Fri 15th Jan 2021 at 4:00pm by mdsparky
Run > Warm Down
- v cold
-
Time
44:20
-
Miles
4.33
-
Min/mi
10:14
-
Pacing
86%
-
WAVA
43.85
-
Stride(cm)
94
-
Cals
636
-
Cadence
168
-
BPM
174
-
%MHR
103.6
-
B/mi
1782
-
Asc(m)
44
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:58(10:58/m) 172/184bpm 154cal 5.47/6.41mph
2) 1m - 9:51(9:51/m) 180/191bpm 149cal 6.09/6.8mph
3) 1m - 10:01(10:01/m) 177/186bpm 148cal 5.99/6.62mph
4) 1m - 9:19(9:19/m) 174/185bpm 135cal 6.44/6.82mph
5) 0.33m - 4:11(12:36/m) 164/176bpm 50cal 4.76/6.41mph
10:58 9:51 10:01 9:19 4:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:30 |
1:30 |
12:01 |
157 124-178 |
1887 |
170 162-174 |
0/8 |
0.25 |
3:07 |
1:37 |
12:57 |
169 166-171 |
2188 |
160 154-168 |
0/19 |
0.38 |
4:34 |
1:27 |
11:36 |
171 167-177 |
1983 |
161 156-164 |
0/24 |
0.50 |
5:49 |
1:15 |
10:02 |
175 172-177 |
1755 |
163 160-166 |
0/16 |
0.63 |
7:20 |
1:31 |
12:06 |
173 166-177 |
2093 |
162 128-170 |
0/14 |
0.75 |
8:34 |
1:14 |
9:50 |
180 177-183 |
1771 |
171 168-174 |
0/11 |
0.88 |
9:45 |
1:12 |
9:32 |
179 176-183 |
1707 |
172 170-172 |
0/8 |
1.00 |
10:58 |
1:13 |
9:40 |
179 177-181 |
1731 |
172 172-172 |
1/6 |
1.13 |
12:17 |
1:19 |
10:29 |
178 172-182 |
1865 |
171 168-176 |
4/3 |
1.25 |
13:38 |
1:22 |
10:53 |
177 171-183 |
1927 |
168 142-172 |
2/1 |
1.38 |
14:48 |
1:10 |
9:20 |
175 172-179 |
1632 |
171 168-172 |
1/7 |
1.50 |
16:05 |
1:16 |
10:11 |
180 177-182 |
1832 |
171 168-172 |
0/6 |
1.63 |
17:14 |
1:10 |
9:18 |
186 183-191 |
1729 |
171 166-174 |
0/8 |
1.75 |
18:29 |
1:15 |
9:56 |
179 176-182 |
1779 |
173 172-176 |
2/3 |
1.88 |
19:37 |
1:08 |
9:02 |
182 180-183 |
1644 |
171 170-172 |
0/7 |
2.00 |
20:49 |
1:13 |
9:42 |
180 177-183 |
1747 |
172 168-174 |
3/3 |
2.13 |
22:01 |
1:12 |
9:33 |
181 175-185 |
1729 |
171 168-172 |
1/5 |
2.25 |
23:16 |
1:15 |
10:01 |
179 175-181 |
1794 |
170 164-172 |
2/2 |
2.38 |
24:30 |
1:14 |
9:52 |
182 178-184 |
1796 |
171 170-172 |
3/4 |
2.50 |
25:41 |
1:11 |
9:26 |
182 178-184 |
1716 |
172 170-172 |
0/3 |
2.63 |
26:55 |
1:14 |
9:51 |
176 174-180 |
1733 |
172 172-174 |
3/5 |
2.75 |
28:21 |
1:26 |
11:27 |
173 171-179 |
1980 |
160 124-174 |
1/2 |
2.88 |
29:38 |
1:18 |
10:21 |
170 160-182 |
1761 |
163 124-172 |
0/9 |
3.00 |
30:50 |
1:12 |
9:33 |
178 173-183 |
1700 |
171 164-174 |
2/7 |
3.13 |
31:56 |
1:06 |
8:48 |
179 174-185 |
1574 |
172 172-174 |
0/4 |
3.25 |
33:05 |
1:10 |
9:16 |
178 176-180 |
1651 |
173 172-174 |
0/4 |
3.38 |
34:14 |
1:09 |
9:11 |
172 165-175 |
1578 |
173 172-174 |
0/2 |
3.50 |
35:24 |
1:10 |
9:19 |
172 169-175 |
1602 |
172 170-174 |
1/3 |
3.63 |
36:37 |
1:12 |
9:40 |
172 169-174 |
1662 |
172 170-174 |
2/2 |
3.75 |
37:48 |
1:11 |
9:29 |
173 171-174 |
1639 |
172 172-174 |
1/3 |
3.88 |
38:58 |
1:11 |
9:26 |
173 172-175 |
1631 |
172 172-174 |
0/1 |
4.00 |
40:09 |
1:10 |
9:23 |
174 170-176 |
1633 |
172 170-174 |
1/1 |
4.13 |
41:21 |
1:13 |
9:42 |
173 169-176 |
1678 |
172 170-174 |
3/0 |
4.25 |
42:42 |
1:20 |
10:43 |
173 170-174 |
1854 |
166 108-174 |
5/1 |
4.33 |
44:20 |
1:38 |
20:02 |
151 137-168 |
3025 |
114 108-120 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:57 |
35.31% |
More |
800m |
4:32 |
9:07 |
40.19% |
More |
1km |
5:42 |
9:11 |
41.71% |
More |
Mile |
9:18 |
9:18 |
43.76% |
More |
5k |
30:08 |
9:42 |
45.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:00 |
9:00 |
45.22 |
5km |
30:54 |
9:57 |
44.78 |
5M |
51:51 |
10:22 |
43.37 |
10km |
1:05:41 |
10:34 |
42.71 |
10M |
1:50:14 |
11:01 |
42.02 |
Half |
2:27:53 |
11:17 |
41.09 |
20M |
3:54:21 |
11:43 |
41.09 |
Mara |
5:14:24 |
12:00 |
40.84 |
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