Thu 18th Feb 2021 at 12:00pm by RunRuss
Run > General
-
Time
30:05
-
Miles
4.08
-
Min/mi
7:22
-
Pacing
90%
-
WAVA
62.27
-
Stride(cm)
121
-
Cals
444
-
Cadence
180
-
BPM
150
-
%MHR
83.4
-
B/mi
1107
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.54km - 2:35(4:49/km) 123/140bpm 29cal 12.44/13.81kmph
2) 5km - 22:09(4:26/km) 153/162bpm 333cal 13.54/16.46kmph
3) 1.03km - 5:21(5:12/km) 159/164bpm 82cal 11.56/13.94kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
59 |
59 |
7:55 |
110 92-128 |
870 |
182 100-188 |
3/4 |
0.25 |
1:51 |
52 |
6:53 |
125 109-133 |
861 |
186 182-188 |
1/8 |
0.38 |
2:57 |
1:06 |
8:45 |
137 130-143 |
1200 |
184 178-190 |
5/6 |
0.50 |
3:51 |
54 |
7:12 |
145 141-149 |
1043 |
182 176-186 |
7/3 |
0.63 |
4:44 |
53 |
7:06 |
147 143-149 |
1043 |
185 180-192 |
6/5 |
0.75 |
5:43 |
59 |
7:53 |
150 149-152 |
1181 |
183 180-188 |
8/3 |
0.88 |
6:37 |
55 |
7:17 |
151 148-153 |
1099 |
181 176-184 |
11/5 |
1.00 |
7:36 |
59 |
7:50 |
150 149-152 |
1176 |
179 176-182 |
4/3 |
1.13 |
8:33 |
56 |
7:30 |
153 151-154 |
1147 |
181 178-184 |
6/3 |
1.25 |
9:29 |
57 |
7:33 |
152 151-153 |
1149 |
180 178-184 |
7/3 |
1.38 |
10:26 |
57 |
7:37 |
154 151-156 |
1174 |
177 172-180 |
6/4 |
1.50 |
11:20 |
54 |
7:10 |
156 154-157 |
1118 |
178 174-180 |
7/2 |
1.63 |
12:13 |
53 |
7:02 |
152 148-155 |
1069 |
178 176-184 |
8/7 |
1.75 |
13:03 |
50 |
6:40 |
151 149-153 |
1006 |
180 178-182 |
7/7 |
1.88 |
13:53 |
50 |
6:43 |
153 151-154 |
1027 |
181 176-184 |
3/8 |
2.00 |
14:46 |
52 |
6:59 |
155 153-157 |
1083 |
179 176-184 |
0/2 |
2.13 |
15:35 |
50 |
6:39 |
154 152-158 |
1024 |
179 174-182 |
0/3 |
2.25 |
16:23 |
48 |
6:21 |
151 150-152 |
959 |
178 174-182 |
0/3 |
2.38 |
17:19 |
56 |
7:27 |
152 150-155 |
1132 |
181 174-190 |
0/5 |
2.50 |
18:12 |
53 |
7:07 |
156 155-158 |
1110 |
176 172-178 |
0/5 |
2.63 |
19:08 |
55 |
7:24 |
156 153-157 |
1154 |
175 170-178 |
0/2 |
2.75 |
19:54 |
46 |
6:07 |
152 151-155 |
930 |
187 180-198 |
0/5 |
2.88 |
20:47 |
53 |
7:07 |
157 153-159 |
1119 |
179 176-182 |
0/3 |
3.00 |
21:35 |
48 |
6:25 |
159 155-162 |
1021 |
177 170-180 |
0/3 |
3.13 |
22:24 |
49 |
6:33 |
154 153-155 |
1008 |
179 174-182 |
0/4 |
3.25 |
23:26 |
1:01 |
8:11 |
155 150-157 |
1269 |
178 172-184 |
0/3 |
3.38 |
24:19 |
53 |
7:04 |
159 153-160 |
1124 |
178 172-186 |
0/3 |
3.50 |
25:13 |
54 |
7:15 |
160 158-161 |
1161 |
177 174-182 |
0/2 |
3.63 |
26:14 |
1:01 |
8:10 |
156 155-158 |
1273 |
179 176-184 |
2/0 |
3.75 |
27:23 |
1:08 |
9:08 |
160 158-162 |
1460 |
177 172-182 |
4/0 |
3.88 |
28:25 |
1:03 |
8:21 |
157 153-162 |
1310 |
178 170-186 |
2/0 |
4.00 |
29:25 |
59 |
7:54 |
158 154-162 |
1247 |
178 174-182 |
3/0 |
4.08 |
30:06 |
41 |
8:42 |
161 157-163 |
1400 |
178 170-184 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
179 |
4.1 |
30:06 |
7:23 |
Walk |
0.0 |
100 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:16 |
51.49% |
More |
800m |
3:14 |
6:30 |
57.97% |
More |
1km |
4:08 |
6:39 |
59.17% |
More |
Mile |
6:45 |
6:45 |
61.69% |
More |
5k |
22:08 |
7:07 |
63.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:47 |
6:47 |
61.36 |
5km |
22:32 |
7:15 |
62.83 |
5M |
37:19 |
7:28 |
61.70 |
10km |
46:59 |
7:34 |
61.17 |
10M |
1:17:49 |
7:47 |
61.00 |
Half |
1:43:36 |
7:55 |
60.14 |
20M |
2:42:14 |
8:07 |
60.85 |
Mara |
3:35:59 |
8:15 |
60.95 |
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