Sun 10th Jan 2021 at 8:00am by Sampson
Run > General
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Time
40:00
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Miles 4.66
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Min/mi 8:35
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Pacing
92%
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WAVA
49.20
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Stride(cm)
118
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Cals
514
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Cadence
159
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BPM
159
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%MHR
78
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B/mi 1366
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Asc(m)
134
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Hillscore
7
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.61km - 8:17(5:09/km) 144/159bpm 96cal 11.66/13.07kmph
2) 1.61km - 8:46(5:27/km) 162/179bpm 115cal 11.01/12.09kmph
3) 1.61km - 8:49(5:29/km) 164/176bpm 117cal 10.95/12.39kmph
4) 1.61km - 8:58(5:34/km) 162/170bpm 117cal 10.77/12.09kmph
5) 1.06km - 5:09(4:50/km) 166/175bpm 69cal 12.4/13.1kmph
===
1) 1.61km - 8:17(5:09/km) 144/159bpm 96cal 11.66/13.07kmph
2) 1.61km - 8:46(5:27/km) 162/179bpm 115cal 11.01/12.09kmph
3) 1.61km - 8:49(5:29/km) 164/176bpm 117cal 10.95/12.39kmph
4) 1.61km - 8:58(5:34/km) 162/170bpm 117cal 10.77/12.09kmph
5) 1.06km - 5:09(4:50/km) 166/175bpm 69cal 12.4/13.1kmph
8:17 8:46 8:49 8:58 5:09
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 56 | 56 | 7:32 | 124 105-137 | 934 | 163 156-170 | 3/2 |
0.25 | 1:55 | 59 | 7:49 | 143 140-146 | 1117 | 163 160-164 | 4/2 |
0.38 | 2:56 | 1:01 | 8:05 | 143 141-145 | 1156 | 162 160-164 | 0/5 |
0.50 | 3:56 | 1:00 | 8:03 | 150 141-159 | 1206 | 164 160-166 | 3/2 |
0.63 | 4:57 | 1:01 | 8:05 | 148 145-151 | 1195 | 160 156-164 | 1/5 |
0.75 | 6:05 | 1:08 | 9:05 | 150 148-153 | 1361 | 163 158-166 | 9/0 |
0.88 | 7:12 | 1:07 | 9:00 | 150 145-155 | 1349 | 158 154-162 | 4/1 |
1.00 | 8:17 | 1:05 | 8:37 | 147 142-149 | 1265 | 157 154-162 | 2/2 |
1.13 | 9:26 | 1:09 | 9:15 | 150 144-155 | 1389 | 156 150-162 | 2/3 |
1.25 | 10:33 | 1:07 | 8:53 | 155 152-158 | 1376 | 158 152-162 | 3/5 |
1.38 | 11:38 | 1:05 | 8:42 | 156 154-159 | 1357 | 158 156-160 | 3/1 |
1.50 | 12:44 | 1:06 | 8:48 | 160 157-167 | 1408 | 160 156-164 | 6/1 |
1.63 | 13:53 | 1:09 | 9:16 | 171 164-178 | 1584 | 159 156-162 | 0/3 |
1.75 | 14:55 | 1:01 | 8:10 | 175 173-177 | 1430 | 161 158-164 | 1/3 |
1.88 | 16:00 | 1:06 | 8:46 | 163 154-173 | 1429 | 160 158-164 | 2/1 |
2.00 | 17:03 | 1:02 | 8:20 | 169 161-174 | 1408 | 163 158-166 | 6/1 |
2.13 | 18:11 | 1:08 | 9:05 | 171 166-175 | 1552 | 162 158-170 | 8/0 |
2.25 | 19:11 | 1:00 | 7:58 | 169 164-174 | 1346 | 160 154-168 | 4/6 |
2.38 | 20:23 | 1:12 | 9:38 | 170 165-173 | 1637 | 161 158-164 | 5/1 |
2.50 | 21:31 | 1:08 | 9:06 | 160 159-165 | 1457 | 159 156-162 | 3/1 |
2.63 | 22:42 | 1:11 | 9:28 | 158 155-159 | 1496 | 162 158-166 | 6/1 |
2.75 | 23:45 | 1:03 | 8:22 | 162 154-166 | 1355 | 161 158-166 | 4/4 |
2.88 | 24:48 | 1:03 | 8:22 | 162 160-165 | 1355 | 162 160-164 | 3/2 |
3.00 | 25:51 | 1:04 | 8:30 | 161 159-162 | 1369 | 161 160-162 | 1/1 |
3.13 | 27:08 | 1:16 | 10:10 | 161 155-165 | 1638 | 155 136-168 | 14/0 |
3.25 | 28:12 | 1:04 | 8:30 | 159 153-163 | 1351 | 161 154-166 | 2/1 |
3.38 | 29:15 | 1:03 | 8:25 | 166 161-169 | 1397 | 159 152-168 | 1/6 |
3.50 | 30:21 | 1:06 | 8:52 | 164 161-169 | 1454 | 163 160-166 | 1/4 |
3.63 | 31:28 | 1:07 | 8:59 | 164 161-167 | 1472 | 156 148-162 | 1/8 |
3.75 | 32:31 | 1:03 | 8:21 | 163 156-168 | 1361 | 159 156-164 | 6/5 |
3.88 | 33:48 | 1:17 | 10:18 | 160 155-169 | 1649 | 160 144-168 | 13/4 |
4.00 | 34:51 | 1:03 | 8:21 | 158 155-162 | 1319 | 153 146-158 | 0/12 |
4.13 | 35:55 | 1:05 | 8:36 | 161 158-164 | 1385 | 153 148-160 | 0/8 |
4.25 | 36:49 | 53 | 7:05 | 161 160-164 | 1139 | 154 150-158 | 0/8 |
4.38 | 37:45 | 56 | 7:31 | 171 162-174 | 1285 | 156 154-160 | 0/10 |
4.50 | 38:43 | 58 | 7:47 | 170 169-173 | 1324 | 159 156-162 | 1/6 |
4.63 | 39:43 | 1:00 | 7:59 | 168 162-171 | 1342 | 161 152-164 | 4/2 |
4.66 | 39:59 | 16 | 7:15 | 162 161-163 | 1175 | 158 156-158 | 0/2 |
Elevation
Asc 134m,
Range 58m, Flat prediction 39:19
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
19 7.3% | 9:28 |
17 2.6% | 9:02 |
17 3.4% | 8:42 |
13 3.2% | 9:11 |
See your biggest climbs |
Cadence
159 (170 max)
Stride Length: 118cm
Run: 92.4%
Walk: 7.6%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:50 | 7:50 | 48.69 |
5km | 26:02 | 8:23 | 49.67 |
5M | 43:06 | 8:37 | 49.07 |
10km | 54:16 | 8:44 | 48.81 |
10M | 1:29:52 | 8:59 | 48.77 |
Half | 1:59:38 | 9:08 | 48.15 |
20M | 3:07:21 | 9:22 | 48.72 |
Mara | 4:09:27 | 9:31 | 48.79 |
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