Mon 4th Jan 2021 at 3:00pm by Nemeth
Run > Steady-State
-
Time
36:23
-
Miles
4.06
-
Min/mi
8:58
-
Pacing
94%
-
WAVA
47.78
-
Stride(cm)
103
-
Cals
387
-
Cadence
174
-
BPM
158
-
%MHR
92.7
-
B/mi
1420
-
Asc(m)
84
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:13(9:13/m) 126/144bpm 81cal 6.51/6.99mph
2) 1m - 8:33(8:33/m) 164/171bpm 94cal 7.02/7.41mph
3) 1m - 8:39(8:39/m) 172/178bpm 98cal 6.94/7.43mph
4) 1m - 9:26(9:26/m) 176/180bpm 108cal 6.36/6.78mph
5) 0.06m - 34(9:02/m) 177/178bpm 6cal 6.64/6.59mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:13 |
1:13 |
9:48 |
101 81-118 |
989 |
165 162-168 |
0/8 |
0.25 |
2:28 |
1:14 |
9:54 |
124 119-126 |
1228 |
165 164-168 |
1/2 |
0.38 |
3:37 |
1:09 |
9:16 |
121 119-124 |
1121 |
167 164-170 |
3/1 |
0.50 |
4:44 |
1:07 |
8:55 |
120 120-122 |
1069 |
170 168-172 |
0/8 |
0.63 |
5:53 |
1:09 |
9:12 |
125 122-130 |
1150 |
169 160-172 |
2/5 |
0.75 |
6:59 |
1:06 |
8:47 |
134 130-139 |
1178 |
170 164-172 |
5/0 |
0.88 |
8:06 |
1:07 |
8:56 |
140 138-141 |
1251 |
170 164-174 |
1/4 |
1.00 |
9:12 |
1:06 |
8:51 |
141 139-144 |
1249 |
169 158-172 |
3/2 |
1.13 |
10:22 |
1:10 |
9:18 |
156 147-162 |
1450 |
168 144-174 |
0/5 |
1.25 |
11:27 |
1:05 |
8:40 |
162 162-164 |
1405 |
172 166-174 |
3/3 |
1.38 |
12:29 |
1:02 |
8:14 |
164 163-166 |
1351 |
173 172-174 |
0/5 |
1.50 |
13:32 |
1:03 |
8:27 |
165 164-166 |
1394 |
174 172-178 |
2/2 |
1.63 |
14:37 |
1:05 |
8:40 |
167 165-169 |
1447 |
173 170-178 |
1/1 |
1.75 |
15:40 |
1:02 |
8:19 |
170 168-170 |
1414 |
174 168-178 |
1/1 |
1.88 |
16:44 |
1:04 |
8:33 |
164 162-166 |
1402 |
170 166-174 |
2/9 |
2.00 |
17:45 |
1:01 |
8:09 |
166 163-170 |
1354 |
174 170-178 |
2/1 |
2.13 |
18:48 |
1:03 |
8:27 |
171 170-172 |
1445 |
174 170-178 |
0/3 |
2.25 |
19:48 |
1:00 |
7:58 |
172 170-173 |
1370 |
178 178-180 |
0/2 |
2.38 |
20:51 |
1:03 |
8:26 |
171 170-172 |
1442 |
179 178-182 |
0/3 |
2.50 |
21:57 |
1:05 |
8:42 |
170 169-171 |
1480 |
178 170-182 |
2/1 |
2.63 |
23:05 |
1:08 |
9:04 |
171 170-173 |
1550 |
178 166-182 |
3/1 |
2.75 |
24:11 |
1:07 |
8:54 |
174 173-175 |
1549 |
179 178-180 |
3/0 |
2.88 |
25:18 |
1:06 |
8:50 |
174 173-175 |
1536 |
174 168-180 |
1/1 |
3.00 |
26:24 |
1:06 |
8:49 |
176 175-178 |
1553 |
179 172-182 |
6/0 |
3.13 |
27:35 |
1:11 |
9:26 |
177 175-178 |
1670 |
179 178-182 |
5/1 |
3.25 |
28:46 |
1:12 |
9:32 |
175 174-176 |
1669 |
179 174-180 |
3/1 |
3.38 |
29:57 |
1:11 |
9:29 |
176 174-179 |
1668 |
180 178-182 |
7/0 |
3.50 |
31:09 |
1:12 |
9:38 |
176 174-178 |
1695 |
174 164-180 |
1/3 |
3.63 |
32:21 |
1:11 |
9:29 |
174 173-176 |
1651 |
178 174-182 |
7/1 |
3.75 |
33:31 |
1:11 |
9:26 |
178 177-179 |
1678 |
178 172-180 |
7/0 |
3.88 |
34:39 |
1:08 |
9:04 |
176 175-178 |
1596 |
176 172-180 |
2/2 |
4.00 |
35:49 |
1:10 |
9:21 |
176 175-176 |
1644 |
176 172-180 |
3/1 |
4.06 |
36:24 |
35 |
9:19 |
177 176-178 |
1649 |
173 166-178 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.9 |
175 |
3.4 |
30:31 |
8:51 |
Walk |
16.1 |
165 |
0.6 |
5:53 |
9:35 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
37.11% |
More |
800m |
4:06 |
8:15 |
41.98% |
More |
1km |
5:09 |
8:17 |
43.85% |
More |
Mile |
8:20 |
8:20 |
46.77% |
More |
5k |
27:18 |
8:47 |
48.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
53.50 |
5km |
26:46 |
8:37 |
49.46 |
5M |
46:13 |
9:15 |
46.54 |
10km |
59:18 |
9:33 |
45.33 |
10M |
1:42:24 |
10:14 |
43.36 |
Half |
2:19:36 |
10:39 |
41.75 |
20M |
3:46:55 |
11:21 |
40.70 |
Mara |
5:09:22 |
11:48 |
39.81 |
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