Fri 8th Jan 2021 at 3:00pm by Nemeth
Run > Steady-State
- snow
-
Time
39:22
-
Miles
4.08
-
Min/mi
9:39
-
Pacing
93%
-
WAVA
44.44
-
Stride(cm)
96
-
Cals
401
-
Cadence
173
-
BPM
194
-
%MHR
113.5
-
B/mi
1873
-
Asc(m)
86
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:13(10:13/m) 155/237bpm 94cal 5.87/6.55mph
2) 1m - 9:32(9:32/m) 242/253bpm 90cal 6.29/6.74mph
3) 1m - 9:12(9:12/m) 209/251bpm 98cal 6.52/6.87mph
4) 1m - 9:35(9:35/m) 174/179bpm 110cal 6.26/6.55mph
5) 0.08m - 49(10:04/m) 176/178bpm 9cal 5.97/6.3mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:18 |
1:18 |
10:25 |
110 86-130 |
1145 |
166 116-172 |
0/7 |
0.25 |
2:39 |
1:20 |
10:43 |
135 130-139 |
1448 |
169 166-172 |
1/3 |
0.38 |
3:55 |
1:17 |
10:13 |
143 140-144 |
1461 |
171 170-172 |
3/2 |
0.50 |
5:06 |
1:11 |
9:27 |
143 143-144 |
1351 |
170 166-172 |
0/7 |
0.63 |
6:31 |
1:25 |
11:18 |
152 144-162 |
1719 |
161 116-174 |
1/5 |
0.75 |
7:44 |
1:13 |
9:46 |
170 159-175 |
1661 |
172 172-174 |
5/0 |
0.88 |
8:56 |
1:12 |
9:33 |
178 166-196 |
1701 |
171 168-172 |
1/4 |
1.00 |
10:13 |
1:17 |
10:15 |
221 199-237 |
2264 |
172 162-180 |
3/2 |
1.13 |
11:24 |
1:12 |
9:34 |
234 231-236 |
2237 |
172 168-178 |
0/4 |
1.25 |
12:46 |
1:22 |
10:58 |
234 227-241 |
2566 |
166 116-174 |
2/3 |
1.38 |
13:55 |
1:09 |
9:10 |
238 230-244 |
2180 |
173 172-178 |
0/5 |
1.50 |
15:04 |
1:09 |
9:10 |
246 243-250 |
2255 |
175 172-178 |
1/2 |
1.63 |
16:15 |
1:11 |
9:27 |
249 248-251 |
2352 |
172 164-174 |
2/1 |
1.75 |
17:25 |
1:10 |
9:22 |
250 242-252 |
2341 |
173 170-178 |
1/3 |
1.88 |
18:32 |
1:07 |
8:54 |
241 239-242 |
2146 |
171 166-176 |
2/8 |
2.00 |
19:45 |
1:14 |
9:48 |
245 241-251 |
2401 |
174 162-178 |
2/2 |
2.13 |
20:54 |
1:09 |
9:13 |
249 247-250 |
2293 |
175 172-178 |
0/4 |
2.25 |
22:00 |
1:06 |
8:46 |
249 247-250 |
2181 |
177 174-178 |
1/2 |
2.38 |
23:08 |
1:08 |
9:02 |
248 247-249 |
2242 |
177 174-178 |
0/3 |
2.50 |
24:20 |
1:12 |
9:33 |
217 171-251 |
2074 |
177 168-178 |
2/1 |
2.63 |
25:29 |
1:09 |
9:14 |
171 170-172 |
1580 |
178 172-180 |
2/0 |
2.75 |
26:38 |
1:09 |
9:14 |
172 171-172 |
1588 |
179 178-180 |
3/0 |
2.88 |
27:45 |
1:07 |
8:56 |
171 170-172 |
1529 |
177 172-180 |
1/1 |
3.00 |
28:57 |
1:12 |
9:39 |
171 170-172 |
1649 |
179 178-180 |
5/0 |
3.13 |
30:09 |
1:11 |
9:31 |
173 172-174 |
1648 |
179 178-182 |
5/1 |
3.25 |
31:18 |
1:09 |
9:10 |
172 172-174 |
1578 |
179 174-182 |
3/1 |
3.38 |
32:29 |
1:11 |
9:29 |
175 173-176 |
1660 |
179 178-182 |
7/0 |
3.50 |
33:44 |
1:15 |
10:02 |
174 172-175 |
1747 |
174 168-178 |
1/3 |
3.63 |
34:57 |
1:13 |
9:47 |
172 171-174 |
1682 |
173 170-178 |
7/1 |
3.75 |
36:11 |
1:14 |
9:50 |
177 175-178 |
1742 |
175 172-178 |
7/0 |
3.88 |
37:22 |
1:11 |
9:29 |
175 174-178 |
1661 |
171 158-174 |
2/3 |
4.00 |
38:32 |
1:10 |
9:18 |
174 173-175 |
1618 |
172 168-174 |
2/1 |
4.08 |
39:22 |
50 |
10:10 |
177 175-178 |
1801 |
171 170-172 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.8 |
173 |
4.1 |
38:54 |
9:34 |
Walk |
1.0 |
116 |
0 |
24 |
27:42 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:44 |
34.69% |
More |
800m |
4:30 |
9:04 |
38.22% |
More |
1km |
5:40 |
9:06 |
39.87% |
More |
Mile |
9:12 |
9:12 |
42.38% |
More |
5k |
29:20 |
9:27 |
45.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
49.74 |
5km |
28:48 |
9:16 |
45.97 |
5M |
49:43 |
9:57 |
43.26 |
10km |
1:03:48 |
10:16 |
42.13 |
10M |
1:50:10 |
11:01 |
40.31 |
Half |
2:30:12 |
11:28 |
38.81 |
20M |
4:04:08 |
12:12 |
37.83 |
Mara |
5:32:51 |
12:42 |
37.00 |
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