Mon 4th Jan 2021 at 4:00pm by Ali
Run > General
-
Time
39:44
-
Miles
5.43
-
Min/mi
7:19
-
Pacing
46.2%
-
WAVA
57.72
-
Stride(cm)
130
-
Cals
489
-
Cadence
170
-
BPM
140
-
%MHR
81.8
-
B/mi
1024
-
Surface
Road
Notes & Comments
Split Summary
===
1) 5.01km - 22:35(4:30/km) 143/158bpm 310cal
2) 0.15km - 30(3:15/km) 105/119bpm 1cal
3) 0.21km - 1:32(7:20/km) 125/135bpm 11cal
4) 0.16km - 30(3:01/km) 130/134bpm 4cal
5) 0.22km - 1:31(6:50/km) 126/140bpm 11cal
6) 0.17km - 29(2:54/km) 126/128bpm 3cal
7) 0.22km - 1:29(6:39/km) 130/137bpm 12cal
8) 0.16km - 29(3:04/km) 134/143bpm 4cal
9) 2.42km - 10:39(4:24/km) 144/167bpm 133cal
22:35 30 1:32 30 1:31 29 1:29 29 10:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:57 |
1:57 |
7:48 |
123 86-144 |
959 |
170 120-178 |
0.50 |
3:53 |
1:56 |
7:44 |
140 134-144 |
1084 |
172 168-176 |
0.75 |
5:49 |
1:56 |
7:43 |
148 135-158 |
1143 |
172 170-174 |
1.00 |
7:33 |
1:44 |
6:57 |
149 145-157 |
1035 |
171 170-174 |
1.25 |
9:17 |
1:44 |
6:56 |
146 142-148 |
1012 |
170 168-172 |
1.50 |
11:06 |
1:49 |
7:15 |
146 140-151 |
1058 |
170 168-172 |
1.75 |
12:52 |
1:46 |
7:04 |
142 139-145 |
1004 |
170 168-174 |
2.00 |
14:39 |
1:47 |
7:09 |
146 142-148 |
1044 |
171 168-174 |
2.25 |
16:19 |
1:40 |
6:40 |
149 144-154 |
994 |
170 168-172 |
2.50 |
18:01 |
1:42 |
6:46 |
144 142-147 |
975 |
170 166-174 |
2.75 |
19:50 |
1:50 |
7:19 |
145 138-153 |
1061 |
172 170-176 |
3.00 |
21:38 |
1:47 |
7:10 |
143 141-146 |
1025 |
170 168-174 |
3.25 |
26:07 |
4:29 +2:30
|
17:57 |
124 98-148 |
2225 |
168 104-196 |
3.50 |
28:18 |
2:11 |
8:45 |
130 118-140 |
1138 |
162 108-226 |
3.75 |
30:17 |
1:59 |
7:56 |
125 116-132 |
991 |
166 108-194 |
4.00 |
33:09 |
2:52 +57
|
11:28 |
133 123-145 |
1526 |
170 110-232 |
4.25 |
34:59 |
1:50 |
7:19 |
134 118-148 |
980 |
170 168-172 |
4.50 |
36:46 |
1:47 +1
|
7:09 |
143 135-150 |
1023 |
170 164-174 |
4.75 |
38:27 |
1:41 |
6:45 |
151 140-162 |
1019 |
171 170-174 |
5.00 |
40:03 |
1:35 |
6:21 |
155 149-167 |
985 |
170 168-174 |
5.25 |
41:56 |
1:53 |
7:32 |
143 139-148 |
1078 |
170 168-172 |
5.43 |
43:13 |
1:17 |
7:19 |
146 141-153 |
1069 |
170 168-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.4 |
171 |
5.4 |
38:23 |
7:38 |
Walk |
5.1 |
114 |
0.1 |
2:19 |
33:11 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
5.5 |
- |
- |
2:30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:20 |
45.68% |
More |
800m |
3:15 |
6:32 |
51.88% |
More |
1km |
4:05 |
6:34 |
53.98% |
More |
Mile |
6:51 |
6:51 |
55.23% |
More |
5k |
22:28 |
7:14 |
57.20% |
More |
5 miles |
39:51 |
7:58 |
52.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
57.18 |
5km |
21:59 |
7:05 |
58.45 |
5M |
36:24 |
7:17 |
57.88 |
10km |
45:50 |
7:23 |
57.60 |
10M |
1:15:54 |
7:35 |
57.64 |
Half |
1:41:04 |
7:43 |
56.92 |
20M |
2:38:15 |
7:55 |
57.61 |
Mara |
3:30:42 |
8:03 |
57.69 |
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