Thu 15th Apr 2021 at 8:00am by rupert bear
Run > Run-Walk
-
Time
35:20
-
Miles
3.61
-
Min/mi
9:47
-
Pacing
89%
-
WAVA
55.44
-
Stride(cm)
92
-
Cals
359
-
Cadence
179
-
BPM
117
-
%MHR
74.1
-
B/mi
1146
-
Asc(m)
139
-
Hillscore
2
-
Surface
Road
Notes & Comments
Longest interval 12mins @ about 9:30mm (forgot to walk!)
Split Summary
===
1) 0.3m - 3:06(10:11/m) 97/108bpm 25cal 5.89/6.3mph
2) 0.03m - 26(16:14/m) 99/101bpm 3cal 3.69/6.03mph
3) 0.38m - 3:36(9:32/m) 103/114bpm 32cal 6.29/6.51mph
4) 0.04m - 32(14:57/m) 109/112bpm 4cal 4.01/6.41mph
5) 0.48m - 4:20(9:05/m) 112/119bpm 43cal 6.61/6.85mph
6) 0.04m - 30(13:55/m) 113/116bpm 4cal 4.31/6.59mph
7) 0.71m - 6:37(9:19/m) 117/129bpm 70cal 6.44/6.93mph
8) 0.03m - 25(15:08/m) 124/129bpm 4cal 3.96/6.32mph
9) 1m - 9:45(9:45/m) 128/139bpm 114cal 6.15/6.91mph
10) 0.3m - 2:44(9:11/m) 128/138bpm 31cal 6.54/6.7mph
11) 0.05m - 49(16:25/m) 116/124bpm 6cal 3.65/6.57mph
12) 0.26m - 2:27(9:31/m) 118/127bpm 23cal 6.31/6.64mph
13) 0m - 1(6:54/m) 127/127bpm 8.71/6.45mph
3:06 26 3:36 32 4:20 30 6:37 25 9:45 2:44 49 2:27 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:08 |
89 62-106 |
902 |
180 114-186 |
4/0 |
0.25 |
2:30 |
1:14 |
9:54 |
103 99-108 |
1020 |
181 178-186 |
7/5 |
0.38 |
3:58 |
1:28 |
11:41 |
96 87-101 |
1121 |
169 112-186 |
12/9 |
0.50 |
5:10 |
1:12 |
9:38 |
102 99-106 |
982 |
183 180-188 |
4/12 |
0.63 |
6:21 |
1:11 |
9:26 |
106 103-108 |
999 |
184 184-186 |
4/4 |
0.75 |
7:44 |
1:24 |
11:08 |
109 98-114 |
1214 |
166 122-188 |
1/3 |
0.88 |
8:53 |
1:09 |
9:09 |
109 97-116 |
997 |
182 180-184 |
9/0 |
1.00 |
10:01 |
1:08 |
9:02 |
111 107-113 |
1003 |
183 182-186 |
3/9 |
1.13 |
11:08 |
1:07 |
8:54 |
115 112-119 |
1024 |
184 182-186 |
4/5 |
1.25 |
12:25 |
1:17 |
10:19 |
116 109-119 |
1196 |
171 126-184 |
3/5 |
1.38 |
13:37 |
1:12 |
9:38 |
108 104-110 |
1041 |
178 128-186 |
5/12 |
1.50 |
14:50 |
1:13 |
9:46 |
113 109-118 |
1103 |
185 180-188 |
6/3 |
1.63 |
15:56 |
1:06 |
8:47 |
120 116-122 |
1054 |
186 184-194 |
9/9 |
1.75 |
17:04 |
1:08 |
9:01 |
120 118-121 |
1082 |
184 182-186 |
9/8 |
1.88 |
18:15 |
1:11 |
9:32 |
120 117-122 |
1143 |
184 180-188 |
8/6 |
2.00 |
19:36 |
1:21 |
10:47 |
124 117-129 |
1337 |
167 124-190 |
4/4 |
2.13 |
20:52 |
1:16 |
10:08 |
119 115-124 |
1206 |
181 174-186 |
5/9 |
2.25 |
22:03 |
1:11 |
9:29 |
121 118-126 |
1147 |
183 176-188 |
4/3 |
2.38 |
23:10 |
1:07 |
8:53 |
125 124-126 |
1110 |
184 182-186 |
5/1 |
2.50 |
24:21 |
1:11 |
9:28 |
128 123-130 |
1211 |
180 176-184 |
5/4 |
2.63 |
25:37 |
1:16 |
10:09 |
128 127-129 |
1299 |
182 180-186 |
4/2 |
2.75 |
26:52 |
1:15 |
10:02 |
132 129-134 |
1324 |
183 180-184 |
4/1 |
2.88 |
28:07 |
1:15 |
9:57 |
134 131-139 |
1334 |
182 176-188 |
16/0 |
3.00 |
29:21 |
1:14 |
9:55 |
137 134-139 |
1358 |
182 178-184 |
9/13 |
3.13 |
30:30 |
1:08 |
9:07 |
134 129-138 |
1221 |
181 174-184 |
5/5 |
3.25 |
31:39 |
1:09 |
9:14 |
123 120-127 |
1136 |
182 174-186 |
4/4 |
3.38 |
33:09 |
1:30 |
11:59 |
115 106-123 |
1378 |
154 120-186 |
2/6 |
3.50 |
34:22 |
1:13 |
9:45 |
118 112-121 |
1151 |
182 172-188 |
2/7 |
3.60 |
35:21 |
59 |
9:26 |
123 121-127 |
1159 |
184 182-186 |
6/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.5 |
182 |
3.5 |
33:03 |
9:33 |
Walk |
6.5 |
123 |
0.1 |
2:18 |
16:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:53 |
41.77% |
More |
800m |
4:33 |
9:09 |
48.57% |
More |
1km |
5:45 |
9:16 |
50.07% |
More |
Mile |
9:17 |
9:17 |
52.83% |
More |
5k |
30:11 |
9:43 |
55.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:57 |
8:57 |
54.83 |
5km |
30:05 |
9:41 |
55.65 |
5M |
50:04 |
10:01 |
54.78 |
10km |
1:03:10 |
10:10 |
54.38 |
10M |
1:45:07 |
10:31 |
54.19 |
Half |
2:20:19 |
10:43 |
53.40 |
20M |
3:40:41 |
11:02 |
53.80 |
Mara |
4:54:36 |
11:15 |
53.74 |
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