Mon 4th Jan 2021 at 12:00pm by Monkswood
Run > General
-
Time
48:08
-
Miles
4.59
-
Min/mi
10:29
-
Pacing
92%
-
WAVA
43.89
-
Stride(cm)
94
-
Cals
674
-
Cadence
163
-
BPM
158
-
%MHR
92.6
-
B/mi
1661
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:15(6:15/km) 132/153bpm 70cal
2) 1km - 6:25(6:25/km) 160/173bpm 90cal
3) 1km - 6:47(6:47/km) 168/177bpm 104cal
4) 1km - 6:40(6:40/km) 168/179bpm 100cal
5) 1km - 6:03(6:03/km) 159/180bpm 83cal
6) 1km - 6:07(6:07/km) 162/171bpm 86cal
7) 1km - 6:14(6:14/km) 166/180bpm 92cal
8) 0.39km - 3:37(9:20/km) 158/169bpm 49cal
6:15 6:25 6:47 6:40 6:03 6:07 6:14 3:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:15 |
1:15 |
9:59 |
106 81-122 |
1058 |
167 160-172 |
0.25 |
2:35 |
1:20 |
10:41 |
124 117-138 |
1325 |
166 152-172 |
0.38 |
3:47 |
1:12 |
9:35 |
140 133-148 |
1342 |
167 164-170 |
0.50 |
5:01 |
1:14 |
9:50 |
142 139-145 |
1396 |
165 162-168 |
0.63 |
6:17 |
1:16 |
10:10 |
148 144-152 |
1505 |
167 164-170 |
0.75 |
7:32 |
1:15 |
10:00 |
148 141-152 |
1481 |
167 164-170 |
0.88 |
8:52 |
1:20 |
10:40 |
155 146-164 |
1653 |
162 160-168 |
1.00 |
10:11 |
1:19 |
10:34 |
164 163-165 |
1732 |
164 160-166 |
1.13 |
11:29 |
1:17 |
10:19 |
168 165-172 |
1733 |
165 164-168 |
1.25 |
12:43 |
1:14 |
9:55 |
166 161-173 |
1646 |
164 164-166 |
1.38 |
14:04 |
1:21 |
10:50 |
165 159-168 |
1789 |
164 158-168 |
1.50 |
15:28 |
1:23 |
11:08 |
170 163-176 |
1892 |
163 160-166 |
1.63 |
16:51 |
1:23 |
11:03 |
172 167-177 |
1902 |
162 160-164 |
1.75 |
18:11 |
1:20 |
10:42 |
165 163-172 |
1765 |
160 112-166 |
1.88 |
19:35 |
1:24 |
11:11 |
168 161-173 |
1878 |
161 108-166 |
2.00 |
20:54 |
1:19 |
10:32 |
166 162-170 |
1748 |
163 162-164 |
2.13 |
22:06 |
1:12 |
9:39 |
165 162-168 |
1592 |
163 162-166 |
2.25 |
23:26 |
1:20 |
10:43 |
170 165-175 |
1823 |
163 160-166 |
2.38 |
24:55 |
1:29 |
11:49 |
170 161-178 |
2010 |
162 160-164 |
2.50 |
26:16 |
1:21 |
10:48 |
170 160-180 |
1837 |
162 160-164 |
2.63 |
27:27 |
1:11 |
9:25 |
170 163-178 |
1602 |
161 156-162 |
2.75 |
28:38 |
1:11 |
9:29 |
158 142-167 |
1498 |
161 160-166 |
2.88 |
29:51 |
1:13 |
9:42 |
151 138-162 |
1465 |
162 160-164 |
3.00 |
31:07 |
1:16 |
10:08 |
154 147-165 |
1560 |
162 156-164 |
3.13 |
32:21 |
1:14 |
9:51 |
160 151-168 |
1577 |
161 160-162 |
3.25 |
33:41 |
1:20 +7
|
10:40 |
158 149-163 |
1686 |
161 136-164 |
3.38 |
34:53 |
1:12 |
9:36 |
164 161-167 |
1575 |
162 160-162 |
3.50 |
36:11 |
1:18 +5
|
10:26 |
167 163-170 |
1743 |
162 158-164 |
3.63 |
37:29 |
1:18 |
10:25 |
158 153-163 |
1646 |
160 156-166 |
3.75 |
38:41 |
1:12 |
9:34 |
162 159-164 |
1549 |
162 160-164 |
3.88 |
39:53 |
1:13 |
9:41 |
169 162-179 |
1636 |
162 160-164 |
4.00 |
41:07 |
1:14 |
9:50 |
175 169-179 |
1720 |
163 160-164 |
4.13 |
42:24 |
1:17 |
10:18 |
166 162-168 |
1710 |
162 160-166 |
4.25 |
43:41 |
1:17 |
10:14 |
160 154-165 |
1638 |
161 158-164 |
4.38 |
45:05 |
1:24 |
11:08 |
160 151-165 |
1781 |
162 158-166 |
4.50 |
46:26 |
1:21 |
10:48 |
162 156-168 |
1751 |
157 146-162 |
4.59 |
48:21 |
1:55 |
21:17 |
154 141-161 |
3276 |
153 88-162 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
162 |
4.6 |
47:17 |
10:19 |
Walk |
0.7 |
116 |
0 |
20 |
50:47 |
Still |
1.5 |
- |
- |
43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:25 |
34.29% |
More |
800m |
4:45 |
9:33 |
39.41% |
More |
1km |
6:02 |
9:42 |
40.52% |
More |
Mile |
9:48 |
9:48 |
42.48% |
More |
5k |
31:58 |
10:17 |
44.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:34 |
9:34 |
43.51 |
5km |
31:50 |
10:15 |
44.48 |
5M |
52:42 |
10:32 |
43.69 |
10km |
1:06:21 |
10:41 |
43.31 |
10M |
1:49:53 |
10:59 |
43.20 |
Half |
2:26:18 |
11:10 |
42.59 |
20M |
3:49:06 |
11:27 |
43.09 |
Mara |
5:05:01 |
11:39 |
43.16 |
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