Fri 8th Jan 2021 at 7:00pm by Paul N
Run > Easy
-
Time
46:29
-
Miles
5.17
-
Min/mi
8:59
-
Pacing
95%
-
WAVA
48.53
-
Stride(cm)
95
-
Cals
301
-
Cadence
188
-
BPM
138
-
%MHR
71.7
-
B/mi
1237
-
Asc(m)
97
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:25(9:25/m) 135/147bpm 61cal 6.37/6.78mph
2) 1m - 8:56(8:56/m) 140/155bpm 58cal 6.71/7.01mph
3) 1m - 8:46(8:46/m) 134/147bpm 57cal 6.85/7.14mph
4) 1m - 8:56(8:56/m) 141/149bpm 58cal 6.72/7.01mph
5) 1m - 8:50(8:50/m) 143/147bpm 57cal 6.8/7.35mph
6) 0.17m - 1:36(9:26/m) 141/145bpm 10cal 6.36/7.14mph
9:25 8:56 8:46 8:56 8:50 1:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:31 |
2:31 |
10:03 |
115 69-138 |
1155 |
178 162-186 |
5/3 |
0.50 |
4:54 |
2:23 |
9:33 |
131 126-136 |
1250 |
184 182-190 |
4/4 |
0.75 |
7:09 |
2:15 |
9:01 |
143 137-146 |
1290 |
185 180-190 |
6/2 |
1.00 |
9:26 |
2:17 |
9:07 |
144 140-147 |
1313 |
186 182-190 |
10/2 |
1.25 |
11:36 |
2:10 |
8:41 |
133 129-138 |
1156 |
190 188-192 |
1/7 |
1.50 |
13:47 |
2:10 |
8:42 |
137 134-141 |
1191 |
190 188-192 |
4/5 |
1.75 |
16:10 |
2:23 |
9:32 |
146 136-155 |
1392 |
188 184-192 |
21/0 |
2.00 |
18:22 |
2:13 |
8:51 |
141 127-155 |
1247 |
188 184-194 |
2/9 |
2.25 |
20:32 |
2:10 |
8:40 |
127 123-130 |
1100 |
188 184-192 |
0/12 |
2.50 |
22:47 |
2:15 |
8:58 |
132 125-136 |
1184 |
188 174-194 |
1/7 |
2.75 |
24:57 |
2:11 |
8:42 |
136 132-147 |
1184 |
189 182-192 |
5/4 |
3.00 |
27:08 |
2:11 |
8:43 |
142 138-145 |
1237 |
190 188-194 |
1/4 |
3.25 |
29:22 |
2:14 |
8:55 |
141 139-144 |
1257 |
189 186-194 |
2/4 |
3.50 |
31:34 |
2:13 |
8:51 |
147 143-149 |
1300 |
190 184-196 |
4/2 |
3.75 |
33:49 |
2:14 |
8:57 |
140 137-143 |
1253 |
188 186-190 |
4/8 |
4.00 |
36:04 |
2:15 |
9:02 |
137 135-141 |
1237 |
188 186-190 |
1/6 |
4.25 |
38:16 |
2:11 |
8:45 |
141 137-147 |
1234 |
190 186-192 |
4/4 |
4.50 |
40:32 |
2:16 |
9:04 |
145 143-146 |
1315 |
190 184-196 |
5/2 |
4.75 |
42:44 |
2:12 |
8:49 |
144 142-146 |
1269 |
191 188-194 |
4/2 |
5.00 |
44:54 |
2:10 |
8:41 |
143 141-145 |
1241 |
191 182-194 |
4/4 |
5.17 |
46:31 |
1:37 |
9:31 |
141 136-144 |
1342 |
187 176-192 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
187 |
5.2 |
46:31 |
9:00 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:33 |
35.97% |
More |
800m |
4:18 |
8:39 |
40.86% |
More |
1km |
5:23 |
8:39 |
42.71% |
More |
Mile |
8:45 |
8:45 |
45.21% |
More |
5k |
27:28 |
8:50 |
48.91% |
More |
5 miles |
44:41 |
8:56 |
48.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
50.78 |
5km |
26:43 |
8:36 |
50.28 |
5M |
44:49 |
8:58 |
48.65 |
10km |
56:46 |
9:08 |
47.92 |
10M |
1:35:14 |
9:31 |
47.16 |
Half |
2:07:44 |
9:45 |
46.14 |
20M |
3:22:22 |
10:07 |
46.15 |
Mara |
4:31:25 |
10:22 |
45.88 |
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