- cold
-
Time
43:48
-
Miles
3.19
-
Min/mi
13:44
-
Pacing
80%
-
WAVA
34.25
-
Stride(cm)
77
-
Cals
380
-
Cadence
152
-
BPM
115
-
%MHR
68.1
-
B/mi
1580
-
Asc(m)
55
-
Hillscore
4
-
Surface
Road
Notes & Comments
Ash Ranges
With Grace
===
1) 0.62m - 8:24(13:31/m) 121/137bpm 85cal 4.44/6.2mph
2) 0.62m - 8:58(14:26/m) 120/130bpm 78cal 4.16/5.41mph
3) 0.62m - 8:18(13:22/m) 116/125bpm 70cal 4.49/5.38mph
4) 0.62m - 9:07(14:41/m) 109/127bpm 67cal 4.09/5.49mph
5) 0.62m - 7:58(12:49/m) 116/129bpm 70cal 4.68/6.28mph
6) 0.09m - 1:02(12:03/m) 122/128bpm 10cal 4.98/5.47mph
8:24 8:58 8:18 9:07 7:58 1:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:56 |
1:56 +13
|
15:28 |
109 80-125 |
1686 |
160 92-174 |
2/0 |
0.25 |
3:26 |
1:30 |
12:03 |
127 122-136 |
1530 |
168 126-176 |
4/0 |
0.38 |
4:56 |
1:30 |
11:58 |
125 121-127 |
1496 |
168 132-178 |
3/1 |
0.50 |
6:41 |
1:45 |
13:58 |
124 119-129 |
1732 |
146 96-178 |
6/0 |
0.63 |
8:37 |
1:56 |
15:30 |
121 116-128 |
1875 |
135 74-174 |
9/0 |
0.75 |
10:11 |
1:34 |
12:30 |
124 119-127 |
1550 |
166 110-176 |
2/1 |
0.88 |
11:43 |
1:32 |
12:19 |
126 122-130 |
1551 |
170 118-176 |
1/1 |
1.00 |
13:14 |
1:31 |
12:08 |
126 122-128 |
1529 |
171 126-184 |
1/1 |
1.13 |
15:21 |
2:06 |
16:51 |
112 97-124 |
1887 |
151 94-188 |
4/9 |
1.25 |
17:37 |
2:17 |
18:15 |
114 107-124 |
2080 |
122 100-170 |
8/1 |
1.38 |
19:11 |
1:33 |
12:27 |
119 111-124 |
1482 |
169 166-174 |
1/1 |
1.50 |
21:06 |
1:55 |
15:23 |
110 96-123 |
1692 |
142 82-180 |
2/1 |
1.63 |
22:42 |
1:35 |
12:43 |
121 119-125 |
1538 |
161 112-172 |
1/1 |
1.75 |
24:32 |
1:50 |
14:40 |
108 98-120 |
1584 |
142 102-174 |
1/1 |
1.88 |
26:01 |
1:29 |
11:55 |
124 120-126 |
1478 |
167 100-176 |
1/2 |
2.00 |
28:20 |
2:19 |
18:35 |
104 91-122 |
1933 |
121 102-142 |
1/0 |
2.13 |
29:55 |
1:34 |
12:35 |
104 91-122 |
1309 |
156 116-182 |
1/2 |
2.25 |
31:24 |
1:29 |
11:54 |
123 120-127 |
1463 |
173 168-178 |
1/2 |
2.38 |
33:07 |
1:43 |
13:46 |
116 100-126 |
1597 |
144 118-178 |
1/2 |
2.50 |
35:10 |
2:03 |
16:24 |
100 94-114 |
1639 |
135 106-178 |
1/1 |
2.63 |
36:48 |
1:38 |
13:01 |
115 113-118 |
1496 |
171 162-176 |
0/4 |
2.75 |
38:16 |
1:28 |
11:44 |
115 114-118 |
1349 |
171 168-174 |
0/7 |
2.88 |
39:42 |
1:26 |
11:27 |
118 115-123 |
1351 |
171 170-172 |
0/5 |
3.00 |
41:45 |
2:03 |
16:23 |
110 95-119 |
1803 |
163 78-182 |
1/3 |
3.13 |
43:12 |
1:27 |
11:37 |
125 119-128 |
1452 |
164 94-178 |
1/5 |
3.19 |
44:00 |
48 |
11:51 |
120 115-124 |
1423 |
169 160-172 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
69.1 |
171 |
2.5 |
30:21 |
12:04 |
Walk |
29.4 |
118 |
0.7 |
13:00 |
19:41 |
Still |
1.0 |
- |
- |
25 |
- |
Pause |
0.5 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:52 |
11:34 |
28.73% |
More |
800m |
6:05 |
12:15 |
31.84% |
More |
1km |
7:51 |
12:38 |
32.16% |
More |
Mile |
12:53 |
12:53 |
33.30% |
More |
5k |
42:33 |
13:42 |
34.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:48 |
11:48 |
36.38 |
5km |
42:31 |
13:41 |
34.36 |
5M |
1:12:49 |
14:34 |
32.67 |
10km |
1:33:07 |
14:59 |
31.91 |
10M |
2:39:29 |
15:57 |
30.79 |
Half |
3:36:28 |
16:31 |
29.79 |
20M |
5:49:20 |
17:28 |
29.25 |
Mara |
7:54:07 |
18:06 |
28.74 |
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