Sat 9th Jan 2021 at 3:00pm by mole-thing
Run > Coaching
-
Time
45:49
-
Miles
3.34
-
Min/mi
13:43
-
Pacing
85%
-
WAVA
37.39
-
Stride(cm)
75
-
Cals
335
-
Cadence
157
-
BPM
134
-
%MHR
71.4
-
B/mi
1831
-
Asc(m)
101
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 14:04(14:04/m) 130/145bpm 101cal 4.27/6.49mph
2) 1m - 13:30(13:30/m) 137/153bpm 103cal 4.44/6.39mph
3) 1m - 13:26(13:26/m) 137/152bpm 97cal 4.46/6.57mph
4) 0.34m - 4:49(14:16/m) 137/144bpm 34cal 4.21/6.05mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:48 |
1:48 |
14:22 |
110 69-130 |
1580 |
156 82-166 |
1/4 |
0.25 |
3:16 |
1:28 |
11:45 |
130 128-132 |
1528 |
164 160-172 |
1/6 |
0.38 |
5:05 |
1:49 |
14:35 |
129 122-134 |
1881 |
156 116-170 |
2/3 |
0.50 |
6:54 |
1:49 |
14:30 |
127 121-132 |
1841 |
163 120-172 |
4/7 |
0.63 |
8:29 |
1:35 |
12:39 |
128 115-141 |
1619 |
163 120-172 |
6/2 |
0.75 |
10:28 |
1:59 |
15:54 |
134 128-138 |
2130 |
156 82-168 |
6/2 |
0.88 |
12:04 |
1:36 |
12:45 |
141 136-145 |
1797 |
167 156-172 |
6/1 |
1.00 |
14:02 |
1:59 |
15:51 |
137 129-145 |
2172 |
161 114-172 |
4/1 |
1.13 |
15:55 |
1:53 |
15:01 |
124 111-141 |
1861 |
149 114-170 |
1/9 |
1.25 |
17:36 |
1:41 |
13:27 |
135 129-141 |
1815 |
164 116-170 |
3/4 |
1.38 |
19:24 |
1:48 |
14:25 |
133 126-138 |
1917 |
145 84-168 |
5/5 |
1.50 |
20:56 |
1:32 |
12:13 |
129 123-135 |
1576 |
150 82-170 |
3/6 |
1.63 |
22:40 |
1:44 |
13:53 |
139 128-148 |
1930 |
161 154-166 |
10/1 |
1.75 |
24:14 |
1:34 |
12:34 |
146 138-153 |
1835 |
161 114-170 |
5/0 |
1.88 |
25:49 |
1:35 |
12:38 |
146 141-150 |
1845 |
163 110-170 |
2/1 |
2.00 |
27:33 |
1:44 |
13:51 |
147 143-150 |
2035 |
160 144-164 |
8/1 |
2.13 |
29:16 |
1:44 |
13:51 |
146 141-150 |
2021 |
156 110-166 |
6/1 |
2.25 |
31:31 |
2:14 |
17:56 |
133 123-146 |
2385 |
140 82-168 |
2/5 |
2.38 |
32:56 |
1:25 |
11:20 |
129 125-133 |
1462 |
157 82-168 |
1/8 |
2.50 |
34:46 |
1:50 |
14:39 |
132 127-140 |
1933 |
155 120-170 |
2/4 |
2.63 |
36:14 |
1:28 |
11:46 |
139 130-150 |
1634 |
161 136-170 |
4/1 |
2.75 |
37:41 |
1:27 |
11:38 |
148 142-151 |
1721 |
163 158-166 |
1/2 |
2.88 |
39:13 |
1:32 |
12:18 |
140 135-143 |
1723 |
152 80-168 |
2/5 |
3.00 |
40:59 |
1:45 |
14:02 |
133 126-139 |
1867 |
149 108-170 |
1/6 |
3.13 |
42:42 |
1:43 |
13:45 |
135 129-142 |
1855 |
152 84-168 |
1/3 |
3.25 |
44:44 |
2:02 |
16:13 |
139 135-144 |
2255 |
155 82-166 |
7/1 |
3.34 |
45:49 |
1:05 |
12:24 |
136 129-144 |
1686 |
163 156-168 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.5 |
163 |
3 |
39:37 |
13:01 |
Walk |
13.2 |
110 |
0.3 |
6:04 |
20:30 |
Still |
0.3 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:51 |
11:28 |
30.92% |
More |
800m |
6:00 |
12:05 |
35.05% |
More |
1km |
7:32 |
12:08 |
36.36% |
More |
Mile |
12:57 |
12:57 |
35.97% |
More |
5k |
42:13 |
13:35 |
37.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:46 |
12:46 |
36.48 |
5km |
42:26 |
13:39 |
37.40 |
5M |
1:10:16 |
14:03 |
36.92 |
10km |
1:28:28 |
14:14 |
36.68 |
10M |
2:26:30 |
14:39 |
36.68 |
Half |
3:15:03 |
14:53 |
36.22 |
20M |
5:05:27 |
15:16 |
36.65 |
Mara |
6:46:41 |
15:31 |
36.70 |
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