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Running > General

24th Mar 2021 at 9am by Grumpypants

  • 48:13
    Time
  • 3.98
    Miles
  • 12:07
    Min/mi
  • 45.05
    WAVA
  • 509
    Cals
  • 163
    Cadence
  • 128
    bpm
  • Mixed
    Surface

 

Notes & Comments

7:01 7:01 7:33 8:04 8:17 7:14 3:02

Pace

16% 39% 45%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 1:24 1:24 0.13 11:14 123 67-160 1382 167 146-174 0/1
2 2:50 1:25 0.25 11:24 140 137-145 1596 173 170-176 0/4
3 4:16 1:26 0.38 11:29 128 116-138 1470 170 164-174 2/2
4 5:38 1:23 0.50 11:01 134 128-140 1475 172 166-176 6/9
5 7:03 1:25 0.63 11:18 134 130-136 1514 172 170-176 11/11
6 8:30 1:27 0.75 11:36 133 126-139 1544 171 166-174 11/4
7 9:54 1:24 0.88 11:14 132 129-135 1482 172 168-176 14/6
8 11:20 1:25 1.00 11:21 133 130-136 1510 171 166-174 6/14
9 12:45 1:26 1.13 11:26 134 130-137 1533 170 166-174 6/4
10 14:06 1:20 1.25 10:44 135 132-138 1448 171 168-174 8/5
11 15:45 1:39 1.38 13:10 137 134-143 1805 165 122-172 5/7
12 17:06 1:21 1.50 10:52 138 136-142 1499 171 170-172 3/6
13 18:32 1:26 1.63 11:26 137 130-143 1566 170 162-172 6/3
14 20:10 1:38 1.75 13:04 135 128-140 1764 161 110-170 0/11
15 21:48 1:39 1.88 13:09 130 122-138 1709 159 126-172 4/0
16 23:35 1:46 2.00 14:12 118 96-132 1675 158 82-172 2/13
17 24:57 1:22 2.13 10:56 124 122-127 1357 174 170-176 13/7
18 26:40 1:43 2.25 13:47 124 118-128 1710 151 114-172 8/6
19 28:24 1:44 2.38 13:50 109 93-127 1508 150 108-170 1/8
20 29:49 1:25 2.50 11:18 146 124-178 1649 172 166-178 5/1
21 31:20 1:31 2.63 12:12 136 129-142 1658 155 114-174 7/9
22 33:13 1:52 2.75 14:59 116 101-134 1738 147 108-178 5/4
23 34:38 1:26 2.88 11:27 127 120-130 1453 172 170-176 3/4
24 36:43 2:05 3.00 16:39 123 95-148 2048 134 104-172 6/5
25 38:08 1:25 3.13 11:17 128 123-131 1443 170 168-172 5/1
26 39:29 1:21 3.25 10:45 130 128-131 1398 173 170-176 10/18
27 40:52 1:24 3.38 11:11 127 122-132 1420 172 170-174 5/9
28 42:13 1:21 3.50 10:48 126 123-128 1361 173 170-176 15/3
29 43:59 1:45 3.63 14:03 118 103-126 1659 136 102-176 8/18
30 45:26 1:27 3.75 11:38 116 103-125 1350 170 168-172 6/2
31 46:55 1:28 3.88 11:48 126 125-127 1486 170 168-172 8/9
32 48:13 1:18 3.98 13:03 127 126-128 1657 166 142-176 11/8

Heart

79% 18% 3%
128bpm (178 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 149m, Desc 150m, Range 23m
Elevation Graph
Grade Bands

Cadence

163 (178 max)
Cadence Chart
Cadence Bands

Kit

  • Hoka One One Clifton 7
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:38 10:36 35.56% 21.9 More
800m 5:26 10:55 41.17% 22.7 More
1km 6:56 11:10 40.25% 22.7 More
Mile 11:14 11:14 43.73% 23.7 More
5k 37:43 12:08 44.93% 23.3 More

Predictions

Best WAVA 45.69%
Dist Time Per Mile WAVA
1M 11:09 11:09 44.07
5km 37:05 11:56 45.69
5M 1:01:25 12:17 45.51
10km 1:17:19 12:27 45.34
10M 2:08:02 12:48 45.03
Half 2:50:28 13:01 44.49
20M 4:26:56 13:21 44.81
Mara 5:55:24 13:34 45.29

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.13
3.3%
12:31
NW
0.74
18.6%
12:40
N
0.44
11%
13:42
NE
0.89
22.2%
11:28
W
0.4
10%
12:13
E
0.3
7.6%
11:34
SW
0.59
14.9%
11:28
S
0.49
12.4%
11:51
SE

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