Tue 21st Sep 2021 at 8:50am by Stevewjj
Run > Medium Long Run
Good
-
Time
54:03
-
Miles
4.41
-
Min/mi
12:15
-
Pacing
62%
-
WAVA
39.67
-
Stride(cm)
74
-
Cals
558
-
Cadence
178
-
BPM
164
-
%MHR
96
-
B/mi
2012
-
Asc(m)
164
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 7:10(7:10/km) 149/159bpm [1067b/km] 65cal 8.38/10.52kmph
2) 1km - 6:59(6:59/km) 155/169bpm [1083b/km] 66cal 8.59/10.25kmph
3) 1km - 7:30(7:30/km) 160/165bpm [1200b/km] 74cal 8/8.83kmph
4) 1km - 8:11(8:11/km) 162/168bpm [1325b/km] 82cal 7.34/9.31kmph
5) 1km - 9:08(9:08/km) 171/187bpm [1562b/km] 99cal 6.57/10.25kmph
6) 1km - 7:09(7:09/km) 183/188bpm [1307b/km] 82cal 8.4/8.97kmph
7) 1km - 7:17(7:17/km) 181/194bpm [1319b/km] 83cal 8.24/8.83kmph
8) 0.09km - 40(6:59/km) 183/184bpm [1279b/km] 7cal 8.59/8.67kmph
7:10 6:59 7:30 8:11 9:08 7:09 7:17 40
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:22 |
1:22 |
10:53 |
137 109-152 |
1492 |
177 124-184 |
2/3 |
| 0.25 |
2:47 |
1:25 |
11:23 |
151 148-153 |
1719 |
180 178-184 |
5/4 |
| 0.38 |
4:13 |
1:26 |
11:25 |
152 149-157 |
1735 |
181 178-184 |
2/5 |
| 0.50 |
5:51 |
1:39 |
13:10 |
152 150-153 |
2001 |
180 126-194 |
5/6 |
| 0.63 |
7:11 |
1:19 |
10:35 |
155 154-159 |
1640 |
186 180-192 |
4/6 |
| 0.75 |
8:34 |
1:24 |
11:10 |
157 153-161 |
1752 |
183 178-190 |
1/10 |
| 0.88 |
11:01 |
2:27 +1:06
|
19:34 |
145 124-156 |
2837 |
183 178-188 |
12/0 |
| 1.00 |
12:26 |
1:25 |
11:18 |
158 148-167 |
1785 |
182 178-186 |
5/15 |
| 1.13 |
13:57 |
1:31 |
12:06 |
161 158-166 |
1947 |
181 172-186 |
21/9 |
| 1.25 |
16:33 |
2:37 +1:18
|
20:54 |
155 121-167 |
3241 |
183 180-190 |
2/10 |
| 1.38 |
18:04 |
1:31 |
12:06 |
156 146-165 |
1887 |
183 178-186 |
8/4 |
| 1.50 |
19:35 |
1:31 |
12:04 |
160 156-162 |
1932 |
186 184-190 |
6/4 |
| 1.63 |
21:09 |
1:34 |
12:32 |
160 157-163 |
2007 |
180 176-184 |
4/3 |
| 1.75 |
22:38 |
1:29 |
11:53 |
159 155-161 |
1889 |
181 178-184 |
5/6 |
| 1.88 |
24:11 |
1:33 |
12:25 |
161 159-164 |
2000 |
181 176-184 |
6/5 |
| 2.00 |
25:42 |
1:31 |
12:05 |
163 161-165 |
1969 |
182 178-184 |
5/5 |
| 2.13 |
27:09 |
1:27 |
11:38 |
160 152-167 |
1862 |
184 182-186 |
5/13 |
| 2.25 |
28:46 |
1:37 |
12:56 |
163 158-166 |
2109 |
177 122-196 |
12/1 |
| 2.38 |
30:31 |
1:46 |
14:05 |
164 163-166 |
2309 |
184 176-190 |
3/2 |
| 2.50 |
32:36 |
2:04 |
16:34 |
154 139-165 |
2551 |
135 114-184 |
3/0 |
| 2.63 |
34:59 |
2:23 +13
|
19:08 |
162 145-180 |
3099 |
152 104-180 |
2/3 |
| 2.75 |
38:10 |
3:11 +58
|
25:27 |
165 146-183 |
4198 |
161 100-188 |
4/4 |
| 2.88 |
39:49 |
1:39 |
13:14 |
180 178-184 |
2381 |
186 182-188 |
7/2 |
| 3.00 |
41:21 |
1:32 |
12:12 |
182 177-186 |
2222 |
187 180-194 |
0/2 |
| 3.13 |
42:43 |
1:23 |
11:02 |
183 178-187 |
2018 |
189 186-190 |
1/3 |
| 3.25 |
44:10 |
1:26 |
11:29 |
182 179-183 |
2090 |
189 186-192 |
4/2 |
| 3.38 |
45:32 |
1:23 |
11:02 |
183 181-186 |
2018 |
188 186-190 |
3/5 |
| 3.50 |
46:56 |
1:24 |
11:09 |
184 182-185 |
2052 |
187 180-190 |
3/5 |
| 3.63 |
48:19 |
1:23 |
11:04 |
184 182-187 |
2035 |
187 182-190 |
8/9 |
| 3.75 |
49:58 |
1:39 |
13:10 |
182 180-184 |
2395 |
186 184-188 |
7/7 |
| 3.88 |
51:28 |
1:30 |
12:04 |
173 161-183 |
2087 |
186 184-188 |
12/6 |
| 4.00 |
53:02 |
1:34 |
12:31 |
181 172-190 |
2265 |
188 182-190 |
8/4 |
| 4.13 |
54:23 |
1:21 |
10:50 |
183 180-193 |
1982 |
188 186-190 |
16/19 |
| 4.25 |
55:51 |
1:27 |
11:40 |
184 181-190 |
2146 |
189 188-190 |
8/7 |
| 4.38 |
57:14 |
1:24 |
11:09 |
183 182-184 |
2040 |
187 184-190 |
16/15 |
| 4.41 |
57:38 |
24 |
12:09 |
182 182-183 |
2211 |
186 184-188 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
86.8 |
183 |
4.3 |
49:38 |
12:25 |
| Walk |
7.5 |
119 |
0.2 |
4:32 |
28:48 |
| Still |
0.6 |
- |
- |
21 |
- |
| Pause |
5.1 |
- |
- |
3:07 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:37 |
10:33 |
32.10% |
More |
| 800m |
5:28 |
11:00 |
36.34% |
More |
| 1km |
6:53 |
11:05 |
37.62% |
More |
| Mile |
11:25 |
11:25 |
38.50% |
More |
| 5k |
40:20 |
12:59 |
37.11% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:13 |
11:13 |
39.19 |
| 5km |
37:17 |
12:00 |
40.14 |
| 5M |
1:01:45 |
12:21 |
39.51 |
| 10km |
1:17:44 |
12:31 |
39.21 |
| 10M |
2:08:44 |
12:52 |
39.16 |
| Half |
2:51:24 |
13:05 |
38.63 |
| 20M |
4:28:24 |
13:25 |
39.09 |
| Mara |
5:57:21 |
13:38 |
39.15 |
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