Thu 24th Dec 2020 at 6:00am by ascoey
Run > Tempo
- cold
-
Time
28:20
-
Miles
3.12
-
Min/mi
9:05
-
Pacing
96%
-
WAVA
50.96
-
Stride(cm)
102
-
Cals
553
-
Cadence
173
-
BPM
136
-
%MHR
80.6
-
B/mi
1238
-
Asc(m)
51
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 3.12m - 28:20(9:05/m) 137/150bpm 553cal 6.61/7.12mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:23 |
97 71-121 |
910 |
167 100-180 |
1/2 |
0.25 |
2:19 |
1:09 |
9:13 |
123 121-126 |
1133 |
171 166-182 |
1/4 |
0.38 |
3:30 |
1:10 |
9:23 |
127 125-129 |
1192 |
171 166-176 |
3/2 |
0.50 |
4:41 |
1:11 |
9:28 |
131 128-133 |
1239 |
171 168-180 |
2/1 |
0.63 |
5:49 |
1:08 |
9:03 |
130 126-133 |
1176 |
173 166-182 |
0/4 |
0.75 |
6:55 |
1:07 |
8:54 |
130 128-133 |
1158 |
172 168-176 |
1/4 |
0.88 |
8:07 |
1:11 |
9:31 |
134 130-136 |
1276 |
174 170-182 |
3/0 |
1.00 |
9:15 |
1:09 |
9:09 |
135 134-137 |
1236 |
173 170-176 |
2/1 |
1.13 |
10:20 |
1:04 |
8:35 |
137 136-138 |
1176 |
173 164-182 |
1/3 |
1.25 |
11:25 |
1:05 |
8:40 |
138 138-139 |
1195 |
174 170-178 |
1/3 |
1.38 |
12:32 |
1:07 |
8:57 |
138 137-140 |
1234 |
174 170-180 |
4/1 |
1.50 |
13:39 |
1:07 |
8:54 |
142 141-144 |
1264 |
176 172-184 |
4/1 |
1.63 |
14:49 |
1:10 |
9:21 |
143 142-144 |
1337 |
175 172-184 |
1/1 |
1.75 |
15:55 |
1:07 |
8:53 |
143 142-144 |
1270 |
175 170-184 |
1/1 |
1.88 |
17:00 |
1:05 |
8:38 |
142 141-142 |
1226 |
174 170-182 |
2/2 |
2.00 |
18:08 |
1:08 |
9:01 |
143 142-144 |
1290 |
175 172-182 |
1/1 |
2.13 |
19:14 |
1:06 |
8:52 |
143 142-145 |
1267 |
175 170-180 |
1/3 |
2.25 |
20:21 |
1:07 |
8:55 |
144 142-145 |
1284 |
173 170-174 |
2/1 |
2.38 |
21:28 |
1:07 |
8:57 |
143 141-144 |
1279 |
176 168-184 |
1/3 |
2.50 |
22:37 |
1:09 |
9:11 |
146 145-149 |
1342 |
175 170-184 |
4/0 |
2.63 |
23:47 |
1:10 |
9:16 |
148 146-149 |
1372 |
175 170-184 |
4/0 |
2.75 |
24:54 |
1:07 |
8:59 |
147 146-147 |
1319 |
175 168-186 |
1/1 |
2.88 |
26:02 |
1:08 |
9:06 |
145 142-148 |
1319 |
177 172-188 |
0/4 |
3.00 |
27:11 |
1:08 |
9:08 |
144 142-146 |
1315 |
175 168-186 |
3/1 |
3.12 |
28:20 |
1:09 |
9:32 |
147 145-150 |
1402 |
173 168-184 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
173 |
3.1 |
28:20 |
9:05 |
Walk |
0.0 |
100 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:37 |
38.04% |
More |
800m |
4:22 |
8:46 |
43.70% |
More |
1km |
5:29 |
8:50 |
45.24% |
More |
Mile |
8:52 |
8:52 |
47.64% |
More |
5k |
28:11 |
9:04 |
51.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
51.76 |
5km |
28:12 |
9:05 |
50.99 |
5M |
47:28 |
9:30 |
49.30 |
10km |
1:00:12 |
9:41 |
48.53 |
10M |
1:41:18 |
10:08 |
47.66 |
Half |
2:16:06 |
10:23 |
46.56 |
20M |
3:36:12 |
10:49 |
46.45 |
Mara |
4:50:29 |
11:05 |
46.10 |
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