Thu 17th Sep 2020 at 7:00am by njosmith
Run > General
-
Time
36:18
-
Miles
4.22
-
Min/mi
8:36
-
Pacing
75%
-
WAVA
51.73
-
Stride(cm)
104
-
Cals
456
-
Cadence
179
-
BPM
132
-
%MHR
76
-
B/mi
1137
-
Asc(m)
147
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:50(4:50/km) 118/133bpm 53cal 12.41/13.2kmph
2) 1km - 4:47(4:47/km) 136/141bpm 65cal 12.54/13.07kmph
3) 1km - 4:40(4:40/km) 138/144bpm 64cal 12.88/13.13kmph
4) 1km - 5:17(5:17/km) 140/148bpm 73cal 11.34/13.1kmph
5) 1km - 6:56(6:56/km) 133/146bpm 81cal 8.65/13.1kmph
6) 1km - 5:14(5:14/km) 134/143bpm 63cal 11.48/13.94kmph
7) 0.79km - 4:34(5:46/km) 138/145bpm 57cal 10.4/13.1kmph
4:50 4:47 4:40 5:17 6:56 5:14 4:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:39 |
100 62-130 |
765 |
182 116-192 |
0/10 |
0.25 |
1:57 |
59 |
7:54 |
117 115-122 |
925 |
186 184-192 |
1/1 |
0.38 |
2:54 |
57 |
7:39 |
121 120-123 |
926 |
187 186-190 |
3/4 |
0.50 |
3:52 |
57 |
7:39 |
127 122-131 |
972 |
186 184-188 |
2/4 |
0.63 |
4:51 |
1:00 |
7:58 |
130 128-133 |
1036 |
188 184-192 |
2/3 |
0.75 |
5:47 |
56 |
7:29 |
134 131-136 |
1002 |
185 182-188 |
2/3 |
0.88 |
6:47 |
1:00 |
7:57 |
136 134-140 |
1081 |
186 182-188 |
2/1 |
1.00 |
7:47 |
1:00 |
7:57 |
136 134-137 |
1081 |
186 184-190 |
6/8 |
1.13 |
8:42 |
56 |
7:27 |
137 135-140 |
1020 |
188 184-190 |
4/4 |
1.25 |
9:40 |
57 |
7:39 |
138 134-139 |
1055 |
189 186-190 |
4/7 |
1.38 |
10:36 |
56 |
7:26 |
135 132-138 |
1004 |
189 188-190 |
2/3 |
1.50 |
11:33 |
57 |
7:37 |
136 134-139 |
1035 |
189 188-190 |
1/1 |
1.63 |
12:29 |
56 |
7:31 |
140 139-142 |
1051 |
188 188-190 |
1/2 |
1.75 |
13:26 |
57 |
7:39 |
139 138-141 |
1062 |
188 186-190 |
4/2 |
1.88 |
14:21 |
55 |
7:20 |
139 136-144 |
1019 |
188 186-190 |
2/3 |
2.00 |
15:26 |
1:05 |
8:41 |
141 137-144 |
1223 |
184 178-190 |
7/1 |
2.13 |
16:35 |
1:09 |
9:09 |
144 141-148 |
1317 |
181 178-184 |
6/1 |
2.25 |
17:40 |
1:05 |
8:42 |
143 139-146 |
1244 |
182 180-186 |
6/1 |
2.38 |
18:42 |
1:01 |
8:12 |
135 132-138 |
1107 |
183 180-186 |
1/7 |
2.50 |
19:42 |
1:00 |
7:58 |
134 131-138 |
1069 |
185 182-190 |
2/4 |
2.63 |
20:46 |
1:05 |
8:38 |
140 138-142 |
1208 |
181 180-182 |
4/1 |
2.75 |
22:14 |
1:28 |
11:40 |
130 121-140 |
1517 |
178 116-192 |
7/1 |
2.88 |
23:56 |
1:42 |
13:34 |
136 125-144 |
1846 |
144 122-186 |
12/0 |
3.00 |
25:26 |
1:31 |
12:05 |
128 117-137 |
1546 |
158 114-188 |
12/2 |
3.13 |
26:51 |
1:25 |
11:20 |
129 125-136 |
1462 |
160 116-190 |
8/15 |
3.25 |
28:04 |
1:13 |
9:46 |
129 124-134 |
1259 |
160 110-194 |
6/8 |
3.38 |
29:04 |
1:00 |
7:57 |
133 126-138 |
1057 |
185 180-188 |
3/6 |
3.50 |
30:03 |
59 |
7:49 |
136 135-140 |
1063 |
185 178-190 |
1/7 |
3.63 |
30:59 |
57 |
7:32 |
140 139-142 |
1055 |
185 182-188 |
3/7 |
3.75 |
31:54 |
55 |
7:17 |
137 135-140 |
998 |
188 184-194 |
2/10 |
3.88 |
32:54 |
1:01 |
8:05 |
139 138-141 |
1124 |
184 182-186 |
4/2 |
4.00 |
33:58 |
1:04 |
8:28 |
142 141-144 |
1203 |
182 180-184 |
7/4 |
4.13 |
35:03 |
1:05 |
8:42 |
141 140-143 |
1227 |
184 182-188 |
3/3 |
4.22 |
36:18 |
1:15 |
13:07 |
129 121-138 |
1692 |
153 122-184 |
7/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.2 |
185 |
4 |
32:02 |
8:02 |
Walk |
11.4 |
120 |
0.2 |
4:08 |
17:28 |
Still |
0.4 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:20 |
42.85% |
More |
800m |
3:44 |
7:30 |
48.40% |
More |
1km |
4:39 |
7:30 |
50.64% |
More |
Mile |
7:33 |
7:33 |
53.49% |
More |
5k |
26:30 |
8:32 |
51.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:55 |
7:55 |
51.03 |
5km |
26:15 |
8:27 |
52.32 |
5M |
43:26 |
8:41 |
51.36 |
10km |
54:40 |
8:48 |
50.91 |
10M |
1:30:26 |
9:03 |
50.80 |
Half |
2:00:21 |
9:11 |
50.08 |
20M |
3:08:19 |
9:25 |
50.72 |
Mara |
4:10:36 |
9:34 |
50.82 |
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