Thu 9th Jan 2020 at 5:00pm by a4gjw
Run > General
-
Time
44:13
-
Miles
4.83
-
Min/mi
9:09
-
Pacing
0%
-
WAVA
58.19
-
Stride(cm)
94
-
Cals
493
-
Cadence
187
-
BPM
153
-
%MHR
89.4
-
B/mi
1399
-
Asc(m)
79
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:29(6:29/km) 144/150bpm 66cal 9.26/9.64kmph
2) 0.83km - 4:28(5:24/km) 145/163bpm 47cal 11.1/14.81kmph
3) 0.1km - 40(6:45/km) 144/155bpm 6cal 8.9/13.94kmph
4) 0.3km - 1:25(4:45/km) 151/172bpm 15cal 12.65/13.07kmph
5) 0.1km - 46(7:43/km) 163/174bpm 9cal 7.78/12.7kmph
6) 0.3km - 1:21(4:29/km) 157/172bpm 15cal 13.38/14.41kmph
7) 0.1km - 44(7:04/km) 161/165bpm 9cal 8.5/13.47kmph
8) 0.3km - 1:32(5:05/km) 162/171bpm 18cal 11.8/12.39kmph
9) 0.1km - 51(8:25/km) 161/168bpm 10cal 7.13/11.59kmph
10) 0.3km - 1:19(4:22/km) 162/170bpm 15cal 13.75/14.21kmph
11) 0.1km - 51(8:15/km) 159/168bpm 10cal 7.28/13.98kmph
12) 0.3km - 1:29(5:00/km) 162/173bpm 17cal 11.99/12.5kmph
13) 0.1km - 53(8:42/km) 165/175bpm 10cal 6.89/11.69kmph
14) 0.3km - 1:21(4:34/km) 161/170bpm 16cal 13.15/13.77kmph
15) 0.11km - 49(7:34/km) 163/169bpm 10cal 7.93/13.5kmph
16) 0.3km - 1:32(5:07/km) 164/180bpm 18cal 11.74/12.56kmph
17) 0.1km - 58(9:30/km) 168/174bpm 11cal 6.32/11.69kmph
18) 0.3km - 1:21(4:31/km) 162/173bpm 16cal 13.28/14.01kmph
19) 0.1km - 52(8:45/km) 168/174bpm 10cal 6.85/13.44kmph
20) 0.3km - 1:31(5:08/km) 161/174bpm 18cal 11.7/12.09kmph
21) 0.1km - 58(9:25/km) 165/174bpm 11cal 6.37/11.99kmph
22) 0.3km - 1:21(4:32/km) 161/168bpm 16cal 13.25/14.28kmph
23) 0.1km - 54(8:31/km) 160/168bpm 11cal 7.05/13.44kmph
24) 0.3km - 1:31(5:01/km) 162/169bpm 18cal 11.97/12.66kmph
25) 1km - 5:30(5:30/km) 149/169bpm 58cal 10.89/12.02kmph
26) 0.53km - 2:47(5:16/km) 157/165bpm 33cal 11.41/12.12kmph
6:29 4:28 40 1:25 46 1:21 44 1:32 51 1:19 51 1:29 53 1:21 49 1:32 58 1:21 52 1:31 58 1:21 54 1:31 5:30 2:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:36 |
2:36 |
10:25 |
142 134-145 |
1479 |
177 168-182 |
9/0 |
0.50 |
5:13 |
2:37 |
10:28 |
146 142-148 |
1527 |
178 174-180 |
15/0 |
0.75 |
7:42 |
2:29 |
9:55 |
149 145-159 |
1478 |
182 176-186 |
6/2 |
1.00 |
33:14 |
25:32 +23:25
|
1:42:07 |
126 63-161 |
12866 |
178 124-210 |
6/3 |
1.25 |
35:26 |
2:12 |
8:48 |
143 114-163 |
1259 |
202 176-210 |
1/4 |
1.50 |
37:35 |
2:10 |
8:39 |
158 143-174 |
1367 |
189 122-202 |
6/3 |
1.75 |
39:43 |
2:07 |
8:29 |
159 149-171 |
1348 |
191 122-202 |
1/3 |
2.00 |
42:03 |
2:20 |
9:22 |
162 150-171 |
1517 |
189 100-202 |
6/3 |
2.25 |
44:15 |
2:12 |
8:50 |
159 143-170 |
1403 |
186 112-202 |
1/3 |
2.50 |
46:37 |
2:22 |
9:26 |
162 148-174 |
1529 |
185 104-202 |
6/3 |
2.75 |
48:49 |
2:12 |
8:47 |
160 147-170 |
1405 |
185 114-202 |
1/3 |
3.00 |
51:16 |
2:27 |
9:49 |
165 146-179 |
1619 |
191 174-200 |
6/4 |
3.25 |
53:33 |
2:18 |
9:10 |
161 145-173 |
1476 |
187 114-200 |
1/3 |
3.50 |
56:00 |
2:27 |
9:46 |
162 148-173 |
1583 |
188 100-202 |
5/4 |
3.75 |
58:17 |
2:17 |
9:07 |
158 147-168 |
1441 |
185 112-202 |
1/3 |
4.00 |
1:12:51 |
14:34 +12:37
|
58:16 |
142 90-169 |
8274 |
190 170-202 |
5/4 |
4.25 |
1:15:18 |
2:27 |
9:49 |
152 146-157 |
1491 |
188 176-192 |
2/5 |
4.50 |
1:17:29 |
2:11 |
8:44 |
155 152-158 |
1352 |
185 174-188 |
0/14 |
4.75 |
1:19:35 |
2:06 |
8:23 |
153 136-165 |
1283 |
187 178-194 |
0/9 |
4.83 |
1:20:16 |
41 |
8:49 |
161 160-162 |
1420 |
185 182-188 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
64.8 |
189 |
4.7 |
39:22 |
16:07 |
Walk |
4.0 |
115 |
0.1 |
4:37 |
30:50 |
Still |
0.2 |
- |
- |
15 |
- |
Pause |
31.0 |
- |
- |
36:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:56 |
45.48% |
More |
800m |
4:07 |
8:18 |
52.22% |
More |
1km |
5:01 |
8:05 |
55.95% |
More |
Mile |
8:36 |
8:36 |
55.53% |
More |
5k |
40:30 |
13:02 |
40.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:20 |
8:20 |
57.35 |
5km |
27:42 |
8:55 |
58.83 |
5M |
45:52 |
9:10 |
58.13 |
10km |
57:45 |
9:18 |
57.79 |
10M |
1:35:38 |
9:34 |
57.84 |
Half |
2:07:19 |
9:43 |
57.12 |
20M |
3:19:23 |
9:58 |
57.80 |
Mara |
4:25:28 |
10:08 |
57.88 |
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