Sat 16th Jan 2021 at 1:00pm by runningj
Run > General
-
Time
34:03
-
Miles
4.00
-
Min/mi
8:31
-
Pacing
77%
-
WAVA
55.20
-
Stride(cm)
122
-
Cals
606
-
Cadence
155
-
BPM
166
-
%MHR
94.7
-
B/mi
1411
-
Asc(m)
107
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:09(9:09/m) 157/175bpm 149cal 6.56/7.47mph
2) 1m - 7:57(7:57/m) 169/177bpm 145cal 7.55/8.04mph
3) 1m - 8:04(8:04/m) 172/178bpm 152cal 7.43/8.08mph
4) 1m - 8:51(8:51/m) 169/182bpm 160cal 6.78/8.01mph
5) 0m - 2(7:50/m) 172/172bpm 7.66/6.43mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:55 |
129 99-145 |
1278 |
158 104-168 |
3/2 |
0.25 |
2:24 |
1:10 |
9:19 |
140 138-144 |
1305 |
163 156-174 |
0/11 |
0.38 |
3:28 |
1:04 |
8:30 |
162 139-173 |
1376 |
157 154-162 |
1/7 |
0.50 |
4:44 |
1:16 |
10:07 |
170 163-175 |
1719 |
156 146-160 |
1/4 |
0.63 |
5:47 |
1:04 |
8:29 |
166 163-171 |
1409 |
157 156-160 |
7/0 |
0.75 |
6:48 |
1:00 |
8:02 |
166 161-170 |
1333 |
158 154-162 |
7/2 |
0.88 |
8:07 |
1:19 |
10:32 |
160 152-167 |
1685 |
152 122-236 |
10/0 |
1.00 |
9:08 |
1:02 |
8:14 |
166 164-169 |
1367 |
156 154-158 |
1/5 |
1.13 |
10:07 |
59 |
7:48 |
165 162-168 |
1288 |
162 156-170 |
1/9 |
1.25 |
11:05 |
58 |
7:46 |
166 162-169 |
1290 |
158 154-164 |
1/10 |
1.38 |
12:03 |
58 |
7:45 |
168 166-171 |
1303 |
159 156-162 |
3/2 |
1.50 |
13:00 |
56 |
7:32 |
173 168-176 |
1302 |
162 154-172 |
3/14 |
1.63 |
14:00 |
1:00 |
8:03 |
171 166-177 |
1376 |
158 154-164 |
4/3 |
1.75 |
15:02 |
1:02 |
8:13 |
172 168-175 |
1413 |
158 158-160 |
3/2 |
1.88 |
16:03 |
1:01 |
8:10 |
173 170-176 |
1412 |
158 158-158 |
1/2 |
2.00 |
17:49 |
1:46 +44
|
14:07 |
168 159-175 |
2371 |
158 154-164 |
1/1 |
2.13 |
18:44 |
55 |
7:18 |
167 165-170 |
1219 |
160 158-162 |
3/2 |
2.25 |
19:42 |
58 |
7:45 |
170 165-173 |
1317 |
158 156-160 |
0/2 |
2.38 |
20:41 |
59 |
7:52 |
172 170-175 |
1352 |
158 158-158 |
1/0 |
2.50 |
21:42 |
1:02 |
8:13 |
171 168-174 |
1404 |
158 156-160 |
4/2 |
2.63 |
22:45 |
1:03 |
8:25 |
174 172-178 |
1466 |
158 156-160 |
6/0 |
2.75 |
23:45 |
1:00 |
7:56 |
174 172-178 |
1381 |
157 154-158 |
1/3 |
2.88 |
24:52 |
1:07 |
8:56 |
172 170-174 |
1537 |
157 154-158 |
1/1 |
3.00 |
25:52 |
1:00 |
8:03 |
175 172-177 |
1410 |
158 158-160 |
2/1 |
3.13 |
26:48 |
55 |
7:23 |
174 170-180 |
1286 |
157 154-162 |
1/5 |
3.25 |
27:47 |
59 |
7:54 |
176 173-181 |
1390 |
158 156-162 |
2/2 |
3.38 |
28:42 |
55 |
7:18 |
179 174-182 |
1307 |
159 156-162 |
0/1 |
3.50 |
29:39 |
57 |
7:40 |
178 176-179 |
1364 |
158 158-160 |
0/4 |
3.63 |
30:52 |
1:12 |
9:40 |
176 169-180 |
1701 |
136 110-164 |
11/1 |
3.75 |
32:07 |
1:15 |
10:01 |
161 147-172 |
1612 |
147 112-158 |
3/3 |
3.88 |
33:20 |
1:13 |
9:46 |
165 154-176 |
1611 |
134 106-160 |
11/1 |
4.00 |
34:44 |
1:24 |
11:11 |
155 146-171 |
1733 |
136 104-162 |
10/1 |
4.00 |
34:46 |
2 |
8:34 |
171 171-171 |
1465 |
154 154-154 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.9 |
158 |
3.8 |
31:32 |
8:25 |
Walk |
7.0 |
113 |
0.2 |
2:30 |
14:27 |
Pause |
2.1 |
- |
- |
44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:24 |
44.60% |
More |
800m |
3:43 |
7:30 |
51.59% |
More |
1km |
4:43 |
7:36 |
53.04% |
More |
Mile |
7:54 |
7:54 |
53.93% |
More |
5k |
25:51 |
8:19 |
56.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:01 |
7:01 |
60.71 |
5km |
25:32 |
8:13 |
56.76 |
5M |
43:54 |
8:47 |
53.74 |
10km |
56:15 |
9:03 |
52.38 |
10M |
1:36:43 |
9:40 |
50.35 |
Half |
2:11:34 |
10:03 |
48.59 |
20M |
3:33:04 |
10:39 |
47.54 |
Mara |
4:49:50 |
11:04 |
46.60 |
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