Sun 17th Jan 2021 at 11:00am by Ali
Run > General
-
Time
30:02
-
Miles
3.89
-
Min/mi
7:43
-
Pacing
77%
-
WAVA
54.09
-
Stride(cm)
126
-
Cals
467
-
Cadence
165
-
BPM
155
-
%MHR
90.7
-
B/mi
1198
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.07km - 5:01(4:40/km) 144/154bpm 72cal
2) 0.11km - 1:01(9:20/km) 140/153bpm 13cal
3) 1.11km - 5:01(4:30/km) 150/158bpm 74cal
4) 0.12km - 1:01(8:11/km) 144/155bpm 13cal
5) 1.15km - 5:01(4:22/km) 154/167bpm 75cal
6) 0.12km - 1:05(9:00/km) 165/184bpm 17cal
7) 1.17km - 5:01(4:18/km) 159/173bpm 77cal
8) 0.11km - 1:01(8:53/km) 163/171bpm 16cal
9) 1.2km - 5:03(4:13/km) 170/192bpm 84cal
10) 0.09km - 47(8:22/km) 176/183bpm 13cal
11) 0.09km - 1(6/km) 176/183bpm 13cal
5:01 1:01 5:01 1:01 5:01 1:05 5:01 1:01 5:03 47 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:00 |
1:00 |
7:59 |
119 92-139 |
951 |
173 124-178 |
0.25 |
1:55 |
55 |
7:22 |
145 141-148 |
1068 |
176 174-180 |
0.38 |
2:49 |
54 |
7:14 |
151 149-152 |
1092 |
176 174-178 |
0.50 |
3:45 |
56 |
7:28 |
151 149-152 |
1129 |
173 172-176 |
0.63 |
4:42 |
56 |
7:31 |
152 151-154 |
1142 |
173 172-174 |
0.75 |
6:09 |
1:28 |
11:41 |
136 120-153 |
1589 |
145 118-176 |
0.88 |
7:05 |
55 |
7:24 |
140 129-146 |
1036 |
173 172-176 |
1.00 |
7:59 |
54 |
7:13 |
148 143-153 |
1069 |
173 172-176 |
1.13 |
8:50 |
51 |
6:52 |
154 152-155 |
1056 |
174 172-174 |
1.25 |
9:45 |
54 |
7:14 |
156 155-158 |
1127 |
173 172-176 |
1.38 |
10:39 |
54 |
7:12 |
156 154-158 |
1124 |
173 172-176 |
1.50 |
12:00 |
1:21 |
10:51 |
147 130-155 |
1595 |
141 124-174 |
1.63 |
12:55 |
55 |
7:19 |
135 124-144 |
987 |
169 126-182 |
1.75 |
14:09 |
1:14 +22
|
9:52 |
145 140-150 |
1431 |
173 172-182 |
1.88 |
14:59 |
50 |
6:43 |
158 153-164 |
1062 |
173 172-176 |
2.00 |
15:51 |
51 |
6:50 |
163 156-167 |
1113 |
173 172-174 |
2.13 |
16:46 |
55 |
7:23 |
163 160-167 |
1204 |
173 172-176 |
2.25 |
17:52 |
1:06 |
8:50 |
168 164-180 |
1484 |
155 124-174 |
2.38 |
19:07 |
1:15 |
9:58 |
150 133-183 |
1496 |
144 124-180 |
2.50 |
19:55 |
48 |
6:22 |
150 146-151 |
956 |
173 172-174 |
2.63 |
20:50 |
55 |
7:18 |
158 151-166 |
1153 |
173 170-174 |
2.75 |
21:41 |
52 |
6:55 |
168 165-173 |
1163 |
173 170-176 |
2.88 |
22:32 |
51 |
6:48 |
165 163-167 |
1121 |
174 172-176 |
3.00 |
23:24 |
52 |
6:53 |
166 162-171 |
1143 |
173 172-174 |
3.13 |
24:46 |
1:22 |
10:58 |
156 140-171 |
1711 |
139 114-174 |
3.25 |
25:37 |
51 |
6:49 |
151 145-154 |
1031 |
173 172-174 |
3.38 |
26:27 |
49 |
6:33 |
164 155-173 |
1074 |
173 172-176 |
3.50 |
27:16 |
49 |
6:32 |
185 176-192 |
1210 |
173 172-174 |
3.63 |
28:05 |
50 |
6:38 |
178 173-187 |
1182 |
174 172-178 |
3.75 |
29:02 |
56 |
7:30 |
180 175-184 |
1349 |
173 172-176 |
3.88 |
30:12 |
1:10 |
9:20 |
176 171-182 |
1643 |
150 122-176 |
3.89 |
30:23 |
11 |
13:42 |
174 169-177 |
2383 |
132 126-158 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.9 |
173 |
3.6 |
26:06 |
7:14 |
Walk |
14.1 |
124 |
0.3 |
4:17 |
15:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:29 |
44.61% |
More |
800m |
3:16 |
6:34 |
51.65% |
More |
1km |
4:11 |
6:45 |
52.60% |
More |
Mile |
7:16 |
7:16 |
52.12% |
More |
5k |
23:37 |
7:36 |
54.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:07 |
7:07 |
53.16 |
5km |
23:40 |
7:37 |
54.30 |
5M |
39:11 |
7:50 |
53.76 |
10km |
49:20 |
7:56 |
53.51 |
10M |
1:21:42 |
8:10 |
53.55 |
Half |
1:48:47 |
8:18 |
52.88 |
20M |
2:50:21 |
8:31 |
53.51 |
Mara |
3:46:48 |
8:39 |
53.60 |
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