Wed 30th Dec 2020 at 1:00pm by runningj
Run > General
-
Time
33:59
-
Miles
4.00
-
Min/mi
8:30
-
Pacing
32%
-
WAVA
55.31
-
Stride(cm)
122
-
Cals
494
-
Cadence
155
-
BPM
142
-
%MHR
81.2
-
B/mi
1208
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:56(8:56/m) 133/150bpm 122cal 6.72/7.35mph
2) 1m - 8:33(8:33/m) 141/150bpm 122cal 7.02/7.7mph
3) 1m - 8:06(8:06/m) 150/157bpm 122cal 7.4/9.08mph
4) 1m - 8:22(8:22/m) 152/157bpm 128cal 7.17/7.47mph
5) 0m - 2(7:17/m) 158/158bpm 8.23/6.99mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:16 |
1:16 |
10:07 |
102 67-128 |
1032 |
157 152-160 |
0.25 |
2:23 |
1:07 |
8:54 |
139 132-149 |
1236 |
153 150-154 |
0.38 |
3:30 |
1:08 |
9:03 |
133 132-135 |
1203 |
152 150-154 |
0.50 |
4:32 |
1:02 |
8:15 |
134 132-136 |
1106 |
154 152-156 |
0.63 |
5:36 |
1:03 |
8:27 |
138 135-140 |
1166 |
154 152-154 |
0.75 |
6:39 |
1:03 |
8:27 |
140 138-142 |
1182 |
153 150-154 |
0.88 |
7:49 |
1:10 |
9:24 |
140 138-142 |
1315 |
154 152-158 |
1.00 |
8:56 |
1:06 |
8:49 |
143 142-145 |
1260 |
154 152-156 |
1.13 |
10:03 |
1:07 |
8:57 |
143 142-144 |
1280 |
153 152-154 |
1.25 |
11:08 |
1:05 |
8:41 |
143 142-145 |
1242 |
153 152-156 |
1.38 |
14:22 |
3:14 +2:09
|
25:55 |
130 96-145 |
3369 |
155 152-162 |
1.50 |
15:30 |
1:08 |
9:02 |
127 110-139 |
1147 |
157 154-162 |
1.63 |
16:32 |
1:02 |
8:16 |
143 140-144 |
1183 |
154 154-156 |
1.75 |
17:36 |
1:04 |
8:32 |
145 144-148 |
1237 |
153 146-156 |
1.88 |
18:40 |
1:04 |
8:31 |
146 145-147 |
1243 |
153 152-154 |
2.00 |
19:38 |
58 |
7:42 |
147 145-150 |
1133 |
155 152-156 |
2.13 |
20:48 |
1:10 |
9:20 |
148 147-150 |
1380 |
154 152-156 |
2.25 |
23:28 |
2:41 +1:41
|
21:25 |
126 113-148 |
2698 |
158 156-160 |
2.38 |
24:29 |
1:01 |
8:05 |
147 141-153 |
1189 |
158 156-160 |
2.50 |
25:28 |
1:00 |
7:56 |
154 153-155 |
1223 |
156 154-158 |
2.63 |
26:19 |
51 |
6:47 |
155 153-156 |
1051 |
156 154-158 |
2.75 |
27:18 |
59 |
7:48 |
155 153-156 |
1209 |
155 152-158 |
2.88 |
28:24 |
1:06 |
8:48 |
155 153-157 |
1363 |
155 150-158 |
3.00 |
29:23 |
1:00 |
7:58 |
156 155-157 |
1244 |
155 152-158 |
3.13 |
32:32 |
3:08 +2:16
|
25:07 |
136 117-157 |
3417 |
157 154-160 |
3.25 |
33:42 |
1:10 |
9:23 |
145 136-151 |
1360 |
157 154-158 |
3.38 |
34:45 |
1:03 |
8:21 |
154 152-157 |
1286 |
155 154-156 |
3.50 |
35:47 |
1:02 |
8:13 |
155 153-157 |
1274 |
155 152-156 |
3.63 |
36:50 |
1:04 |
8:29 |
155 154-157 |
1314 |
155 154-156 |
3.75 |
37:53 |
1:03 |
8:25 |
155 154-157 |
1304 |
154 152-156 |
3.88 |
38:56 |
1:03 |
8:25 |
156 155-157 |
1312 |
153 152-156 |
4.00 |
40:03 |
1:07 |
8:53 |
156 155-157 |
1387 |
155 152-160 |
4.00 |
40:05 |
2 |
9:49 |
158 158-158 |
1551 |
154 154-154 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.5 |
154 |
4 |
33:52 |
10:00 |
Walk |
0.3 |
146 |
0 |
7 |
12:59 |
Pause |
13.2 |
- |
- |
6:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:13 |
45.72% |
More |
800m |
3:43 |
7:28 |
51.78% |
More |
1km |
4:45 |
7:39 |
52.64% |
More |
Mile |
8:39 |
8:39 |
49.22% |
More |
5k |
32:03 |
10:19 |
45.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:00 |
7:00 |
60.85 |
5km |
25:29 |
8:12 |
56.87 |
5M |
43:49 |
8:46 |
53.85 |
10km |
56:08 |
9:02 |
52.48 |
10M |
1:36:32 |
9:39 |
50.44 |
Half |
2:11:19 |
10:01 |
48.68 |
20M |
3:32:39 |
10:38 |
47.63 |
Mara |
4:49:16 |
11:02 |
46.69 |
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