Run > Warm Down

26th Sep 2021 at 8:47am by UltraDunc

  • 30:15
    Time
  • 2.28
    Miles
  • 13:16
    Min/mi
  • 36.87
    WAVA
  • 315
    Cals
  • 140
    Cadence
  • 124
    bpm
  • Road
    Surface

 

Notes & Comments

13:00 15:34 3:09

Map

Pin Map

Pace

54% 43% 3%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 55 55 0.06 14:42 122 116-131 1793 154 94-186 1/7
2 1:40 45 0.13 12:02 136 129-141 1638 182 176-196 0/8
3 2:29 49 0.19 12:58 135 129-141 1751 132 54-190 5/1
4 3:13 44 0.25 11:43 127 125-132 1488 143 58-200 3/3
5 4:05 52 0.31 13:53 135 120-141 1875 182 172-198 1/0
6 4:24 19 0.38 5:04 139 100-163 704 182 176-194 20/12
7 5:25 1:01 0.44 16:15 130 98-150 2111 137 58-194 5/6
8 6:19 54 0.50 14:31 139 102-193 2019 126 58-196 0/0
9 7:10 51 0.56 13:33 124 104-151 1681 148 60-194 7/8
10 7:55 45 0.63 11:57 136 124-157 1625 148 58-202 3/4
11 8:44 49 0.69 13:09 127 112-169 1670 124 54-194 1/2
12 9:31 47 0.75 12:31 132 120-151 1651 166 116-198 1/2
13 10:32 1:00 0.81 16:07 125 110-200 2014 95 56-200 2/2
14 11:09 38 0.88 10:04 155 111-200 1561 184 176-200 1/2
15 11:55 46 0.94 12:11 137 98-200 1668 148 62-192 1/1
16 12:59 1:04 1.00 17:03 117 98-200 1996 66 58-114 2/2
17 13:54 55 1.06 14:47 119 98-176 1760 118 56-202 3/0
18 14:33 39 1.13 10:24 129 114-200 1342 184 180-198 1/0
19 16:53 2:19 1.19 37:09 114 101-165 4235 155 88-194 0/0
20 18:01 1:08 1.25 18:14 113 98-169 2060 94 56-122 0/7
21 18:51 50 1.31 13:21 121 106-196 1614 157 58-198 1/0
22 19:56 1:05 1.38 17:16 120 98-200 2073 68 54-124 3/0
23 20:51 55 1.44 14:44 114 98-155 1679 94 56-192 3/1
24 21:45 54 1.50 14:20 121 98-147 1734 125 60-194 1/1
25 22:25 40 1.56 10:40 119 99-142 1268 183 180-194 0/3
26 23:27 1:02 1.63 16:33 117 100-133 1936 100 54-198 1/1
27 24:16 49 1.69 13:04 123 102-200 1607 160 56-194 1/3
28 25:01 45 1.75 11:59 130 101-191 1558 146 58-194 3/2
29 25:45 44 1.81 11:40 123 119-127 1434 167 92-198 4/1
30 26:47 1:03 1.88 16:41 114 104-122 1901 97 58-182 2/3
31 27:31 44 1.94 11:37 120 116-124 1393 179 120-202 2/1
32 28:33 1:03 2.00 16:41 114 107-120 1902 104 58-194 0/2
33 29:17 44 2.06 11:36 118 113-123 1369 181 140-202 3/2
34 30:00 43 2.13 11:25 126 122-128 1439 183 174-200 2/2
35 30:42 43 2.19 11:25 129 127-131 1473 185 178-198 3/6
36 31:24 42 2.25 11:09 130 127-132 1451 186 178-202 2/3
37 31:43 19 2.28 10:18 132 131-133 1361 188 180-198 1/1

Heart

2% 96% 0% 0% 0%
124bpm (200 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 11m, Desc 9m, Range 15m
Elevation Graph
Grade Bands

Cadence

140 (202 max)
Cadence Chart
Cadence Bands

Kit

  • Innov-8 X Talon 200
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:47 11:13 31.63% 20.5 More
800m 6:16 12:36 33.62% 19.2 More
1km 7:52 12:39 33.47% 19.6 More
Mile 13:19 13:19 34.65% 19.3 More

Predictions

Best WAVA 38.02%
Dist Time Per Mile WAVA
1M 12:38 12:38 36.51
5km 42:00 13:31 38.02
5M 1:09:32 13:54 37.70
10km 1:27:33 14:05 37.47
10M 2:24:59 14:30 37.16
Half 3:13:02 14:44 36.68
20M 5:02:17 15:07 36.94
Mara 6:42:27 15:22 37.33

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.06
2.6%
37:36
NW
0.05
2.2%
13:45
N
0.03
1.1%
10:51
NE
1.68
73.7%
13:12
W
0.08
3.6%
10:51
E
0.25
10.8%
14:44
SW
0.13
5.7%
13:09
S
0.01
0.3%
10:44
SE
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