Thu 14th Jan 2021 at 6:00am by SpottyDog
Run > Steady-State
-
Time
33:25
-
Miles
3.11
-
Min/mi
10:45
-
Pacing
73%
-
WAVA
45.39
-
Stride(cm)
96
-
Cals
325
-
Cadence
157
-
BPM
151
-
%MHR
81.4
-
B/mi
1627
-
Asc(m)
85
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:12(7:12/km) 148/161bpm 325cal
2) 1km - 6:20(6:20/km) 151/157bpm
3) 1km - 7:32(7:32/km) 151/159bpm
4) 1km - 5:55(5:55/km) 153/158bpm
5) 1km - 6:22(6:22/km) 154/160bpm
6) 0.01km - 4(6:44/km) 157/158bpm
7:12 6:20 7:32 5:55 6:22 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:46 |
1:46 |
14:12 |
136 95-156 |
1930 |
156 74-164 |
4/3 |
0.25 |
3:21 |
1:35 |
12:38 |
158 155-161 |
1996 |
158 144-162 |
3/3 |
0.38 |
4:13 |
52 |
6:57 |
150 143-156 |
1042 |
159 158-162 |
13/1 |
0.50 |
5:54 |
1:41 |
13:28 |
146 143-153 |
1967 |
160 156-180 |
0/8 |
0.63 |
7:18 |
1:23 |
11:07 |
155 147-157 |
1723 |
160 154-202 |
1/9 |
0.75 |
8:23 |
1:05 |
8:44 |
153 149-156 |
1335 |
159 154-166 |
10/1 |
0.88 |
9:17 |
53 |
7:08 |
154 148-157 |
1098 |
159 154-162 |
2/5 |
1.00 |
10:49 |
1:32 |
12:17 |
150 146-155 |
1841 |
149 104-160 |
7/1 |
1.13 |
12:26 |
1:37 |
12:56 |
151 147-156 |
1953 |
158 148-184 |
2/9 |
1.25 |
13:35 |
1:09 |
9:14 |
146 141-150 |
1348 |
158 154-162 |
1/2 |
1.38 |
14:50 |
1:15 |
9:57 |
151 148-154 |
1502 |
158 154-162 |
4/2 |
1.50 |
16:32 |
1:43 |
13:42 |
150 145-158 |
2055 |
156 150-162 |
5/2 |
1.63 |
17:58 |
1:26 |
11:27 |
152 149-154 |
1741 |
156 154-160 |
3/2 |
1.75 |
19:12 |
1:14 |
9:54 |
153 149-159 |
1515 |
158 154-160 |
2/2 |
1.88 |
21:10 |
1:57 |
15:38 |
151 144-155 |
2361 |
152 140-160 |
1/1 |
2.00 |
22:10 |
1:00 |
8:02 |
150 144-155 |
1206 |
158 154-162 |
3/1 |
2.13 |
23:25 |
1:15 |
9:59 |
154 151-156 |
1537 |
158 154-162 |
0/3 |
2.25 |
24:41 |
1:16 |
10:10 |
154 151-157 |
1567 |
158 154-162 |
4/1 |
2.38 |
25:55 |
1:14 |
9:49 |
155 148-158 |
1522 |
159 154-166 |
1/4 |
2.50 |
27:07 |
1:12 |
9:37 |
153 148-158 |
1470 |
158 154-162 |
4/4 |
2.63 |
28:44 |
1:37 |
12:59 |
154 149-159 |
2001 |
152 124-166 |
1/2 |
2.75 |
29:55 |
1:11 |
9:26 |
154 149-158 |
1453 |
156 150-166 |
3/4 |
2.88 |
31:12 |
1:17 |
10:13 |
150 146-156 |
1533 |
157 154-162 |
3/3 |
3.00 |
32:13 |
1:01 |
8:08 |
157 155-158 |
1278 |
157 154-162 |
3/1 |
3.11 |
33:24 |
1:11 |
10:35 |
158 156-160 |
1673 |
156 152-160 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.4 |
157 |
3.1 |
32:31 |
10:37 |
Walk |
2.5 |
126 |
0.1 |
51 |
16:29 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:53 |
44.64% |
More |
800m |
4:42 |
9:27 |
41.34% |
More |
1km |
5:53 |
9:28 |
43.09% |
More |
Mile |
10:11 |
10:11 |
42.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:02 |
10:02 |
43.18 |
5km |
33:23 |
10:45 |
45.34 |
5M |
55:17 |
11:03 |
44.63 |
10km |
1:09:36 |
11:12 |
44.37 |
10M |
1:55:15 |
11:32 |
44.02 |
Half |
2:33:27 |
11:43 |
43.12 |
20M |
4:00:17 |
12:01 |
43.20 |
Mara |
5:19:55 |
12:13 |
42.90 |
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