Wed 15th Jul 2020 at 10:00am by RFJ
Run > Progressive
-
Time
40:29
-
Miles
4.33
-
Min/mi
9:21
-
Pacing
93%
-
WAVA
51.19
-
Stride(cm)
96
-
Cadence
179
-
BPM
149
-
%MHR
87.1
-
B/mi
1392
-
Asc(m)
34
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:57(9:59/m) 139/147bpm 89/92rpm 6.02/6.9mph
2) 1m - 9:34(9:36/m) 145/155bpm 89/93rpm 6.25/7.21mph
3) 1.02m - 9:43(9:32/m) 147/155bpm 89/93rpm 6.29/7.21mph
4) 1m - 9:11(9:12/m) 152/157bpm 90/98rpm 6.53/7.27mph
5) 1.03m - 9:26(9:09/m) 153/157bpm 90/98rpm 6.56/7.27mph
6) 1m - 8:58(8:59/m) 157/164bpm 91/98rpm 6.68/7.52mph
7) 1.14m - 10:02(8:46/m) 159/164bpm 91/98rpm 6.84/8.08mph
9:57 9:34 9:43 9:11 9:26 8:58 10:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:39 |
117 82-135 |
1245 |
175 90-178 |
2/0 |
0.25 |
2:41 |
1:22 |
10:53 |
138 135-139 |
1502 |
175 174-178 |
3/0 |
0.38 |
3:57 |
1:15 |
10:03 |
140 137-142 |
1406 |
177 174-178 |
1/1 |
0.50 |
5:09 |
1:12 |
9:36 |
141 140-143 |
1354 |
179 174-184 |
0/1 |
0.63 |
6:21 |
1:13 |
9:41 |
144 141-146 |
1395 |
177 174-178 |
1/1 |
0.75 |
7:35 |
1:13 |
9:46 |
144 142-145 |
1407 |
178 174-178 |
0/1 |
0.88 |
8:45 |
1:10 |
9:18 |
146 145-147 |
1359 |
180 178-182 |
0/1 |
1.00 |
9:58 |
1:13 |
9:47 |
145 140-147 |
1418 |
178 174-184 |
1/0 |
1.13 |
11:10 |
1:12 |
9:36 |
140 139-142 |
1345 |
177 174-184 |
0/2 |
1.25 |
12:22 |
1:12 |
9:40 |
145 140-147 |
1401 |
180 174-184 |
1/1 |
1.38 |
13:33 |
1:11 |
9:25 |
141 136-147 |
1327 |
177 174-178 |
0/1 |
1.50 |
14:45 |
1:12 |
9:33 |
145 143-148 |
1385 |
177 174-178 |
0/2 |
1.63 |
16:00 |
1:16 |
10:07 |
143 141-145 |
1446 |
177 174-184 |
1/1 |
1.75 |
17:14 |
1:13 |
9:48 |
148 146-149 |
1450 |
179 174-184 |
0/1 |
1.88 |
18:22 |
1:08 |
9:03 |
149 147-151 |
1349 |
179 174-186 |
0/1 |
2.00 |
19:33 |
1:11 |
9:26 |
152 149-154 |
1434 |
178 174-180 |
3/0 |
2.13 |
20:44 |
1:11 |
9:27 |
151 149-152 |
1428 |
178 176-178 |
1/1 |
2.25 |
21:50 |
1:06 |
8:49 |
153 151-155 |
1350 |
176 160-184 |
1/1 |
2.38 |
22:58 |
1:09 |
9:08 |
151 148-155 |
1379 |
179 174-184 |
0/1 |
2.50 |
24:06 |
1:07 |
9:00 |
150 148-152 |
1349 |
178 174-184 |
0/2 |
2.63 |
25:18 |
1:12 |
9:39 |
151 150-152 |
1456 |
179 176-184 |
1/0 |
2.75 |
26:27 |
1:09 |
9:15 |
151 150-153 |
1396 |
181 180-184 |
0/1 |
2.88 |
27:38 |
1:10 |
9:23 |
153 151-154 |
1437 |
180 174-186 |
0/1 |
3.00 |
28:44 |
1:06 |
8:51 |
155 151-157 |
1372 |
181 178-194 |
2/0 |
3.13 |
29:52 |
1:08 |
9:05 |
155 154-156 |
1409 |
178 178-182 |
1/1 |
3.25 |
31:03 |
1:11 |
9:25 |
155 152-160 |
1459 |
181 180-184 |
1/0 |
3.38 |
32:09 |
1:06 |
8:47 |
160 157-164 |
1406 |
180 180-184 |
2/0 |
3.50 |
33:17 |
1:08 |
9:04 |
158 157-159 |
1433 |
181 180-184 |
1/1 |
3.63 |
34:22 |
1:05 |
8:42 |
157 156-158 |
1365 |
181 180-184 |
0/0 |
3.75 |
35:29 |
1:07 |
8:52 |
156 154-159 |
1384 |
182 180-184 |
2/0 |
3.88 |
36:35 |
1:06 |
8:51 |
157 155-158 |
1390 |
184 180-194 |
0/2 |
4.00 |
37:43 |
1:08 |
9:03 |
161 157-163 |
1456 |
183 180-186 |
1/0 |
4.13 |
38:49 |
1:06 |
8:50 |
160 159-161 |
1415 |
183 180-184 |
0/2 |
4.25 |
39:49 |
59 |
7:55 |
159 158-160 |
1260 |
183 180-184 |
0/3 |
4.33 |
40:28 |
39 |
8:21 |
162 159-163 |
1353 |
186 180-188 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
179 |
4.3 |
40:26 |
9:21 |
Walk |
0.0 |
90 |
0 |
1 |
12:12 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
40.24% |
More |
800m |
4:15 |
8:34 |
45.93% |
More |
1km |
5:21 |
8:37 |
47.55% |
More |
Mile |
8:42 |
8:42 |
49.77% |
More |
5k |
28:23 |
9:08 |
51.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:34 |
8:34 |
50.51 |
5km |
28:28 |
9:10 |
51.73 |
5M |
47:09 |
9:26 |
50.88 |
10km |
59:22 |
9:33 |
50.47 |
10M |
1:38:19 |
9:50 |
50.38 |
Half |
2:10:53 |
9:59 |
49.70 |
20M |
3:24:58 |
10:15 |
50.28 |
Mara |
4:32:54 |
10:25 |
50.36 |
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