |
179 178-182 |
2/3 |
| 2.13 |
23:53 |
1:22 |
10:56 |
159 151-163 |
1739 |
185 182-188 |
0/3 |
| 2.25 |
25:11 |
1:18 |
10:25 |
162 157-166 |
1687 |
185 182-188 |
2/2 |
| 2.38 |
26:34 |
1:23 |
11:01 |
162 161-164 |
1786 |
185 184-186 |
2/0 |
| 2.50 |
27:58 |
1:24 |
11:15 |
161 159-163 |
1812 |
181 158-190 |
1/1 |
| 2.63 |
29:21 |
1:22 |
10:58 |
162 160-166 |
1775 |
184 168-188 |
2/1 |
| 2.75 |
30:41 |
1:20 |
10:41 |
162 160-165 |
1730 |
185 184-188 |
1/3 |
| 2.88 |
33:07 |
2:26 +1:04
|
19:28 |
163 160-165 |
3174 |
185 182-186 |
2/1 |
| 3.00 |
34:26 |
1:20 |
10:37 |
162 150-169 |
1721 |
187 184-190 |
1/1 |
| 3.13 |
35:45 |
1:19 |
10:32 |
169 167-171 |
1781 |
188 186-190 |
1/2 |
| 3.25 |
37:08 |
1:22 |
10:58 |
167 166-169 |
1831 |
187 186-188 |
3/1 |
| 3.38 |
38:29 |
1:22 |
10:54 |
169 168-170 |
1842 |
186 186-188 |
1/4 |
| 3.50 |
39:49 |
1:19 |
10:34 |
168 166-169 |
1774 |
186 184-190 |
2/1 |
| 3.63 |
41:09 |
1:20 |
10:41 |
168 166-170 |
1795 |
186 186-188 |
2/0 |
| 3.75 |
42:30 |
1:21 |
10:46 |
168 163-169 |
1809 |
186 186-188 |
2/0 |
| 3.88 |
43:54 |
1:25 |
11:17 |
168 166-170 |
1895 |
188 184-190 |
4/0 |
| 4.00 |
45:18 |
1:24 |
11:09 |
168 167-170 |
1872 |
187 184-188 |
3/0 |
| 4.13 |
46:43 |
1:26 |
11:24 |
168 165-170 |
1915 |
188 186-190 |
3/1 |
| 4.25 |
48:06 |
1:23 |
11:04 |
165 160-170 |
1827 |
187 180-188 |
3/2 |
| 4.38 |
49:31 |
1:25 |
11:16 |
164 160-166 |
1848 |
185 184-188 |
2/0 |
| 4.48 |
50:33 |
1:02 |
10:14 |
166 164-170 |
1699 |
188 186-192 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
95.0 |
183 |
4.5 |
47:54 |
11:14 |
| Walk |
0.7 |
120 |
0 |
21 |
58:28 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
4.3 |
- |
- |
2:17 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:25 |
9:45 |
34.30% |
More |
| 800m |
4:57 |
9:57 |
39.53% |
More |
| 1km |
6:11 |
9:56 |
41.24% |
More |
| Mile |
10:30 |
10:30 |
41.18% |
More |
| 5k |
34:25 |
11:05 |
42.80% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:52 |
9:52 |
43.85 |
| 5km |
32:49 |
10:34 |
44.87 |
| 5M |
54:21 |
10:52 |
44.14 |
| 10km |
1:08:26 |
11:01 |
43.78 |
| 10M |
1:53:19 |
11:20 |
43.71 |
| Half |
2:30:53 |
11:31 |
43.11 |
| 20M |
3:56:16 |
11:49 |
43.62 |
| Mara |
5:14:34 |
12:00 |
43.69 |
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