Wed 13th Jan 2021 at 3:00pm by mole-thing
Run > Coaching
-
Time
57:22
-
Miles
4.05
-
Min/mi
14:10
-
Pacing
82%
-
WAVA
36.42
-
Stride(cm)
74
-
Cals
447
-
Cadence
154
-
BPM
141
-
%MHR
75.3
-
B/mi
1994
-
Asc(m)
99
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 14:10(14:10/m) 134/155bpm 107cal 4.23/6.68mph
2) 1m - 14:55(14:55/m) 139/155bpm 112cal 4.02/6.49mph
3) 1m - 15:15(15:15/m) 146/154bpm 121cal 3.93/6.26mph
4) 1m - 12:24(12:24/m) 148/164bpm 102cal 4.84/6.18mph
5) 0.05m - 38(12:55/m) 154/158bpm 5cal 4.65/5.85mph
14:10 14:55 15:15 12:24 38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:07 |
2:07 |
16:54 |
125 90-145 |
2113 |
154 118-162 |
1/2 |
0.25 |
4:00 |
1:53 |
15:05 |
139 132-145 |
2098 |
155 118-164 |
5/1 |
0.38 |
6:00 |
2:00 +15
|
16:01 |
133 126-139 |
2129 |
164 160-168 |
5/3 |
0.50 |
8:08 |
2:08 +18
|
17:02 |
131 126-136 |
2232 |
151 112-168 |
4/3 |
0.63 |
9:48 |
1:40 +6
|
13:20 |
134 123-143 |
1786 |
155 112-168 |
0/6 |
0.75 |
11:15 |
1:27 |
11:35 |
148 141-154 |
1714 |
162 112-168 |
1/2 |
0.88 |
13:10 |
1:55 |
15:22 |
135 124-149 |
2076 |
146 112-170 |
0/5 |
1.00 |
14:53 |
1:43 |
13:44 |
128 116-135 |
1758 |
157 118-166 |
4/5 |
1.13 |
16:30 |
1:37 |
12:57 |
124 116-131 |
1605 |
158 106-168 |
1/7 |
1.25 |
18:28 |
1:58 |
15:44 |
135 126-143 |
2124 |
159 114-168 |
2/5 |
1.38 |
20:13 |
1:45 |
14:02 |
144 138-153 |
2020 |
155 116-166 |
1/5 |
1.50 |
21:57 |
1:44 |
13:50 |
149 144-153 |
2061 |
157 80-168 |
1/5 |
1.63 |
24:01 |
2:04 |
16:36 |
141 124-151 |
2340 |
153 82-168 |
1/5 |
1.75 |
25:58 |
1:56 |
15:31 |
135 126-145 |
2095 |
155 100-166 |
2/1 |
1.88 |
27:39 |
1:41 |
13:30 |
142 133-148 |
1916 |
148 104-176 |
4/1 |
2.00 |
29:48 |
2:09 |
17:09 |
140 135-147 |
2401 |
142 80-164 |
5/0 |
2.13 |
32:16 |
2:28 |
19:45 |
145 136-151 |
2863 |
142 102-166 |
5/1 |
2.25 |
34:11 |
1:56 |
15:26 |
144 138-150 |
2222 |
150 104-164 |
5/0 |
2.38 |
36:13 |
2:02 |
16:12 |
147 142-152 |
2382 |
153 100-160 |
4/1 |
2.50 |
38:19 |
2:06 |
16:50 |
143 138-153 |
2408 |
153 114-164 |
5/1 |
2.63 |
40:12 |
1:53 |
15:05 |
150 144-153 |
2263 |
158 112-168 |
4/2 |
2.75 |
41:47 |
1:34 |
12:33 |
144 142-147 |
1808 |
162 154-166 |
3/2 |
2.88 |
43:31 |
1:44 |
13:56 |
149 144-151 |
2075 |
159 112-166 |
1/2 |
3.00 |
45:03 |
1:32 |
12:16 |
145 140-151 |
1778 |
156 118-166 |
4/2 |
3.13 |
46:33 |
1:30 |
12:01 |
150 145-154 |
1802 |
163 154-166 |
3/2 |
3.25 |
48:03 |
1:30 |
11:56 |
152 148-155 |
1815 |
161 158-164 |
3/2 |
3.38 |
49:33 |
1:30 |
12:03 |
149 147-152 |
1795 |
161 158-164 |
2/4 |
3.50 |
51:20 |
1:47 |
14:12 |
145 132-154 |
2060 |
147 82-168 |
3/3 |
3.63 |
52:43 |
1:24 |
11:08 |
144 133-154 |
1603 |
167 162-170 |
4/3 |
3.75 |
54:28 |
1:45 |
13:59 |
156 142-164 |
2181 |
152 112-164 |
3/3 |
3.88 |
56:04 |
1:36 |
12:48 |
142 136-146 |
1819 |
158 114-164 |
1/4 |
4.00 |
57:27 |
1:23 |
11:02 |
149 138-159 |
1644 |
166 160-168 |
3/2 |
4.05 |
58:05 |
38 |
13:03 |
152 147-158 |
1985 |
158 120-166 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.4 |
160 |
3.7 |
50:08 |
13:35 |
Walk |
12.7 |
110 |
0.3 |
7:24 |
22:20 |
Still |
0.3 |
- |
- |
12 |
- |
Pause |
0.6 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:45 |
11:03 |
32.11% |
More |
800m |
5:54 |
11:52 |
35.65% |
More |
1km |
7:32 |
12:08 |
36.39% |
More |
Mile |
12:21 |
12:21 |
37.73% |
More |
5k |
43:51 |
14:07 |
36.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:01 |
13:01 |
35.78 |
5km |
43:19 |
13:57 |
36.64 |
5M |
1:11:43 |
14:21 |
36.17 |
10km |
1:30:18 |
14:32 |
35.93 |
10M |
2:29:32 |
14:57 |
35.94 |
Half |
3:19:06 |
15:12 |
35.48 |
20M |
5:11:47 |
15:35 |
35.90 |
Mara |
6:55:06 |
15:51 |
35.96 |
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