Sat 16th Jan 2021 at 7:00am by SpottyDog
Run > Steady-State
-
Time
45:34
-
Miles
4.37
-
Min/mi
10:26
-
Pacing
2%
-
WAVA
47.11
-
Stride(cm)
99
-
Cals
497
-
Cadence
156
-
BPM
153
-
%MHR
82.3
-
B/mi
1595
-
Asc(m)
86
-
Surface
Road
Notes & Comments
Split Summary
===
1) 7.02km - 45:24(6:28/km) 153/159bpm 497cal
2) 0km - 2(15:52/km) 147/147bpm
3) 0.01km - 8(17:06/km) 140/146bpm
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:15 |
1:15 |
10:02 |
135 111-155 |
1355 |
151 44-162 |
1/1 |
0.25 |
2:31 |
1:16 |
10:07 |
152 147-155 |
1537 |
156 154-162 |
3/2 |
0.38 |
3:49 |
1:18 |
10:20 |
156 154-157 |
1612 |
157 154-162 |
2/1 |
0.50 |
5:07 |
1:18 |
10:25 |
156 152-158 |
1626 |
155 154-156 |
2/5 |
0.63 |
6:21 |
1:14 |
9:52 |
153 149-157 |
1510 |
153 104-160 |
2/2 |
0.75 |
7:39 |
1:18 |
10:24 |
155 154-157 |
1613 |
156 150-160 |
5/3 |
0.88 |
8:56 |
1:17 |
10:15 |
154 152-157 |
1579 |
156 154-160 |
2/3 |
1.00 |
10:21 |
1:26 |
11:25 |
155 153-157 |
1770 |
155 152-156 |
5/4 |
1.13 |
11:45 |
1:24 |
11:12 |
154 152-155 |
1726 |
155 154-166 |
0/2 |
1.25 |
19:14 |
7:29 |
59:52 |
154 102-156 |
9220 |
155 122-156 |
4/4 |
1.38 |
19:58 |
44 |
5:51 |
111 99-128 |
649 |
152 110-160 |
0/0 |
1.50 |
21:50 |
1:51 |
14:52 |
151 128-158 |
2245 |
157 154-160 |
7/2 |
1.63 |
23:05 |
1:15 |
10:01 |
156 155-157 |
1562 |
156 154-156 |
2/1 |
1.75 |
24:20 |
1:15 |
9:59 |
154 146-157 |
1537 |
157 154-160 |
2/1 |
1.88 |
25:34 |
1:15 |
9:57 |
155 153-157 |
1543 |
156 154-158 |
0/2 |
2.00 |
26:51 |
1:16 |
10:09 |
155 151-156 |
1573 |
156 154-156 |
2/2 |
2.13 |
28:07 |
1:16 |
10:08 |
154 148-158 |
1560 |
156 154-160 |
2/3 |
2.25 |
29:23 |
1:16 |
10:09 |
154 150-157 |
1564 |
156 154-158 |
1/2 |
2.38 |
30:51 |
1:29 |
11:49 |
152 147-157 |
1795 |
151 106-160 |
1/2 |
2.50 |
32:08 |
1:17 |
10:16 |
149 144-156 |
1530 |
160 152-200 |
1/1 |
2.63 |
33:34 |
1:26 |
11:27 |
151 146-159 |
1729 |
156 150-160 |
2/1 |
2.75 |
34:56 |
1:22 |
10:54 |
154 153-156 |
1680 |
155 154-160 |
2/1 |
2.88 |
36:09 |
1:13 |
9:45 |
155 152-158 |
1512 |
157 154-164 |
2/3 |
3.00 |
37:26 |
1:17 |
10:14 |
156 154-158 |
1597 |
158 140-166 |
2/2 |
3.13 |
38:57 |
1:31 |
12:10 |
152 144-158 |
1850 |
152 128-166 |
4/2 |
3.25 |
40:22 |
1:24 |
11:16 |
156 154-159 |
1757 |
156 154-158 |
1/4 |
3.38 |
41:39 |
1:17 |
10:16 |
155 154-156 |
1591 |
157 154-170 |
4/1 |
3.50 |
42:53 |
1:15 |
9:57 |
156 155-157 |
1551 |
157 154-160 |
3/2 |
3.63 |
44:08 |
1:15 |
9:59 |
157 155-159 |
1568 |
157 154-160 |
2/7 |
3.75 |
45:15 |
1:07 |
8:54 |
156 154-158 |
1388 |
157 154-160 |
2/0 |
3.88 |
46:39 |
1:24 |
11:15 |
153 147-156 |
1722 |
156 154-160 |
1/3 |
4.00 |
47:48 |
1:09 |
9:08 |
156 154-159 |
1425 |
158 156-160 |
3/1 |
4.13 |
49:13 |
1:25 |
11:24 |
156 155-158 |
1778 |
156 150-160 |
3/5 |
4.25 |
50:33 |
1:20 |
10:37 |
156 153-158 |
1656 |
156 154-160 |
5/1 |
4.37 |
51:52 |
1:19 |
11:25 |
153 133-157 |
1746 |
150 106-160 |
3/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.0 |
156 |
4.3 |
44:35 |
10:24 |
Walk |
14.0 |
118 |
0.1 |
7:16 |
1:35:09 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:20 |
37.73% |
More |
800m |
4:46 |
9:35 |
40.74% |
More |
1km |
6:06 |
9:49 |
41.55% |
More |
Mile |
10:06 |
10:06 |
42.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:33 |
9:33 |
45.36 |
5km |
31:44 |
10:13 |
47.70 |
5M |
52:34 |
10:31 |
46.94 |
10km |
1:06:10 |
10:39 |
46.67 |
10M |
1:49:35 |
10:58 |
46.30 |
Half |
2:25:54 |
11:08 |
45.35 |
20M |
3:48:28 |
11:25 |
45.44 |
Mara |
5:04:11 |
11:37 |
45.12 |
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