Sun 24th Jan 2021 at 11:00am by ianmcn
Run > Easy
-
Time
38:24
-
Miles
4.01
-
Min/mi
9:35
-
Pacing
42%
-
WAVA
49.83
-
Stride(cm)
98
-
Cals
345
-
Cadence
172
-
BPM
120
-
%MHR
70.4
-
B/mi
1152
-
Asc(m)
40
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:56(9:56/m) 112/122bpm 80cal 6.04/6.32mph
2) 1m - 9:26(9:26/m) 123/135bpm 90cal 6.36/6.8mph
3) 1m - 10:08(10:08/m) 116/133bpm 78cal 5.92/6.8mph
4) 1m - 8:48(8:48/m) 133/150bpm 97cal 6.81/8.04mph
5) 0.01m - 5(8:05/m) 141/142bpm 7.43/7.33mph
4 mile run with Gary -d-
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 |
10:04 |
89 56-112 |
895 |
169 166-172 |
0/2 |
0.25 |
2:29 |
1:14 |
9:48 |
111 107-113 |
1089 |
170 168-172 |
4/0 |
0.38 |
3:42 |
1:13 |
9:42 |
111 109-114 |
1077 |
170 168-172 |
4/0 |
0.50 |
4:56 |
1:14 |
9:54 |
113 110-116 |
1119 |
169 166-172 |
1/1 |
0.63 |
6:12 |
1:16 |
10:06 |
115 111-118 |
1162 |
171 168-174 |
1/1 |
0.75 |
7:27 |
1:15 |
10:03 |
115 112-119 |
1155 |
170 168-172 |
2/1 |
0.88 |
8:41 |
1:14 |
9:50 |
114 112-118 |
1120 |
171 170-172 |
1/1 |
1.00 |
9:56 |
1:15 |
9:58 |
121 119-121 |
1206 |
171 170-172 |
0/3 |
1.13 |
11:11 |
1:16 |
10:05 |
121 118-124 |
1221 |
171 170-172 |
1/0 |
1.25 |
12:23 |
1:12 |
9:35 |
120 118-124 |
1151 |
172 170-176 |
1/1 |
1.38 |
13:37 |
1:14 |
9:48 |
119 115-123 |
1167 |
172 170-174 |
1/1 |
1.50 |
14:48 |
1:12 |
9:34 |
119 117-121 |
1138 |
171 168-174 |
0/1 |
1.63 |
15:55 |
1:07 |
8:56 |
124 121-127 |
1107 |
174 172-176 |
3/0 |
1.75 |
17:08 |
1:13 |
9:44 |
124 122-127 |
1207 |
172 170-174 |
1/0 |
1.88 |
18:16 |
1:08 |
9:03 |
130 124-135 |
1176 |
174 174-176 |
0/2 |
2.00 |
19:22 |
1:05 |
8:44 |
131 129-133 |
1144 |
176 172-180 |
1/1 |
2.13 |
23:59 |
4:38 +3:36
|
37:01 |
104 84-133 |
3850 |
169 118-176 |
2/0 |
2.25 |
25:21 |
1:21 |
10:52 |
116 114-118 |
1260 |
172 170-176 |
0/1 |
2.38 |
26:38 |
1:17 |
10:13 |
116 113-119 |
1186 |
170 168-172 |
0/2 |
2.50 |
28:00 |
1:23 +3
|
11:02 |
117 113-121 |
1291 |
170 168-172 |
1/0 |
2.63 |
29:17 |
1:17 |
10:15 |
121 118-124 |
1241 |
171 168-172 |
1/1 |
2.75 |
30:34 |
1:17 |
10:12 |
119 116-121 |
1215 |
170 168-172 |
1/0 |
2.88 |
31:53 |
1:19 |
10:30 |
117 114-120 |
1228 |
168 166-170 |
1/1 |
3.00 |
33:09 |
1:16 |
10:09 |
116 112-119 |
1178 |
169 168-170 |
3/1 |
3.13 |
34:26 |
1:17 |
10:18 |
121 118-123 |
1246 |
170 168-172 |
1/1 |
3.25 |
35:43 |
1:17 |
10:19 |
122 119-126 |
1259 |
170 168-172 |
0/2 |
3.38 |
36:57 |
1:14 |
9:52 |
119 116-123 |
1175 |
170 164-174 |
1/1 |
3.50 |
38:01 |
1:03 |
8:28 |
133 124-141 |
1125 |
179 170-184 |
1/1 |
3.63 |
39:00 |
59 |
7:50 |
142 140-144 |
1112 |
184 182-186 |
0/3 |
3.75 |
39:57 |
57 |
7:36 |
146 144-147 |
1110 |
185 182-186 |
0/3 |
3.88 |
40:55 |
59 |
7:50 |
148 146-149 |
1159 |
180 178-184 |
2/1 |
4.00 |
41:57 |
1:02 |
8:15 |
143 141-146 |
1180 |
175 172-180 |
2/2 |
4.01 |
42:02 |
5 |
8:15 |
141 141-141 |
1162 |
158 158-158 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.3 |
172 |
4 |
38:22 |
9:35 |
Walk |
8.6 |
117 |
0 |
3:37 |
63:53:27 |
Pause |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
43.98% |
More |
800m |
3:53 |
7:50 |
50.24% |
More |
1km |
4:57 |
7:58 |
51.40% |
More |
Mile |
8:48 |
8:48 |
49.13% |
More |
5k |
33:03 |
10:38 |
44.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
49.07 |
5km |
29:18 |
9:26 |
50.26 |
5M |
48:31 |
9:42 |
49.44 |
10km |
1:01:05 |
9:50 |
49.05 |
10M |
1:41:09 |
10:07 |
48.97 |
Half |
2:14:41 |
10:17 |
48.29 |
20M |
3:30:54 |
10:33 |
48.87 |
Mara |
4:40:48 |
10:43 |
48.94 |
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