Sun 28th Mar 2021 at 9:00am by ianmcn
Run > Easy
-
Time
42:08
-
Miles
4.10
-
Min/mi
10:17
-
Pacing
72%
-
WAVA
46.50
-
Stride(cm)
97
-
Cals
430
-
Cadence
161
-
BPM
131
-
%MHR
76.5
-
B/mi
1345
-
Asc(m)
127
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:43(8:43/m) 135/147bpm 89cal 6.89/7.28mph
2) 1m - 10:53(10:53/m) 128/151bpm 113cal 5.52/7.37mph
3) 1m - 10:29(10:29/m) 130/155bpm 107cal 5.72/7.45mph
4) 1m - 11:12(11:12/m) 130/155bpm 110cal 5.36/7.72mph
5) 0.1m - 51(8:22/m) 150/152bpm 11cal 7.17/7.35mph
4 mile walk/run with colin
8:43 10:53 10:29 11:12 51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:13 |
110 89-128 |
1013 |
171 170-174 |
7/4 |
0.25 |
2:17 |
1:08 |
9:06 |
133 129-136 |
1210 |
172 170-176 |
6/3 |
0.38 |
3:24 |
1:07 |
8:56 |
139 137-141 |
1241 |
174 172-174 |
4/6 |
0.50 |
4:30 |
1:06 |
8:50 |
136 133-139 |
1200 |
174 174-176 |
10/1 |
0.63 |
5:35 |
1:05 |
8:39 |
137 133-139 |
1186 |
177 174-178 |
4/1 |
0.75 |
6:39 |
1:03 |
8:25 |
141 138-143 |
1187 |
179 178-180 |
4/6 |
0.88 |
7:40 |
1:02 |
8:14 |
143 140-145 |
1178 |
181 178-182 |
1/8 |
1.00 |
8:43 |
1:02 |
8:18 |
145 142-147 |
1203 |
182 180-182 |
1/6 |
1.13 |
10:42 |
1:59 |
15:54 |
116 100-142 |
1845 |
122 118-126 |
4/3 |
1.25 |
12:12 |
1:30 |
12:03 |
111 100-124 |
1337 |
159 122-178 |
9/1 |
1.38 |
13:18 |
1:06 |
8:47 |
133 127-140 |
1168 |
178 176-180 |
8/4 |
1.50 |
14:21 |
1:03 |
8:25 |
143 141-146 |
1204 |
180 174-182 |
4/7 |
1.63 |
15:25 |
1:04 |
8:31 |
143 142-146 |
1218 |
179 174-182 |
7/3 |
1.75 |
16:30 |
1:04 |
8:36 |
145 143-148 |
1247 |
181 178-184 |
3/11 |
1.88 |
17:33 |
1:03 |
8:27 |
147 144-150 |
1242 |
175 110-184 |
4/3 |
2.00 |
19:35 |
2:02 |
16:18 |
116 102-143 |
1891 |
124 114-130 |
4/4 |
2.13 |
21:35 |
2:00 |
16:01 |
99 97-102 |
1586 |
129 120-172 |
3/4 |
2.25 |
22:45 |
1:10 |
9:19 |
120 105-135 |
1118 |
172 148-178 |
8/3 |
2.38 |
24:03 |
1:17 |
10:19 |
142 136-145 |
1466 |
174 164-180 |
6/8 |
2.50 |
25:20 |
1:17 |
10:18 |
138 137-139 |
1422 |
171 166-174 |
2/6 |
2.63 |
26:52 |
1:32 |
12:15 |
126 113-139 |
1543 |
145 108-182 |
2/5 |
2.75 |
27:59 |
1:07 |
8:59 |
142 134-147 |
1276 |
179 174-182 |
9/2 |
2.88 |
29:00 |
1:01 |
8:05 |
147 145-151 |
1187 |
182 180-184 |
8/6 |
3.00 |
30:05 |
1:05 |
8:37 |
151 149-153 |
1302 |
182 180-184 |
0/8 |
3.13 |
31:45 |
1:40 |
13:23 |
137 112-155 |
1832 |
136 114-182 |
1/2 |
3.25 |
33:13 |
1:28 |
11:46 |
115 106-132 |
1352 |
154 124-182 |
7/3 |
3.38 |
34:18 |
1:05 |
8:37 |
144 135-149 |
1240 |
182 180-186 |
5/7 |
3.50 |
35:22 |
1:05 |
8:39 |
150 148-152 |
1297 |
183 180-186 |
6/7 |
3.63 |
37:00 |
1:38 |
13:01 |
136 116-154 |
1771 |
136 118-186 |
2/3 |
3.75 |
39:01 |
2:01 |
16:10 |
110 102-117 |
1778 |
124 120-128 |
6/3 |
3.88 |
40:15 |
1:13 |
9:48 |
123 105-138 |
1205 |
173 128-184 |
7/3 |
4.00 |
41:17 |
1:02 |
8:15 |
146 140-149 |
1203 |
183 180-186 |
6/3 |
4.10 |
42:08 |
51 |
8:24 |
150 149-152 |
1259 |
185 180-186 |
2/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.4 |
178 |
3.3 |
28:50 |
8:45 |
Walk |
31.6 |
123 |
0.8 |
13:18 |
16:28 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
40.43% |
More |
800m |
4:11 |
8:24 |
46.79% |
More |
1km |
5:16 |
8:29 |
48.29% |
More |
Mile |
8:43 |
8:43 |
49.68% |
More |
5k |
31:29 |
10:08 |
46.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:27 |
9:27 |
45.79 |
5km |
31:24 |
10:06 |
46.90 |
5M |
52:00 |
10:24 |
46.13 |
10km |
1:05:28 |
10:32 |
45.77 |
10M |
1:48:25 |
10:51 |
45.69 |
Half |
2:24:20 |
11:01 |
45.06 |
20M |
3:46:02 |
11:18 |
45.60 |
Mara |
5:00:56 |
11:29 |
45.67 |
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