Wed 30th Dec 2020 at 8:00am by NDWDave
Run > General
-
Time
30:02
-
Miles
3.15
-
Min/mi
9:32
-
Pacing
82%
-
WAVA
45.37
-
Stride(cm)
101
-
Cals
341
-
Cadence
168
-
BPM
128
-
%MHR
69.8
-
B/mi
1218
-
Asc(m)
81
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:31(9:31/m) 114/124bpm 92cal
2) 1m - 8:45(8:45/m) 127/139bpm 99cal
3) 1m - 10:05(10:05/m) 136/163bpm 125cal
4) 0.15m - 1:41(11:24/m) 155/163bpm 25cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:16 |
98 79-119 |
1105 |
152 86-178 |
2/5 |
0.25 |
2:34 |
1:09 |
9:14 |
115 112-118 |
1062 |
178 174-180 |
1/3 |
0.38 |
3:49 |
1:15 |
10:02 |
116 113-119 |
1163 |
176 164-184 |
0/3 |
0.50 |
4:57 |
1:08 |
9:06 |
119 116-122 |
1083 |
176 172-180 |
3/4 |
0.63 |
6:04 |
1:07 |
8:57 |
119 118-121 |
1065 |
175 174-178 |
0/1 |
0.75 |
7:11 |
1:07 |
8:57 |
119 117-121 |
1064 |
176 174-178 |
1/3 |
0.88 |
8:18 |
1:06 |
8:52 |
119 117-123 |
1054 |
177 176-178 |
0/3 |
1.00 |
9:32 |
1:14 |
9:50 |
117 112-122 |
1151 |
176 174-178 |
2/3 |
1.13 |
10:38 |
1:06 |
8:50 |
121 115-127 |
1069 |
179 174-182 |
1/2 |
1.25 |
11:43 |
1:05 |
8:39 |
130 120-136 |
1125 |
175 172-180 |
1/8 |
1.38 |
12:47 |
1:04 |
8:32 |
120 117-123 |
1023 |
176 174-178 |
1/3 |
1.50 |
13:54 |
1:07 |
8:54 |
121 119-123 |
1077 |
178 174-182 |
1/3 |
1.63 |
14:59 |
1:06 |
8:44 |
125 122-127 |
1092 |
176 174-178 |
1/2 |
1.75 |
16:05 |
1:06 |
8:44 |
131 124-137 |
1145 |
180 174-190 |
10/0 |
1.88 |
17:10 |
1:05 |
8:40 |
131 130-135 |
1135 |
176 174-178 |
2/1 |
2.00 |
18:17 |
1:07 |
8:58 |
134 131-139 |
1201 |
177 176-180 |
2/0 |
2.13 |
19:24 |
1:07 |
8:54 |
140 134-149 |
1245 |
177 174-184 |
6/1 |
2.25 |
20:57 |
1:33 |
12:26 |
138 129-145 |
1716 |
142 108-184 |
12/0 |
2.38 |
22:47 |
1:51 |
14:45 |
114 105-127 |
1682 |
128 108-172 |
13/8 |
2.50 |
23:52 |
1:04 |
8:35 |
114 112-116 |
978 |
173 170-176 |
1/9 |
2.63 |
24:56 |
1:04 |
8:34 |
129 116-143 |
1105 |
176 172-178 |
5/1 |
2.75 |
26:02 |
1:06 |
8:47 |
152 143-162 |
1334 |
173 170-176 |
1/5 |
2.88 |
27:09 |
1:07 |
8:54 |
157 151-162 |
1396 |
171 114-178 |
2/2 |
3.00 |
28:22 |
1:14 |
9:49 |
157 152-163 |
1541 |
173 116-184 |
5/0 |
3.13 |
29:34 |
1:12 |
9:33 |
158 153-162 |
1508 |
166 108-176 |
1/3 |
3.15 |
30:03 |
29 |
21:43 |
145 137-159 |
3150 |
108 100-114 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.7 |
175 |
2.9 |
26:39 |
9:03 |
Walk |
11.3 |
110 |
0.2 |
3:24 |
16:59 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:27 |
36.36% |
More |
800m |
4:13 |
8:30 |
41.57% |
More |
1km |
5:23 |
8:39 |
42.72% |
More |
Mile |
8:44 |
8:44 |
45.25% |
More |
5k |
29:19 |
9:26 |
45.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:54 |
8:54 |
44.41 |
5km |
29:36 |
9:32 |
45.38 |
5M |
49:01 |
9:48 |
44.48 |
10km |
1:01:43 |
9:56 |
44.08 |
10M |
1:42:11 |
10:13 |
43.95 |
Half |
2:16:03 |
10:23 |
43.32 |
20M |
3:33:03 |
10:39 |
43.83 |
Mara |
4:43:39 |
10:50 |
43.90 |
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