Mon 13th Sep 2021 at 12:06pm by geordiegirl
Run > General
-
Time
40:39
-
Miles
4.00
-
Min/mi
10:10
-
Pacing
85%
-
WAVA
53.15
-
Stride(cm)
92
-
Cals
456
-
Cadence
171
-
BPM
159
-
%MHR
93
-
B/mi
1616
-
Asc(m)
69
-
Hillscore
5
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 10:23(10:23/m) 140/160bpm [1454b/mi] 106cal
2) 1m - 10:09(10:09/m) 162/175bpm [1645b/mi] 115cal
3) 1m - 10:48(10:48/m) 166/176bpm [1793b/mi] 121cal
4) 1m - 9:17(9:17/m) 173/184bpm [1606b/mi] 114cal
5) 0.01m - 2(5:44/m) 180/180bpm [1033b/mi]
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:48 |
1:48 +4
|
14:24 |
113 90-134 |
1627 |
147 94-176 |
5/0 |
0.25 |
3:12 |
1:24 |
11:09 |
148 137-155 |
1649 |
163 118-174 |
4/6 |
0.38 |
4:27 |
1:15 |
10:00 |
145 138-154 |
1449 |
171 130-182 |
4/0 |
0.50 |
5:40 |
1:14 |
9:49 |
140 138-144 |
1374 |
173 164-182 |
3/3 |
0.63 |
6:49 |
1:09 |
9:13 |
148 144-151 |
1363 |
179 174-182 |
1/2 |
0.75 |
7:59 |
1:10 |
9:16 |
148 140-153 |
1372 |
177 166-182 |
0/5 |
0.88 |
9:06 |
1:08 |
9:01 |
145 141-146 |
1308 |
180 178-182 |
0/7 |
1.00 |
10:28 |
1:21 |
10:50 |
147 138-160 |
1591 |
173 166-180 |
0/8 |
1.13 |
11:43 |
1:16 |
10:07 |
167 163-171 |
1689 |
173 168-178 |
5/1 |
1.25 |
13:03 |
1:19 |
10:35 |
170 167-172 |
1801 |
172 164-180 |
5/0 |
1.38 |
14:10 |
1:07 |
8:57 |
166 160-174 |
1486 |
180 178-184 |
4/1 |
1.50 |
15:24 |
1:14 |
9:54 |
158 155-160 |
1565 |
167 120-180 |
0/9 |
1.63 |
16:55 |
1:30 |
12:03 |
162 155-168 |
1951 |
167 126-176 |
5/3 |
1.75 |
18:31 |
1:36 +18
|
12:47 |
158 149-169 |
2019 |
169 130-180 |
8/0 |
1.88 |
19:44 |
1:14 |
9:52 |
156 148-162 |
1538 |
170 120-176 |
0/5 |
2.00 |
20:55 |
1:11 |
9:26 |
158 153-160 |
1490 |
174 170-178 |
2/2 |
2.13 |
22:20 |
1:25 |
11:18 |
166 160-169 |
1877 |
167 130-174 |
0/4 |
2.25 |
23:39 |
1:19 |
10:35 |
164 158-173 |
1736 |
164 122-174 |
6/0 |
2.38 |
25:00 |
1:20 |
10:42 |
159 155-166 |
1701 |
170 130-176 |
3/1 |
2.50 |
26:19 |
1:20 |
10:37 |
164 160-170 |
1742 |
163 124-180 |
3/2 |
2.63 |
27:38 |
1:19 |
10:28 |
164 160-166 |
1717 |
170 114-178 |
3/3 |
2.75 |
28:52 |
1:14 |
9:51 |
170 164-174 |
1675 |
176 172-182 |
3/3 |
2.88 |
30:11 |
1:19 |
10:36 |
170 165-174 |
1802 |
169 126-176 |
3/1 |
3.00 |
31:41 |
1:30 |
11:59 |
169 167-171 |
2025 |
165 120-176 |
4/0 |
3.13 |
33:01 |
1:20 +4
|
10:40 |
174 169-177 |
1856 |
173 158-182 |
7/0 |
3.25 |
34:21 |
1:20 |
10:39 |
168 164-171 |
1788 |
171 126-186 |
4/3 |
3.38 |
35:35 |
1:15 |
9:57 |
169 164-172 |
1680 |
174 168-182 |
3/2 |
3.50 |
36:44 |
1:09 |
9:10 |
172 171-175 |
1577 |
179 174-182 |
2/3 |
3.63 |
37:56 |
1:11 |
9:31 |
175 172-179 |
1665 |
181 176-182 |
3/0 |
3.75 |
38:56 |
1:00 |
8:02 |
177 174-182 |
1423 |
186 176-192 |
1/7 |
3.88 |
40:00 |
1:04 |
8:31 |
176 172-177 |
1499 |
183 180-186 |
0/2 |
4.00 |
41:04 |
1:04 |
8:34 |
180 176-184 |
1541 |
183 174-188 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.7 |
174 |
3.9 |
38:05 |
9:59 |
Walk |
6.3 |
118 |
0.2 |
2:36 |
17:19 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
0.9 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
48.21% |
More |
800m |
4:18 |
8:40 |
49.76% |
More |
1km |
5:26 |
8:45 |
51.44% |
More |
Mile |
9:21 |
9:21 |
51.05% |
More |
5k |
31:47 |
10:14 |
52.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:46 |
8:46 |
54.41 |
5km |
30:44 |
9:54 |
54.23 |
5M |
52:02 |
10:24 |
52.29 |
10km |
1:06:11 |
10:39 |
51.47 |
10M |
1:52:04 |
11:12 |
50.10 |
Half |
2:31:07 |
11:32 |
48.53 |
20M |
4:01:22 |
12:04 |
47.83 |
Mara |
5:25:27 |
12:25 |
46.99 |
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Nice pace GG. Good speed work especially at the finish. Intervals?
Welcome back home GG. This run must have seemed rather mundane by comparison! Still a very good run, with a speedy last mile.