Sat 27th Mar 2021 at 8:00am by snogard
Run > Steady-State
- Good
- breezy
-
Time
50:34
-
Miles
4.62
-
Min/mi
10:57
-
Pacing
85%
-
WAVA
55.89
-
Stride(cm)
93
-
Cals
389
-
Cadence
158
-
BPM
143
-
%MHR
75.9
-
B/mi
1571
-
Asc(m)
47
-
Hillscore
5
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 0.46m - 5:00(10:46/m) 143/167bpm 41cal 5.57/5.97mph
2) 4.11m - 45:00(10:57/m) 143/175bpm 345cal 5.48/7.78mph
3) 0.05m - 34(10:39/m) 141/142bpm 3cal 5.64/6.32mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:02 |
111 78-160 |
1225 |
161 160-164 |
1/1 |
0.25 |
2:46 |
1:23 |
11:04 |
161 158-164 |
1782 |
161 158-164 |
0/2 |
0.38 |
4:05 |
1:19 |
10:34 |
164 162-165 |
1733 |
162 160-162 |
0/3 |
0.50 |
5:21 |
1:16 |
10:06 |
165 163-167 |
1668 |
164 164-166 |
0/3 |
0.63 |
6:37 |
1:16 |
10:07 |
167 165-169 |
1689 |
166 164-168 |
0/5 |
0.75 |
7:50 |
1:14 |
9:49 |
167 163-170 |
1641 |
165 162-168 |
0/12 |
0.88 |
9:27 |
1:37 |
12:55 |
163 154-170 |
2104 |
150 122-164 |
7/0 |
1.00 |
10:45 |
1:18 |
10:22 |
167 160-175 |
1730 |
165 164-166 |
5/1 |
1.13 |
11:59 |
1:14 |
9:53 |
170 167-174 |
1681 |
166 166-168 |
0/8 |
1.25 |
13:14 |
1:15 |
10:02 |
170 168-173 |
1705 |
166 166-168 |
1/3 |
1.38 |
14:31 |
1:17 |
10:14 |
156 144-169 |
1595 |
166 164-168 |
1/0 |
1.50 |
16:12 |
1:41 |
13:29 |
137 125-145 |
1848 |
145 122-168 |
4/0 |
1.63 |
17:47 |
1:35 |
12:38 |
135 127-140 |
1705 |
157 122-166 |
4/0 |
1.75 |
19:13 |
1:26 |
11:27 |
129 120-138 |
1476 |
147 122-168 |
7/0 |
1.88 |
20:27 |
1:14 |
9:56 |
143 139-144 |
1420 |
166 166-168 |
2/0 |
2.00 |
21:59 |
1:32 |
12:18 |
136 121-145 |
1672 |
144 118-170 |
1/1 |
2.13 |
23:16 |
1:17 |
10:15 |
133 124-141 |
1364 |
166 164-166 |
2/2 |
2.25 |
24:37 |
1:21 |
10:49 |
140 137-143 |
1514 |
162 122-166 |
4/4 |
2.38 |
25:56 |
1:19 |
10:29 |
142 139-145 |
1490 |
165 162-166 |
2/3 |
2.50 |
27:27 |
1:31 |
12:04 |
128 119-140 |
1545 |
142 122-166 |
2/3 |
2.63 |
28:42 |
1:15 |
10:01 |
140 134-145 |
1401 |
167 166-168 |
1/3 |
2.75 |
30:17 |
1:35 |
12:41 |
131 118-146 |
1662 |
146 122-168 |
2/2 |
2.88 |
31:30 |
1:14 |
9:48 |
137 130-141 |
1343 |
166 166-166 |
0/2 |
3.00 |
32:53 |
1:22 |
10:58 |
143 138-146 |
1569 |
154 122-166 |
2/5 |
3.13 |
34:04 |
1:12 |
9:36 |
140 136-146 |
1343 |
166 164-166 |
1/3 |
3.25 |
35:30 |
1:25 |
11:21 |
139 131-144 |
1577 |
157 122-168 |
0/3 |
3.38 |
36:41 |
1:11 |
9:30 |
140 133-144 |
1330 |
166 166-166 |
3/3 |
3.50 |
38:01 |
1:20 |
10:39 |
143 140-148 |
1523 |
167 162-170 |
3/1 |
3.63 |
39:25 |
1:24 |
11:15 |
139 131-144 |
1564 |
148 122-168 |
1/2 |
3.75 |
40:50 |
1:25 |
11:16 |
138 131-143 |
1555 |
155 122-168 |
3/0 |
3.88 |
42:10 |
1:20 |
10:40 |
139 132-145 |
1483 |
157 124-166 |
3/1 |
4.00 |
43:41 |
1:31 |
12:10 |
134 125-145 |
1630 |
144 122-168 |
1/0 |
4.13 |
45:07 |
1:26 |
11:28 |
137 131-143 |
1570 |
155 122-168 |
3/1 |
4.25 |
46:26 |
1:19 |
10:32 |
143 138-146 |
1506 |
162 122-166 |
4/0 |
4.38 |
47:36 |
1:10 |
9:21 |
146 144-147 |
1365 |
166 166-168 |
1/4 |
4.50 |
49:15 |
1:39 |
13:15 |
134 121-147 |
1776 |
139 112-170 |
3/2 |
4.62 |
50:34 |
1:19 |
10:34 |
138 130-142 |
1457 |
165 164-166 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.3 |
165 |
4.1 |
42:09 |
10:11 |
Walk |
16.6 |
122 |
0.5 |
8:24 |
17:11 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:37 |
44.83% |
More |
800m |
4:59 |
10:01 |
49.79% |
More |
1km |
6:19 |
10:09 |
50.81% |
More |
Mile |
10:22 |
10:22 |
51.67% |
More |
5k |
33:41 |
10:51 |
55.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:24 |
9:24 |
57.01 |
5km |
32:41 |
10:31 |
57.29 |
5M |
55:10 |
11:02 |
55.58 |
10km |
1:10:03 |
11:16 |
54.89 |
10M |
1:58:14 |
11:49 |
53.79 |
Half |
2:39:08 |
12:09 |
52.32 |
20M |
4:13:27 |
12:40 |
51.96 |
Mara |
5:41:06 |
13:01 |
51.31 |
Three Things You Saw Today
1 Heron flying over the town centre 😀
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Nice work! Good pace
Very much good pacing. Well done xx