Fri 3rd Sep 2021 at 5:23am by Ranrad
Run > General
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Time
43:48
-
Miles 4.67
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Min/mi 9:23
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Pacing
79%
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Stride(cm)
109
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Cals
461
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Cadence
157
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BPM
139
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%MHR
81.2
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B/mi 1302
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Asc(m)
192
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Hillscore
9
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:07(9:51/m) 130/140bpm [1280b/mi] 63cal 6.1/6.51mph
2) 0.42m - 4:00(9:34/m) 138/144bpm [1321b/mi] 46cal 6.27/6.57mph
3) 0.14m - 1:00(7:03/m) 146/152bpm [1030b/mi] 12cal 8.5/8.79mph
4) 0.06m - 1:00(15:34/m) 138/153bpm [2149b/mi] 11cal 3.85/8.56mph
5) 0.1m - 1:00(9:56/m) 125/134bpm [1241b/mi] 8cal 6.04/6.35mph
6) 0.14m - 1:00(6:57/m) 145/152bpm [1008b/mi] 12cal 8.63/8.72mph
7) 0.06m - 1:00(16:00/m) 140/153bpm [2240b/mi] 11cal 3.75/8.79mph
8) 0.11m - 1:00(9:16/m) 125/130bpm [1157b/mi] 8cal 6.48/6.82mph
9) 0.16m - 1:00(6:21/m) 145/157bpm [921b/mi] 11cal 9.45/10.31mph
10) 0.07m - 1:00(15:01/m) 146/156bpm [2191b/mi] 12cal 4/10.08mph
11) 0.1m - 1:00(9:31/m) 130/135bpm [1238b/mi] 9cal 6.3/6.62mph
12) 0.15m - 1:00(6:45/m) 145/153bpm [978b/mi] 11cal 8.89/9.29mph
13) 0.07m - 1:00(13:59/m) 144/154bpm [2013b/mi] 11cal 4.29/9.08mph
14) 0.11m - 1:00(9:19/m) 128/136bpm [1193b/mi] 8cal 6.44/6.66mph
15) 0.15m - 1:00(6:32/m) 146/154bpm [953b/mi] 11cal 9.19/9.6mph
16) 0.07m - 1:00(15:13/m) 145/155bpm [2207b/mi] 11cal 3.94/9.6mph
17) 0.11m - 1:00(9:10/m) 131/136bpm [1201b/mi] 8cal 6.54/6.72mph
18) 0.14m - 1:00(6:54/m) 146/155bpm [1008b/mi] 11cal 8.69/8.72mph
19) 0.08m - 1:00(13:05/m) 144/154bpm [1885b/mi] 11cal 4.58/8.81mph
20) 0.11m - 1:00(9:01/m) 133/140bpm [1200b/mi] 8cal 6.65/6.82mph
21) 0.14m - 1:00(7:00/m) 148/156bpm [1036b/mi] 12cal 8.57/8.95mph
22) 0.07m - 1:00(14:53/m) 144/155bpm [2144b/mi] 11cal 4.03/8.79mph
23) 0.12m - 1:00(8:36/m) 132/137bpm [1136b/mi] 8cal 6.97/6.95mph
24) 0.16m - 1:00(6:27/m) 149/158bpm [960b/mi] 11cal 9.31/9.98mph
25) 0.07m - 1:00(13:47/m) 149/159bpm [2053b/mi] 12cal 4.36/9.64mph
26) 0.11m - 1:00(8:55/m) 133/136bpm [1186b/mi] 8cal 6.73/6.78mph
27) 0.62m - 5:59(9:38/m) 142/151bpm [1369b/mi] 65cal 6.23/7.06mph
28) 0.41m - 3:42(9:02/m) 143/145bpm [1292b/mi] 41cal 6.64/6.85mph
===
1) 0.62m - 6:07(9:51/m) 130/140bpm [1280b/mi] 63cal 6.1/6.51mph
2) 0.42m - 4:00(9:34/m) 138/144bpm [1321b/mi] 46cal 6.27/6.57mph
3) 0.14m - 1:00(7:03/m) 146/152bpm [1030b/mi] 12cal 8.5/8.79mph
4) 0.06m - 1:00(15:34/m) 138/153bpm [2149b/mi] 11cal 3.85/8.56mph
5) 0.1m - 1:00(9:56/m) 125/134bpm [1241b/mi] 8cal 6.04/6.35mph
6) 0.14m - 1:00(6:57/m) 145/152bpm [1008b/mi] 12cal 8.63/8.72mph
7) 0.06m - 1:00(16:00/m) 140/153bpm [2240b/mi] 11cal 3.75/8.79mph
8) 0.11m - 1:00(9:16/m) 125/130bpm [1157b/mi] 8cal 6.48/6.82mph
9) 0.16m - 1:00(6:21/m) 145/157bpm [921b/mi] 11cal 9.45/10.31mph
10) 0.07m - 1:00(15:01/m) 146/156bpm [2191b/mi] 12cal 4/10.08mph
11) 0.1m - 1:00(9:31/m) 130/135bpm [1238b/mi] 9cal 6.3/6.62mph
12) 0.15m - 1:00(6:45/m) 145/153bpm [978b/mi] 11cal 8.89/9.29mph
13) 0.07m - 1:00(13:59/m) 144/154bpm [2013b/mi] 11cal 4.29/9.08mph
14) 0.11m - 1:00(9:19/m) 128/136bpm [1193b/mi] 8cal 6.44/6.66mph
15) 0.15m - 1:00(6:32/m) 146/154bpm [953b/mi] 11cal 9.19/9.6mph
16) 0.07m - 1:00(15:13/m) 145/155bpm [2207b/mi] 11cal 3.94/9.6mph
17) 0.11m - 1:00(9:10/m) 131/136bpm [1201b/mi] 8cal 6.54/6.72mph
18) 0.14m - 1:00(6:54/m) 146/155bpm [1008b/mi] 11cal 8.69/8.72mph
19) 0.08m - 1:00(13:05/m) 144/154bpm [1885b/mi] 11cal 4.58/8.81mph
20) 0.11m - 1:00(9:01/m) 133/140bpm [1200b/mi] 8cal 6.65/6.82mph
21) 0.14m - 1:00(7:00/m) 148/156bpm [1036b/mi] 12cal 8.57/8.95mph
22) 0.07m - 1:00(14:53/m) 144/155bpm [2144b/mi] 11cal 4.03/8.79mph
23) 0.12m - 1:00(8:36/m) 132/137bpm [1136b/mi] 8cal 6.97/6.95mph
24) 0.16m - 1:00(6:27/m) 149/158bpm [960b/mi] 11cal 9.31/9.98mph
25) 0.07m - 1:00(13:47/m) 149/159bpm [2053b/mi] 12cal 4.36/9.64mph
26) 0.11m - 1:00(8:55/m) 133/136bpm [1186b/mi] 8cal 6.73/6.78mph
27) 0.62m - 5:59(9:38/m) 142/151bpm [1369b/mi] 65cal 6.23/7.06mph
28) 0.41m - 3:42(9:02/m) 143/145bpm [1292b/mi] 41cal 6.64/6.85mph
6:07 4:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 5:59 3:42
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:14 | 1:14 | 9:50 | 113 90-128 | 1111 | 160 78-168 | 15/0 |
0.25 | 2:24 | 1:10 | 9:23 | 134 128-138 | 1258 | 165 162-168 | 1/6 |
0.38 | 3:36 | 1:12 | 9:39 | 137 134-140 | 1321 | 165 164-166 | 9/2 |
0.50 | 4:46 | 1:09 | 9:13 | 134 128-138 | 1236 | 165 164-166 | 0/12 |
0.63 | 6:06 | 1:21 | 10:47 | 135 129-138 | 1455 | 164 164-166 | 2/15 |
0.75 | 7:22 | 1:16 | 10:06 | 138 135-141 | 1394 | 164 162-164 | 16/8 |
0.88 | 8:36 | 1:14 | 9:52 | 138 134-144 | 1362 | 163 160-164 | 8/7 |
1.00 | 9:45 | 1:08 | 9:07 | 137 133-139 | 1248 | 163 162-166 | 13/2 |
1.13 | 10:42 | 57 | 7:39 | 143 140-148 | 1094 | 176 164-182 | 2/11 |
1.25 | 12:10 | 1:28 | 11:45 | 137 116-153 | 1611 | 130 114-182 | 4/6 |
1.38 | 13:20 | 1:09 | 9:14 | 131 119-142 | 1210 | 166 162-180 | 11/0 |
1.50 | 14:14 | 54 | 7:15 | 149 145-152 | 1080 | 172 120-178 | 3/10 |
1.63 | 15:45 | 1:31 | 12:05 | 133 120-150 | 1608 | 130 112-166 | 2/4 |
1.75 | 16:42 | 57 | 7:37 | 139 130-148 | 1059 | 178 164-186 | 8/8 |
1.88 | 18:01 | 1:19 | 10:32 | 148 129-156 | 1558 | 140 110-186 | 7/3 |
2.00 | 19:09 | 1:08 | 9:05 | 131 126-138 | 1191 | 162 132-174 | 2/5 |
2.13 | 20:01 | 52 | 7:00 | 147 140-152 | 1028 | 180 178-182 | 8/4 |
2.25 | 21:29 | 1:28 | 11:42 | 135 121-153 | 1579 | 137 116-180 | 3/5 |
2.38 | 22:31 | 1:02 | 8:13 | 138 129-147 | 1133 | 171 164-180 | 2/5 |
2.50 | 23:32 | 1:02 | 8:13 | 152 149-155 | 1250 | 151 114-182 | 12/4 |
2.63 | 24:55 | 1:22 | 10:59 | 134 125-146 | 1473 | 135 112-166 | 4/10 |
2.75 | 25:51 | 56 | 7:26 | 144 136-151 | 1071 | 177 166-178 | 2/6 |
2.88 | 27:11 | 1:21 | 10:44 | 143 126-155 | 1535 | 144 116-182 | 6/1 |
3.00 | 28:16 | 1:05 | 8:42 | 136 128-143 | 1184 | 166 164-178 | 5/5 |
3.13 | 29:11 | 55 | 7:21 | 151 145-156 | 1109 | 176 126-182 | 0/9 |
3.25 | 30:38 | 1:27 | 11:37 | 135 127-151 | 1568 | 138 116-168 | 8/4 |
3.38 | 31:35 | 57 | 7:35 | 141 133-150 | 1069 | 175 166-182 | 4/7 |
3.50 | 32:41 | 1:06 | 8:45 | 155 150-158 | 1357 | 155 116-186 | 7/9 |
3.63 | 33:56 | 1:15 | 10:03 | 135 130-147 | 1356 | 146 116-168 | 10/3 |
3.75 | 35:04 | 1:07 | 9:00 | 140 136-143 | 1259 | 166 164-166 | 3/7 |
3.88 | 36:14 | 1:10 | 9:19 | 137 133-143 | 1276 | 166 164-168 | 3/4 |
4.00 | 37:18 | 1:04 | 8:35 | 138 135-142 | 1184 | 167 166-168 | 3/13 |
4.13 | 38:49 | 1:31 | 12:06 | 146 142-149 | 1767 | 161 116-168 | 10/8 |
4.25 | 39:59 | 1:10 | 9:18 | 146 142-150 | 1359 | 166 164-168 | 16/3 |
4.38 | 41:05 | 1:06 | 8:48 | 141 139-144 | 1242 | 168 168-170 | 3/9 |
4.50 | 42:12 | 1:07 | 8:56 | 144 142-145 | 1287 | 167 162-168 | 7/3 |
4.63 | 43:20 | 1:08 | 9:04 | 143 142-144 | 1297 | 167 166-168 | 5/7 |
4.67 | 43:48 | 28 | 9:51 | 144 143-144 | 1419 | 166 164-168 | 5/7 |
Elevation
Asc 192m,
Range 31m, Flat prediction 43:38
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
19 5.3% | 9:13 |
19 11.4% | 9:12 |
16 10.4% | 10:09 |
15 9.2% | 12:46 |
13 5.8% | 9:02 |
10 7.3% | 7:21 |
See your biggest climbs |
Cadence
157 (186 max)
Stride Length: 109cm
Run: 77.3%
Walk: 22.7%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile |
---|---|---|
1M | 8:33 | 8:33 |
5km | 28:26 | 9:09 |
5M | 47:05 | 9:25 |
10km | 59:17 | 9:32 |
10M | 1:38:10 | 9:49 |
Half | 2:10:43 | 9:59 |
20M | 3:24:41 | 10:14 |
Mara | 4:32:31 | 10:24 |
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