Wed 18th Mar 2020 at 7:00am by agc
Run > General
- drizzle
- breezy
-
Time
50:13
-
Miles
6.18
-
Min/mi
8:08
-
Pacing
69%
-
WAVA
66.04
-
Stride(cm)
118
-
Cals
538
-
Cadence
168
-
BPM
153
-
%MHR
90.3
-
B/mi
1240
-
Asc(m)
135
-
Hillscore
5
-
Surface
Road
Notes & Comments
Heath, Llys Tal Y Bont, Blackweir, Dock Feeder, Castle, Millennium Bridge, Pontcanna, Western Ave bridge, Llys Tal Y Bont, Home
5:13 5:11 4:57 6:30 5:23 4:51 5:01 2:48 51 5:04 4:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 |
7:55 |
119 79-147 |
943 |
159 110-166 |
2/10 |
0.50 |
4:12 |
2:13 |
8:53 |
162 150-170 |
1440 |
163 160-166 |
7/8 |
0.75 |
6:20 |
2:07 |
8:30 |
163 159-167 |
1385 |
165 160-168 |
5/2 |
1.00 |
8:41 |
2:22 +12
|
9:27 |
144 136-157 |
1361 |
167 164-170 |
3/3 |
1.25 |
10:44 |
2:02 |
8:10 |
143 139-150 |
1167 |
168 162-172 |
1/15 |
1.50 |
13:00 |
2:16 +8
|
9:03 |
144 140-148 |
1304 |
168 164-174 |
19/18 |
1.75 |
14:53 |
1:53 |
7:32 |
150 147-153 |
1130 |
169 166-170 |
2/9 |
2.00 |
16:44 |
1:51 |
7:24 |
153 152-154 |
1133 |
170 168-172 |
3/2 |
2.25 |
18:48 |
2:04 |
8:16 |
155 154-156 |
1282 |
171 168-174 |
6/5 |
2.50 |
22:16 |
3:28 |
13:53 |
155 154-157 |
2152 |
170 166-174 |
2/6 |
2.75 |
24:37 |
2:21 |
9:22 |
157 154-159 |
1471 |
168 162-172 |
4/6 |
3.00 |
27:15 |
2:39 +35
|
10:34 |
149 132-156 |
1574 |
170 120-176 |
4/3 |
3.25 |
29:32 |
2:16 |
9:06 |
157 154-159 |
1428 |
171 168-174 |
6/3 |
3.50 |
32:36 |
3:04 +1:21
|
12:18 |
150 122-160 |
1844 |
167 118-174 |
2/3 |
3.75 |
34:35 |
1:59 |
7:56 |
155 143-157 |
1229 |
172 168-174 |
4/2 |
4.00 |
36:31 |
1:56 |
7:44 |
158 157-160 |
1221 |
172 168-174 |
4/2 |
4.25 |
38:41 |
2:11 |
8:42 |
158 154-161 |
1375 |
171 166-174 |
8/7 |
4.50 |
40:37 |
1:55 |
7:42 |
160 158-161 |
1232 |
171 170-172 |
8/3 |
4.75 |
43:05 |
2:28 +3
|
9:53 |
157 142-163 |
1552 |
154 106-174 |
5/8 |
5.00 |
45:20 |
2:14 +9
|
8:58 |
153 144-157 |
1372 |
170 124-174 |
14/1 |
5.25 |
47:27 |
2:08 +10
|
8:31 |
156 151-159 |
1329 |
166 118-174 |
3/5 |
5.50 |
49:28 |
2:00 |
8:02 |
158 157-160 |
1269 |
172 164-174 |
1/5 |
5.75 |
51:26 |
1:58 |
7:51 |
161 159-162 |
1264 |
172 170-174 |
9/5 |
5.94 |
52:53 |
1:27 |
7:49 |
163 162-164 |
1275 |
172 170-174 |
7/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.3 |
169 |
5.9 |
49:17 |
8:32 |
Walk |
5.0 |
114 |
0.1 |
2:41 |
46:44 |
Pause |
1.7 |
- |
- |
55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
53.10% |
More |
800m |
3:35 |
7:12 |
60.15% |
More |
1km |
4:35 |
7:22 |
61.29% |
More |
Mile |
7:54 |
7:54 |
60.52% |
More |
5k |
27:35 |
8:53 |
59.09% |
More |
5 miles |
44:43 |
8:57 |
59.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:13 |
7:13 |
66.23 |
5km |
24:08 |
7:46 |
67.52 |
5M |
40:04 |
8:01 |
66.55 |
10km |
50:31 |
8:08 |
66.06 |
10M |
1:23:51 |
8:23 |
65.96 |
Half |
1:51:47 |
8:32 |
65.05 |
20M |
2:55:27 |
8:46 |
65.68 |
Mara |
3:53:55 |
8:56 |
65.69 |
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