Mon 23rd Mar 2020 at 8:00am by RFJ
Run > General
-
Time
30:18
-
Miles
3.37
-
Min/mi
8:59
-
Pacing
89%
-
WAVA
52.84
-
Stride(cm)
101
-
Cadence
177
-
BPM
146
-
%MHR
85.5
-
B/mi
1315
-
Asc(m)
25
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:43(9:43/m) 137/148bpm 88/91rpm 6.17/7.83mph
2) 1m - 9:14(9:15/m) 142/148bpm 88/91rpm 6.48/7.95mph
3) 1m - 8:12(8:13/m) 158/169bpm 90/98rpm 7.31/10mph
with 5 x 125m strides
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:25 |
118 94-133 |
1111 |
174 130-178 |
0/0 |
0.25 |
2:25 |
1:15 |
9:58 |
138 133-142 |
1376 |
176 174-178 |
2/0 |
0.38 |
3:43 |
1:18 |
10:22 |
130 121-136 |
1347 |
175 170-178 |
2/2 |
0.50 |
4:53 |
1:10 |
9:16 |
140 133-146 |
1298 |
177 174-178 |
2/0 |
0.63 |
6:02 |
1:09 |
9:15 |
145 136-148 |
1342 |
177 174-178 |
0/0 |
0.75 |
7:16 |
1:14 |
9:53 |
141 136-143 |
1393 |
175 172-182 |
0/1 |
0.88 |
8:35 |
1:19 |
10:33 |
142 140-143 |
1498 |
173 170-178 |
0/1 |
1.00 |
9:43 |
1:08 |
9:03 |
144 142-145 |
1304 |
175 174-178 |
1/1 |
1.13 |
10:57 |
1:14 |
9:49 |
139 135-143 |
1365 |
174 174-178 |
0/1 |
1.25 |
12:10 |
1:13 |
9:45 |
135 131-139 |
1315 |
174 174-178 |
0/0 |
1.38 |
13:18 |
1:08 |
9:07 |
140 139-141 |
1276 |
176 174-178 |
1/0 |
1.50 |
14:26 |
1:07 |
8:59 |
142 140-144 |
1275 |
175 174-178 |
0/1 |
1.63 |
15:35 |
1:10 |
9:17 |
142 140-143 |
1317 |
176 174-178 |
1/1 |
1.75 |
16:44 |
1:08 |
9:06 |
145 141-148 |
1321 |
176 174-182 |
1/0 |
1.88 |
17:54 |
1:11 |
9:25 |
144 142-146 |
1355 |
177 174-178 |
2/2 |
2.00 |
18:57 |
1:03 |
8:26 |
146 138-148 |
1232 |
179 174-182 |
1/1 |
2.13 |
20:01 |
1:03 |
8:27 |
151 139-156 |
1277 |
177 170-188 |
0/2 |
2.25 |
20:58 |
57 |
7:34 |
155 146-165 |
1173 |
184 170-190 |
1/1 |
2.38 |
22:03 |
1:05 |
8:41 |
156 147-168 |
1355 |
176 170-188 |
0/1 |
2.50 |
23:07 |
1:04 |
8:32 |
158 154-166 |
1349 |
178 170-188 |
1/0 |
2.63 |
24:00 |
54 |
7:10 |
160 153-169 |
1146 |
186 172-196 |
1/1 |
2.75 |
25:13 |
1:13 |
9:44 |
161 153-168 |
1567 |
176 174-188 |
3/0 |
2.88 |
26:04 |
51 |
6:48 |
160 152-164 |
1088 |
187 172-196 |
2/1 |
3.00 |
27:10 |
1:06 |
8:44 |
163 160-167 |
1425 |
176 172-182 |
0/2 |
3.13 |
28:17 |
1:07 |
8:55 |
152 149-164 |
1355 |
180 178-182 |
0/0 |
3.25 |
29:19 |
1:02 |
8:13 |
159 154-162 |
1307 |
181 176-182 |
3/0 |
3.37 |
30:17 |
58 |
8:02 |
160 158-162 |
1286 |
180 174-182 |
0/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
177 |
3.4 |
30:15 |
8:59 |
Walk |
0.1 |
130 |
0 |
1 |
9:35 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:45 |
43.18% |
More |
800m |
3:56 |
7:55 |
49.67% |
More |
1km |
5:01 |
8:04 |
50.78% |
More |
Mile |
8:09 |
8:09 |
53.07% |
More |
5k |
27:43 |
8:55 |
53.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:22 |
8:22 |
51.71 |
5km |
27:48 |
8:57 |
52.97 |
5M |
46:02 |
9:12 |
52.11 |
10km |
57:57 |
9:20 |
51.70 |
10M |
1:35:58 |
9:36 |
51.62 |
Half |
2:07:47 |
9:45 |
50.90 |
20M |
3:20:06 |
10:00 |
51.51 |
Mara |
4:26:25 |
10:10 |
51.59 |
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