Wed 23rd Dec 2020 at 9:00am by mdsparky
Run > Steady-State
-
Time
46:21
-
Miles
5.01
-
Min/mi
9:15
-
Pacing
90%
-
WAVA
48.59
-
Stride(cm)
105
-
Cals
649
-
Cadence
166
-
BPM
176
-
%MHR
105
-
B/mi
1631
-
Asc(m)
90
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:34(9:34/m) 159/188bpm 116cal 6.27/6.72mph
2) 1m - 8:55(8:55/m) 181/187bpm 125cal 6.74/7.49mph
3) 1m - 8:53(8:53/m) 188/191bpm 130cal 6.76/7.16mph
4) 1m - 9:10(9:10/m) 189/194bpm 136cal 6.54/7.31mph
5) 1m - 9:30(9:30/m) 187/192bpm 139cal 6.32/7.31mph
6) 0.01m - 19(28:43/m) 162/165bpm 3cal 2.09/2.44mph
9:34 8:55 8:53 9:10 9:30 19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:36 |
2:36 +6
|
10:24 |
129 100-151 |
1342 |
168 124-178 |
5/1 |
0.50 |
5:02 |
2:26 |
9:45 |
158 149-170 |
1540 |
171 170-172 |
7/0 |
0.75 |
7:24 |
2:22 |
9:26 |
171 167-174 |
1614 |
170 168-172 |
2/8 |
1.00 |
9:40 |
2:16 |
9:04 |
180 174-187 |
1633 |
169 168-172 |
1/8 |
1.25 |
11:56 |
2:16 |
9:06 |
176 171-182 |
1601 |
168 166-168 |
2/2 |
1.50 |
14:09 |
2:12 |
8:49 |
178 172-184 |
1569 |
168 166-170 |
3/1 |
1.75 |
16:18 |
2:09 |
8:36 |
184 182-186 |
1583 |
168 166-170 |
2/2 |
2.00 |
18:35 |
2:17 |
9:08 |
185 183-186 |
1689 |
167 166-168 |
8/1 |
2.25 |
20:50 |
2:15 |
9:01 |
188 185-190 |
1695 |
167 166-168 |
5/1 |
2.50 |
23:07 |
2:17 |
9:08 |
189 188-190 |
1726 |
167 166-170 |
1/7 |
2.75 |
25:19 |
2:12 |
8:49 |
188 187-190 |
1657 |
166 164-170 |
1/4 |
3.00 |
27:28 |
2:09 |
8:35 |
186 184-189 |
1597 |
168 166-170 |
8/0 |
3.25 |
29:39 |
2:12 |
8:47 |
191 188-193 |
1677 |
168 168-170 |
1/8 |
3.50 |
31:47 |
2:08 |
8:32 |
188 186-190 |
1604 |
168 166-168 |
1/4 |
3.75 |
34:02 |
2:15 |
8:59 |
188 186-189 |
1689 |
167 164-172 |
10/3 |
4.00 |
36:36 |
2:33 |
10:14 |
191 187-194 |
1953 |
164 158-168 |
8/21 |
4.25 |
38:41 |
2:06 |
8:22 |
185 180-191 |
1549 |
165 158-170 |
4/3 |
4.50 |
40:51 |
2:10 |
8:39 |
189 188-191 |
1635 |
169 156-172 |
3/3 |
4.75 |
43:05 |
2:14 |
8:54 |
191 190-192 |
1701 |
168 162-170 |
3/2 |
5.00 |
46:17 |
3:12 |
12:48 |
182 160-190 |
2331 |
142 104-170 |
8/1 |
5.01 |
46:26 |
9 |
15:13 |
160 160-160 |
2434 |
- |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
167 |
4.9 |
45:04 |
9:08 |
Walk |
2.7 |
111 |
0.1 |
1:16 |
20:06 |
Pause |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:14 |
38.42% |
More |
800m |
4:11 |
8:25 |
43.50% |
More |
1km |
5:16 |
8:29 |
45.13% |
More |
Mile |
8:38 |
8:38 |
47.11% |
More |
5k |
27:37 |
8:53 |
50.12% |
More |
5 miles |
46:08 |
9:14 |
48.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:02 |
8:02 |
50.66 |
5km |
27:33 |
8:52 |
50.23 |
5M |
46:15 |
9:15 |
48.62 |
10km |
58:35 |
9:26 |
47.88 |
10M |
1:38:20 |
9:50 |
47.10 |
Half |
2:11:55 |
10:04 |
46.07 |
20M |
3:29:03 |
10:27 |
46.06 |
Mara |
4:40:28 |
10:42 |
45.78 |
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