Mon 18th Jan 2021 at 5:00pm by Ali
Run > General
-
Time
30:01
-
Miles
4.10
-
Min/mi
7:19
-
Pacing
94%
-
WAVA
57.16
-
Stride(cm)
128
-
Cals
444
-
Cadence
171
-
BPM
152
-
%MHR
88.9
-
B/mi
1113
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:41(4:41/km) 120/149bpm 48cal
2) 1km - 4:26(4:26/km) 149/159bpm 66cal
3) 1km - 4:35(4:35/km) 155/166bpm 71cal
4) 1km - 4:38(4:38/km) 158/164bpm 72cal
5) 1km - 4:31(4:31/km) 153/161bpm 66cal
6) 1km - 4:25(4:25/km) 162/180bpm 70cal
7) 0.6km - 2:45(4:37/km) 183/194bpm 51cal
4:41 4:26 4:35 4:38 4:31 4:25 2:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
56 |
56 |
7:31 |
89 65-111 |
669 |
178 172-234 |
0.25 |
1:54 |
58 |
7:42 |
114 108-117 |
878 |
173 172-176 |
0.38 |
2:53 |
59 |
7:54 |
123 118-129 |
971 |
173 172-174 |
0.50 |
3:48 |
55 |
7:20 |
136 126-148 |
997 |
174 172-176 |
0.63 |
4:42 |
54 |
7:09 |
144 138-149 |
1030 |
172 170-172 |
0.75 |
5:39 |
57 |
7:37 |
141 131-149 |
1074 |
172 168-174 |
0.88 |
6:30 |
51 |
6:50 |
148 146-152 |
1012 |
171 168-172 |
1.00 |
7:22 |
52 |
6:53 |
151 148-155 |
1039 |
172 170-174 |
1.13 |
8:17 |
55 |
7:18 |
153 150-154 |
1118 |
171 168-174 |
1.25 |
9:09 |
53 |
7:02 |
154 152-159 |
1082 |
172 170-172 |
1.38 |
10:04 |
54 |
7:14 |
154 150-156 |
1115 |
171 168-172 |
1.50 |
11:00 |
56 |
7:28 |
160 156-163 |
1195 |
171 168-172 |
1.63 |
11:54 |
54 |
7:12 |
156 150-166 |
1122 |
171 170-174 |
1.75 |
12:50 |
56 |
7:29 |
152 148-157 |
1137 |
171 168-174 |
1.88 |
13:46 |
56 |
7:30 |
155 149-159 |
1162 |
171 168-174 |
2.00 |
14:43 |
57 |
7:37 |
157 150-162 |
1196 |
170 168-174 |
2.13 |
15:37 |
53 |
7:07 |
160 157-164 |
1140 |
170 168-174 |
2.25 |
16:33 |
56 |
7:30 |
157 153-161 |
1178 |
170 168-172 |
2.38 |
17:28 |
55 |
7:20 |
155 152-159 |
1136 |
172 170-174 |
2.50 |
18:26 |
58 |
7:41 |
157 151-162 |
1206 |
170 168-172 |
2.63 |
19:20 |
55 |
7:20 |
152 150-155 |
1114 |
171 168-174 |
2.75 |
20:15 |
54 |
7:15 |
153 149-156 |
1109 |
172 168-174 |
2.88 |
21:11 |
56 |
7:27 |
148 145-153 |
1102 |
171 170-172 |
3.00 |
22:04 |
53 |
7:05 |
153 151-157 |
1084 |
170 168-172 |
3.13 |
22:58 |
55 |
7:18 |
159 154-162 |
1160 |
171 168-174 |
3.25 |
23:54 |
56 |
7:25 |
157 149-165 |
1165 |
169 162-172 |
3.38 |
24:43 |
49 |
6:29 |
160 155-165 |
1037 |
166 160-172 |
3.50 |
25:35 |
52 |
6:56 |
157 154-163 |
1088 |
171 168-172 |
3.63 |
26:30 |
56 |
7:26 |
164 156-173 |
1219 |
172 168-174 |
3.75 |
27:24 |
54 |
7:09 |
177 172-186 |
1264 |
172 170-174 |
3.88 |
28:23 |
59 |
7:52 |
189 185-193 |
1485 |
170 168-174 |
4.00 |
29:14 |
51 |
6:47 |
180 178-184 |
1222 |
170 168-172 |
4.10 |
30:01 |
47 |
7:59 |
180 179-181 |
1438 |
168 166-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
171 |
4.1 |
30:01 |
7:19 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:41 |
43.32% |
More |
800m |
3:28 |
6:58 |
48.64% |
More |
1km |
4:22 |
7:01 |
50.52% |
More |
Mile |
7:08 |
7:08 |
53.02% |
More |
5k |
22:32 |
7:15 |
57.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
56.19 |
5km |
22:22 |
7:12 |
57.45 |
5M |
37:03 |
7:25 |
56.86 |
10km |
46:38 |
7:30 |
56.61 |
10M |
1:17:14 |
7:43 |
56.65 |
Half |
1:42:50 |
7:51 |
55.94 |
20M |
2:41:02 |
8:03 |
56.61 |
Mara |
3:34:24 |
8:11 |
56.70 |
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