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Running > General

17th Mar 2021 at 9am by Grumpypants

  • 48:20
    Time
  • 4.05
    Miles
  • 11:56
    Min/mi
  • 46.79
    WAVA
  • 431
    Cals
  • 166
    Cadence
  • 114
    bpm
  • Mixed
    Surface

 

Notes & Comments

6:58 7:51 7:17 7:13 7:26 7:57 3:38

Pace

14% 51% 31% 5%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 1:18 1:18 0.13 10:27 102 82-122 1067 164 122-174 3/3
2 2:43 1:24 0.25 11:13 119 110-126 1335 171 164-176 4/0
3 4:08 1:26 0.38 11:26 116 113-119 1327 168 166-172 12/1
4 5:35 1:26 0.50 11:30 113 107-121 1299 170 166-174 1/5
5 6:58 1:24 0.63 11:10 114 109-116 1273 169 166-172 2/10
6 9:00 2:01 0.75 16:09 110 93-121 1777 164 122-174 18/7
7 10:22 1:22 0.88 10:57 110 100-119 1205 171 168-174 4/7
8 11:47 1:26 1.00 11:25 117 116-118 1336 171 168-174 3/4
9 13:22 1:35 1.13 12:41 118 114-120 1497 169 162-170 7/2
10 14:53 1:30 1.25 12:01 120 118-125 1442 168 164-170 8/11
11 16:26 1:34 1.38 12:29 132 120-151 1647 169 166-172 8/10
12 17:49 1:23 1.50 11:02 120 103-128 1325 170 168-172 9/1
13 19:09 1:20 1.63 10:42 118 107-123 1262 170 168-172 1/6
14 20:37 1:27 1.75 11:39 122 121-123 1422 169 164-172 2/2
15 22:13 1:37 1.88 12:55 122 113-125 1576 160 122-172 1/7
16 23:31 1:18 2.00 10:24 106 83-124 1102 170 164-174 9/8
17 24:58 1:27 2.13 11:36 103 89-111 1194 170 166-172 6/6
18 26:39 1:41 2.25 13:26 109 102-114 1464 158 108-172 5/14
19 28:01 1:22 2.38 10:55 115 112-118 1256 170 168-172 5/15
20 29:31 1:30 2.50 12:01 111 104-114 1334 169 166-172 10/2
21 30:53 1:22 2.63 10:58 115 113-117 1262 171 170-172 8/17
22 32:33 1:39 2.75 13:16 110 96-116 1459 157 110-172 14/10
23 34:01 1:28 2.88 11:44 120 117-126 1408 171 168-174 9/20
24 35:33 1:32 3.00 12:16 122 121-124 1496 171 170-174 10/5
25 36:56 1:23 3.13 11:01 115 109-119 1268 168 164-172 7/13
26 38:17 1:22 3.25 10:55 113 107-119 1234 169 166-174 8/10
27 40:26 2:09 3.38 17:12 106 91-117 1823 128 108-170 10/5
28 42:01 1:35 3.50 12:38 107 85-121 1352 163 108-174 7/8
29 43:30 1:29 3.63 11:52 116 114-120 1377 169 166-174 12/1
30 44:57 1:26 3.75 11:30 118 116-120 1358 169 164-174 1/21
31 46:23 1:27 3.88 11:34 121 119-123 1399 170 164-172 13/6
32 47:48 1:25 4.00 11:17 120 118-125 1353 169 162-174 6/5
33 48:20 32 4.05 11:45 112 100-125 1316 170 168-172 4/0

Heart

98% 2% 0%
114bpm (151 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 169m, Desc 198m, Range 32m
Elevation Graph
Grade Bands

Cadence

166 (176 max)
Cadence Chart
Cadence Bands

Kit

  • Hoka One One Clifton 7
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:40 10:43 35.19% 21.6 More
800m 5:31 11:07 40.45% 22.2 More
1km 6:54 11:07 40.45% 22.8 More
Mile 11:28 11:28 42.83% 23.1 More
5k 36:41 11:49 46.19% 24.1 More

Predictions

Best WAVA 46.42%
Dist Time Per Mile WAVA
1M 10:58 10:58 44.81
5km 36:30 11:45 46.42
5M 1:00:26 12:05 46.25
10km 1:16:05 12:15 46.08
10M 2:06:00 12:36 45.76
Half 2:47:45 12:48 45.21
20M 4:22:41 13:08 45.54
Mara 5:49:44 13:21 46.02

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.14
3.6%
15:14
NW
0.71
17.5%
11:56
N
0.47
11.7%
11:38
NE
0.88
21.8%
12:24
W
0.44
10.9%
11:14
E
0.27
6.6%
11:31
SW
0.65
16.1%
11:38
S
0.48
11.8%
11:44
SE

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