Sun 3rd Jan 2021 at 1:00pm by Dougie.
Run > General
-
Time
46:42
-
Miles
4.53
-
Min/mi
10:19
-
Pacing
75%
-
WAVA
47.31
-
Stride(cm)
95
-
Cals
540
-
Cadence
165
-
BPM
143
-
%MHR
83.8
-
B/mi
1477
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:06(9:06/m) 140/156bpm 110cal 6.59/7.18mph
2) 1m - 9:30(9:30/m) 147/156bpm 118cal 6.31/7.62mph
3) 1m - 10:57(10:57/m) 143/159bpm 119cal 5.48/7.43mph
4) 1m - 11:09(11:09/m) 147/169bpm 125cal 5.38/7.49mph
5) 0.53m - 5:59(11:14/m) 149/186bpm 68cal 5.34/7.35mph
9:06 9:30 10:57 11:09 5:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:06 |
1:06 |
8:47 |
110 62-141 |
966 |
175 172-178 |
0.25 |
2:15 |
1:09 |
9:14 |
137 130-142 |
1265 |
178 174-180 |
0.38 |
3:22 |
1:07 |
8:53 |
138 133-143 |
1226 |
181 176-190 |
0.50 |
4:48 |
1:26 |
11:26 |
147 136-154 |
1682 |
167 122-186 |
0.63 |
5:55 |
1:07 |
8:57 |
143 129-155 |
1279 |
180 176-186 |
0.75 |
6:59 |
1:04 |
8:31 |
149 144-153 |
1270 |
179 176-184 |
0.88 |
8:02 |
1:03 |
8:24 |
149 145-155 |
1252 |
181 178-188 |
1.00 |
9:05 |
1:04 |
8:32 |
149 146-152 |
1271 |
179 176-184 |
1.13 |
10:11 |
1:05 |
8:44 |
151 149-152 |
1318 |
181 178-184 |
1.25 |
11:16 |
1:05 |
8:40 |
154 152-155 |
1334 |
184 182-188 |
1.38 |
12:36 |
1:20 |
10:41 |
145 141-154 |
1550 |
161 122-188 |
1.50 |
13:38 |
1:02 |
8:16 |
151 148-153 |
1249 |
185 182-188 |
1.63 |
15:00 |
1:22 |
10:53 |
140 120-155 |
1523 |
147 120-184 |
1.75 |
15:59 |
59 |
7:52 |
144 137-149 |
1133 |
184 180-188 |
1.88 |
17:32 |
1:34 |
12:29 |
147 137-152 |
1835 |
157 120-186 |
2.00 |
18:36 |
1:04 |
8:29 |
144 135-154 |
1222 |
182 170-188 |
2.13 |
19:54 |
1:18 |
10:27 |
144 122-159 |
1506 |
153 122-186 |
2.25 |
21:10 |
1:16 |
10:06 |
148 143-154 |
1495 |
167 118-186 |
2.38 |
22:27 |
1:17 |
10:14 |
134 119-148 |
1372 |
147 120-188 |
2.50 |
24:12 |
1:45 |
14:03 |
141 129-157 |
1982 |
136 106-188 |
2.63 |
25:47 |
1:35 |
12:37 |
134 122-143 |
1692 |
147 112-186 |
2.75 |
26:53 |
1:06 |
8:51 |
151 145-155 |
1337 |
183 178-188 |
2.88 |
28:27 |
1:34 |
12:31 |
138 124-153 |
1727 |
142 118-184 |
3.00 |
29:33 |
1:06 |
8:48 |
150 142-155 |
1319 |
185 182-188 |
3.13 |
30:48 |
1:15 |
10:00 |
154 146-157 |
1541 |
167 122-188 |
3.25 |
32:19 |
1:30 |
12:03 |
137 130-145 |
1651 |
161 122-190 |
3.38 |
33:23 |
1:05 |
8:38 |
153 148-157 |
1322 |
186 184-188 |
3.50 |
34:54 |
1:30 |
12:00 |
156 140-168 |
1873 |
149 118-190 |
3.63 |
36:15 |
1:22 |
10:53 |
142 137-150 |
1546 |
170 122-188 |
3.75 |
37:46 |
1:31 |
12:06 |
142 127-153 |
1718 |
165 118-190 |
3.88 |
39:18 |
1:32 |
12:20 |
153 141-159 |
1886 |
152 118-188 |
4.00 |
40:42 |
1:23 |
11:08 |
138 126-150 |
1536 |
163 120-190 |
4.13 |
41:59 |
1:17 |
10:19 |
142 119-159 |
1465 |
169 124-190 |
4.25 |
44:07 |
2:08 |
17:04 |
146 134-161 |
2491 |
127 112-186 |
4.38 |
45:21 |
1:14 |
9:50 |
159 131-185 |
1564 |
179 120-186 |
4.50 |
46:22 |
1:01 |
8:08 |
153 149-166 |
1245 |
185 180-188 |
4.53 |
46:42 |
20 |
9:55 |
153 153-154 |
1518 |
181 178-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.4 |
181 |
3.7 |
32:53 |
8:48 |
Walk |
29.4 |
121 |
0.8 |
13:42 |
17:08 |
Still |
0.3 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:22 |
40.49% |
More |
800m |
4:15 |
8:32 |
46.85% |
More |
1km |
5:19 |
8:33 |
48.71% |
More |
Mile |
8:49 |
8:49 |
49.87% |
More |
5k |
30:28 |
9:48 |
49.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:25 |
9:25 |
46.68 |
5km |
31:19 |
10:05 |
47.79 |
5M |
51:51 |
10:22 |
47.05 |
10km |
1:05:17 |
10:30 |
46.69 |
10M |
1:48:06 |
10:49 |
46.64 |
Half |
2:23:56 |
10:59 |
46.00 |
20M |
3:45:24 |
11:16 |
46.55 |
Mara |
5:00:05 |
11:27 |
46.62 |
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