Sun 19th Sep 2021 at 5:11pm by Uwe
Run > Long Run
-
Time
39:25
-
Miles
4.00
-
Min/mi
9:51
-
Pacing
82%
-
WAVA
53.76
-
Stride(cm)
104
-
Cals
473
-
Cadence
157
-
BPM
129
-
%MHR
75.7
-
B/mi
1276
-
Asc(m)
194
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:45(9:45/m) 113/127bpm [1103b/mi] 99cal 6.15/6.78mph
2) 1m - 11:07(11:07/m) 133/139bpm [1478b/mi] 136cal 5.4/6.41mph
3) 1m - 9:46(9:46/m) 137/140bpm [1338b/mi] 124cal 6.14/6.87mph
4) 1m - 8:47(8:46/m) 140/147bpm [1226b/mi] 114cal 6.85/7.49mph
L quad pain! Otherwise ok.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:07 |
89 67-102 |
812 |
157 154-160 |
8/3 |
0.25 |
2:19 |
1:11 |
9:25 |
112 105-116 |
1055 |
158 154-162 |
2/14 |
0.38 |
3:41 |
1:22 +7
|
10:54 |
117 116-118 |
1276 |
157 152-162 |
14/7 |
0.50 |
5:41 |
2:00 +44
|
15:58 |
106 95-115 |
1693 |
155 136-160 |
8/24 |
0.63 |
7:01 |
1:20 +11
|
10:41 |
109 104-114 |
1165 |
156 154-162 |
8/2 |
0.75 |
8:17 |
1:16 |
10:07 |
117 115-120 |
1184 |
156 152-160 |
5/10 |
0.88 |
9:30 |
1:13 |
9:45 |
123 120-124 |
1200 |
156 152-162 |
3/7 |
1.00 |
10:47 |
1:17 |
10:14 |
126 124-127 |
1289 |
156 154-158 |
9/1 |
1.13 |
12:08 |
1:21 |
10:48 |
128 127-129 |
1383 |
155 152-158 |
6/5 |
1.25 |
13:33 |
1:25 |
11:21 |
129 128-131 |
1465 |
155 152-158 |
10/0 |
1.38 |
14:56 |
1:23 |
11:03 |
132 131-133 |
1458 |
155 154-158 |
9/4 |
1.50 |
16:23 |
1:27 |
11:38 |
134 133-135 |
1559 |
154 152-156 |
14/3 |
1.63 |
17:50 |
1:27 |
11:34 |
136 135-137 |
1572 |
154 150-156 |
12/4 |
1.75 |
19:09 |
1:19 |
10:33 |
136 135-136 |
1436 |
155 152-158 |
18/1 |
1.88 |
20:33 |
1:24 |
11:13 |
136 135-137 |
1526 |
155 152-158 |
10/6 |
2.00 |
21:53 |
1:20 |
10:42 |
138 136-139 |
1476 |
155 154-156 |
8/4 |
2.13 |
23:10 |
1:17 |
10:13 |
139 139-139 |
1419 |
155 152-158 |
7/2 |
2.25 |
24:28 |
1:18 |
10:24 |
139 138-140 |
1445 |
155 152-158 |
6/2 |
2.38 |
25:46 |
1:18 |
10:22 |
139 137-140 |
1442 |
154 146-158 |
4/3 |
2.50 |
26:57 |
1:12 |
9:34 |
136 135-137 |
1301 |
156 154-158 |
7/1 |
2.63 |
28:08 |
1:10 |
9:24 |
137 136-139 |
1287 |
157 154-164 |
3/4 |
2.75 |
29:20 |
1:12 |
9:36 |
137 135-139 |
1316 |
158 156-162 |
13/11 |
2.88 |
30:28 |
1:08 |
9:04 |
134 130-138 |
1214 |
156 154-158 |
1/5 |
3.00 |
31:43 |
1:16 +5
|
10:05 |
134 132-137 |
1351 |
156 140-160 |
5/2 |
3.13 |
32:46 |
1:03 |
8:23 |
136 133-137 |
1140 |
160 160-162 |
3/8 |
3.25 |
33:53 |
1:07 |
8:57 |
138 137-139 |
1235 |
158 156-162 |
9/6 |
3.38 |
34:56 |
1:02 |
8:19 |
136 134-137 |
1131 |
160 156-162 |
1/14 |
3.50 |
35:57 |
1:02 |
8:14 |
140 137-142 |
1153 |
161 156-164 |
3/13 |
3.63 |
37:01 |
1:04 |
8:29 |
141 140-142 |
1197 |
162 160-164 |
0/12 |
3.75 |
38:10 |
1:09 |
9:11 |
141 138-143 |
1295 |
159 154-162 |
1/7 |
3.88 |
39:18 |
1:08 |
9:01 |
142 141-144 |
1280 |
159 158-162 |
7/5 |
4.00 |
40:30 |
1:12 |
9:40 |
144 142-147 |
1391 |
158 156-160 |
3/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
156 |
4 |
39:17 |
10:06 |
Walk |
0.5 |
142 |
0 |
11 |
12:26 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
2.4 |
- |
- |
1:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:13 |
43.99% |
More |
800m |
4:10 |
8:23 |
51.64% |
More |
1km |
5:15 |
8:27 |
53.44% |
More |
Mile |
8:44 |
8:44 |
54.74% |
More |
5k |
30:47 |
9:54 |
52.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:04 |
9:04 |
52.71 |
5km |
30:09 |
9:42 |
54.05 |
5M |
49:56 |
9:59 |
53.40 |
10km |
1:02:52 |
10:07 |
53.08 |
10M |
1:44:07 |
10:25 |
53.12 |
Half |
2:18:37 |
10:35 |
52.46 |
20M |
3:37:04 |
10:51 |
53.09 |
Mara |
4:49:00 |
11:02 |
53.17 |
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