Mon 20th Jul 2020 at 10:00am by RFJ
Run > General
-
Time
43:30
-
Miles
4.25
-
Min/mi
10:14
-
Pacing
84%
-
WAVA
46.73
-
Stride(cm)
90
-
Cadence
175
-
BPM
135
-
%MHR
78.8
-
B/mi
1379
-
Asc(m)
32
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:24(10:25/m) 128/137bpm 87/89rpm 5.76/6.4mph
2) 1m - 10:29(10:30/m) 133/141bpm 87/92rpm 5.72/7.08mph
3) 1m - 10:15(10:16/m) 132/136bpm 87/94rpm 5.85/6.77mph
4) 1m - 9:52(9:52/m) 142/156bpm 88/98rpm 6.08/10.07mph
steady run with 5 x 100m strides
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:38 |
104 61-132 |
1105 |
174 90-178 |
1/1 |
0.25 |
2:37 |
1:17 |
10:20 |
135 132-136 |
1395 |
174 170-178 |
2/0 |
0.38 |
3:58 |
1:20 |
10:43 |
129 126-134 |
1382 |
172 170-172 |
0/1 |
0.50 |
5:13 |
1:15 |
10:03 |
130 129-131 |
1306 |
172 170-178 |
0/2 |
0.63 |
6:31 |
1:18 |
10:24 |
130 128-136 |
1353 |
173 170-178 |
0/1 |
0.75 |
7:46 |
1:15 |
10:00 |
136 135-137 |
1361 |
174 174-178 |
0/0 |
0.88 |
9:22 |
1:36 |
12:45 |
132 126-136 |
1684 |
172 86-178 |
2/0 |
1.00 |
10:38 |
1:17 |
10:12 |
134 129-135 |
1368 |
175 174-178 |
1/0 |
1.13 |
11:55 |
1:17 |
10:18 |
135 135-136 |
1390 |
174 170-178 |
1/1 |
1.25 |
13:16 |
1:21 |
10:47 |
134 131-139 |
1446 |
176 172-184 |
3/0 |
1.38 |
14:35 |
1:19 |
10:32 |
139 137-141 |
1465 |
174 174-178 |
2/1 |
1.50 |
15:53 |
1:17 |
10:19 |
134 131-137 |
1382 |
173 172-178 |
0/0 |
1.63 |
17:15 |
1:22 |
10:57 |
130 123-134 |
1424 |
173 170-184 |
0/5 |
1.75 |
18:35 |
1:20 |
10:41 |
129 124-132 |
1377 |
174 174-178 |
1/1 |
1.88 |
19:52 |
1:17 |
10:15 |
133 131-134 |
1364 |
173 166-178 |
0/1 |
2.00 |
21:07 |
1:15 |
10:03 |
130 128-132 |
1307 |
174 170-178 |
1/1 |
2.13 |
22:25 |
1:18 |
10:24 |
131 129-132 |
1363 |
175 174-178 |
0/0 |
2.25 |
23:39 |
1:14 |
9:52 |
134 131-136 |
1323 |
174 170-178 |
1/2 |
2.38 |
24:55 |
1:15 |
10:02 |
133 132-135 |
1335 |
174 170-178 |
0/1 |
2.50 |
26:13 |
1:18 |
10:22 |
131 129-134 |
1359 |
174 174-178 |
0/2 |
2.63 |
27:32 |
1:19 |
10:35 |
130 128-132 |
1377 |
174 174-178 |
2/0 |
2.75 |
28:47 |
1:15 |
10:03 |
130 127-134 |
1307 |
174 174-178 |
0/1 |
2.88 |
30:05 |
1:18 |
10:24 |
134 133-135 |
1393 |
174 174-178 |
2/0 |
3.00 |
31:23 |
1:17 |
10:18 |
135 134-136 |
1391 |
175 174-188 |
0/0 |
3.13 |
32:42 |
1:20 |
10:39 |
137 134-139 |
1459 |
176 174-190 |
1/0 |
3.25 |
34:07 |
1:25 |
11:21 |
141 137-148 |
1599 |
173 84-190 |
1/0 |
3.38 |
35:18 |
1:11 |
9:24 |
148 138-156 |
1392 |
178 164-188 |
1/1 |
3.50 |
36:30 |
1:12 |
9:38 |
146 136-152 |
1405 |
178 160-192 |
0/1 |
3.63 |
37:44 |
1:14 |
9:49 |
143 134-153 |
1404 |
178 164-188 |
1/1 |
3.75 |
38:50 |
1:07 |
8:52 |
148 141-154 |
1313 |
181 164-196 |
1/1 |
3.88 |
40:59 |
2:09 |
17:09 |
141 112-156 |
2417 |
169 74-184 |
1/0 |
4.00 |
42:09 |
1:10 |
9:20 |
136 118-148 |
1269 |
182 174-188 |
1/0 |
4.13 |
43:28 |
1:19 |
10:32 |
150 148-150 |
1579 |
182 174-186 |
2/0 |
4.25 |
44:36 |
1:08 |
9:07 |
148 146-149 |
1349 |
180 174-184 |
0/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
175 |
4.2 |
43:21 |
10:12 |
Walk |
2.2 |
102 |
0 |
58 |
3:42:22 |
Still |
0.7 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:16 |
36.09% |
More |
800m |
4:38 |
9:18 |
42.25% |
More |
1km |
6:03 |
9:45 |
42.06% |
More |
Mile |
10:03 |
10:03 |
43.05% |
More |
5k |
32:06 |
10:20 |
45.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:23 |
9:23 |
46.11 |
5km |
31:12 |
10:03 |
47.20 |
5M |
51:41 |
10:20 |
46.41 |
10km |
1:05:04 |
10:28 |
46.05 |
10M |
1:47:45 |
10:47 |
45.97 |
Half |
2:23:27 |
10:57 |
45.34 |
20M |
3:44:38 |
11:14 |
45.88 |
Mara |
4:59:05 |
11:25 |
45.95 |
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