Sun 3rd Jan 2021 at 10:00am by GregP
Run > Medium Long Run
- Amazing
-
Time
49:52
-
Miles
4.02
-
Min/mi
12:24
-
Pacing
84%
-
WAVA
40.49
-
Stride(cm)
83
-
Cals
410
-
Cadence
157
-
BPM
128
-
%MHR
68.9
-
B/mi
1589
-
Asc(m)
78
-
Surface
Road
Notes & Comments
2 comments
Radio Free Slow Zone
===
Split Summary
===
1) 1m - 12:44(12:44/m) 127/146bpm 108cal 4.71/6.85mph
2) 1m - 12:43(12:43/m) 124/140bpm 96cal 4.72/6.3mph
3) 1m - 11:51(11:51/m) 129/138bpm 96cal 5.06/7.03mph
4) 1m - 12:24(12:24/m) 135/147bpm 109cal 4.84/6.59mph
5) 0.02m - 10(9:24/m) 139/140bpm 1cal 6.38/5.93mph
12:44 12:43 11:51 12:24 10
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:41 |
1:41 |
13:27 |
119 86-134 |
1601 |
160 124-178 |
4/2 |
0.25 |
3:15 |
1:34 |
12:32 |
124 109-138 |
1553 |
161 120-180 |
4/3 |
0.38 |
4:55 |
1:40 |
13:19 |
128 112-139 |
1705 |
147 122-174 |
3/2 |
0.50 |
6:13 |
1:19 |
10:29 |
137 135-142 |
1436 |
176 172-180 |
1/2 |
0.63 |
7:48 |
1:35 |
12:37 |
134 125-143 |
1690 |
146 116-178 |
4/1 |
0.75 |
9:17 |
1:29 |
11:56 |
137 125-146 |
1634 |
158 88-176 |
3/2 |
0.88 |
10:59 |
1:41 |
13:30 |
123 110-142 |
1660 |
145 122-178 |
5/2 |
1.00 |
12:44 |
1:45 |
13:59 |
113 102-122 |
1579 |
155 124-178 |
3/3 |
1.13 |
14:16 |
1:32 |
12:17 |
122 115-131 |
1498 |
152 122-180 |
3/3 |
1.25 |
15:46 |
1:30 |
12:04 |
127 119-133 |
1532 |
160 122-178 |
2/2 |
1.38 |
17:18 |
1:32 |
12:16 |
125 113-137 |
1533 |
154 126-176 |
1/1 |
1.50 |
18:55 |
1:37 |
12:55 |
121 109-132 |
1562 |
155 128-178 |
1/3 |
1.63 |
20:44 |
1:49 |
14:36 |
123 107-136 |
1795 |
144 128-184 |
3/1 |
1.75 |
22:16 |
1:32 |
12:16 |
133 124-138 |
1631 |
164 128-178 |
4/1 |
1.88 |
23:55 |
1:38 |
13:06 |
121 114-132 |
1586 |
151 120-178 |
2/1 |
2.00 |
25:26 |
1:31 |
12:10 |
121 109-132 |
1473 |
156 128-180 |
2/1 |
2.13 |
26:50 |
1:24 |
11:14 |
131 124-136 |
1472 |
169 124-176 |
2/3 |
2.25 |
28:11 |
1:21 |
10:49 |
128 120-134 |
1386 |
161 122-178 |
1/4 |
2.38 |
29:43 |
1:31 |
12:09 |
123 113-132 |
1495 |
151 128-180 |
2/3 |
2.50 |
31:21 |
1:38 |
13:04 |
128 118-134 |
1672 |
161 126-176 |
3/2 |
2.63 |
32:44 |
1:23 |
11:04 |
127 118-131 |
1406 |
162 128-178 |
0/3 |
2.75 |
34:24 |
1:40 |
13:23 |
124 112-134 |
1659 |
150 118-178 |
1/3 |
2.88 |
35:36 |
1:12 |
9:40 |
134 122-137 |
1295 |
176 174-178 |
0/3 |
3.00 |
37:18 |
1:41 |
13:30 |
132 123-138 |
1783 |
146 88-178 |
1/4 |
3.13 |
38:45 |
1:27 |
11:37 |
135 127-139 |
1568 |
164 124-178 |
1/4 |
3.25 |
40:13 |
1:28 |
11:46 |
131 125-136 |
1541 |
162 120-180 |
1/4 |
3.38 |
41:48 |
1:35 |
12:42 |
136 132-141 |
1728 |
151 124-178 |
1/2 |
3.50 |
43:35 |
1:47 |
14:12 |
131 123-141 |
1861 |
153 116-178 |
5/1 |
3.63 |
45:05 |
1:31 |
12:04 |
134 130-141 |
1618 |
170 126-180 |
2/2 |
3.75 |
46:50 |
1:45 |
13:59 |
135 126-140 |
1887 |
156 120-178 |
5/0 |
3.88 |
48:08 |
1:18 |
10:23 |
138 124-147 |
1434 |
174 118-178 |
4/1 |
4.00 |
49:42 |
1:33 |
12:27 |
137 126-142 |
1706 |
162 114-178 |
1/3 |
4.02 |
49:52 |
10 |
9:36 |
139 138-140 |
1335 |
174 172-176 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
62.3 |
174 |
3 |
31:04 |
10:29 |
Walk |
37.7 |
127 |
1.1 |
18:48 |
17:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:40 |
10:43 |
32.45% |
More |
800m |
5:44 |
11:32 |
35.83% |
More |
1km |
7:12 |
11:35 |
37.20% |
More |
Mile |
11:33 |
11:33 |
39.33% |
More |
5k |
38:03 |
12:15 |
40.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:32 |
10:32 |
43.12 |
5km |
37:23 |
12:02 |
41.38 |
5M |
1:03:38 |
12:44 |
39.69 |
10km |
1:21:09 |
13:04 |
38.91 |
10M |
2:18:08 |
13:49 |
37.84 |
Half |
3:06:49 |
14:16 |
36.76 |
20M |
4:59:50 |
15:00 |
36.29 |
Mara |
6:45:30 |
15:29 |
35.78 |
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3 mile progression, what happened to mile 4?
A fine effort.