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Running > General

22nd Mar 2021 at 9am by Grumpypants

  • 49:33
    Time
  • 4.33
    Miles
  • 11:27
    Min/mi
  • 48.86
    WAVA
  • 486
    Cals
  • 166
    Cadence
  • 125
    bpm
  • Trail
    Surface

 

Notes & Comments

6:41 6:18 6:37 7:54 8:47 6:40 6:36

Pace

13% 13% 37% 33% 4%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 1:26 1:26 0.13 11:27 118 88-136 1351 169 122-178 6/1
2 2:48 1:23 0.25 11:01 131 123-140 1442 175 168-178 4/0
3 4:08 1:20 0.38 10:38 126 121-130 1341 174 172-176 2/8
4 5:27 1:18 0.50 10:26 131 129-133 1367 176 172-178 3/22
5 6:43 1:17 0.63 10:14 130 129-133 1329 177 174-180 16/7
6 8:00 1:17 0.75 10:18 129 124-134 1329 176 174-178 7/3
7 9:20 1:19 0.88 10:33 128 127-129 1350 175 164-178 12/7
8 10:35 1:15 1.00 10:00 128 124-131 1279 175 170-178 5/6
9 11:49 1:14 1.13 9:53 131 128-132 1294 175 170-178 8/7
10 13:04 1:15 1.25 10:03 131 129-133 1317 176 172-178 11/10
11 14:22 1:18 1.38 10:27 133 132-135 1390 174 170-178 5/13
12 15:44 1:21 1.50 10:51 134 130-136 1454 174 172-176 9/6
13 17:03 1:19 1.63 10:36 141 128-154 1494 174 172-176 7/4
14 18:24 1:21 1.75 10:50 141 139-144 1527 172 168-176 6/10
15 19:43 1:19 1.88 10:28 139 137-142 1456 173 172-174 7/5
16 20:59 1:16 2.00 10:09 141 138-144 1431 175 174-176 9/7
17 22:18 1:19 2.13 10:32 140 134-147 1474 173 170-174 4/6
18 23:58 1:40 2.25 13:17 135 128-138 1794 149 118-174 7/1
19 26:17 2:20 2.38 18:37 107 93-125 1991 120 36-168 0/13
20 27:37 1:20 2.50 10:38 131 107-142 1393 174 170-178 19/16
21 28:55 1:18 2.63 10:22 135 128-139 1399 174 170-176 11/5
22 30:26 1:31 2.75 12:07 133 129-135 1612 170 164-174 18/5
23 32:22 1:57 2.88 15:34 121 103-132 1883 137 112-176 6/8
24 34:45 2:22 3.00 18:57 100 97-102 1896 110 92-116 3/11
25 36:31 1:46 3.13 14:11 107 91-127 1518 164 110-174 9/3
26 37:52 1:21 3.25 10:51 121 117-124 1312 172 170-174 19/8
27 39:14 1:22 3.38 10:57 124 123-127 1358 173 172-176 8/8
28 40:25 1:11 3.50 9:24 123 118-126 1157 172 170-176 14/25
29 41:49 1:23 3.63 11:08 125 124-127 1391 171 168-174 5/12
30 43:11 1:23 3.75 11:01 124 122-126 1365 171 168-174 16/8
31 44:31 1:20 3.88 10:38 119 111-127 1265 175 168-178 1/2
32 45:46 1:15 4.00 10:03 119 101-139 1196 174 172-178 3/5
33 47:01 1:15 4.13 10:01 119 112-123 1192 174 168-178 7/5
34 48:37 1:36 4.25 12:49 115 100-128 1474 149 106-176 5/1
35 49:33 56 4.33 11:33 123 118-127 1421 169 164-172 3/11

Heart

83% 17% 0%
125bpm (154 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 194m, Desc 208m, Range 45m
Elevation Graph
Grade Bands

Cadence

166 (180 max)
Cadence Chart
Cadence Bands

Kit

  • Hoka One One Clifton 7
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:27 9:52 38.21% 23.8 More
800m 4:58 10:00 44.96% 25.1 More
1km 6:18 10:08 44.37% 25.4 More
Mile 10:11 10:11 48.28% 26.6 More
5k 36:04 11:37 46.97% 24.6 More

Predictions

Best WAVA 48.62%
Dist Time Per Mile WAVA
1M 10:29 10:29 46.87
5km 34:51 11:13 48.62
5M 57:43 11:33 48.43
10km 1:12:40 11:42 48.24
10M 2:00:20 12:02 47.92
Half 2:40:12 12:14 47.34
20M 4:10:53 12:33 47.68
Mara 5:34:01 12:45 48.19

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.5
11.5%
13:17
NW
0.94
21.6%
11:52
N
0.45
10.3%
11:46
NE
0.38
8.7%
10:27
W
0.17
3.8%
13:48
E
0.16
3.7%
11:07
SW
1.05
24.3%
10:38
S
0.69
16%
10:38
SE

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