Mon 6th Dec 2021 at 7:49pm by Paul_NH2
Run > General
-
Time
34:14
-
Miles
4.28
-
Min/mi
8:00
-
Pacing
90%
-
WAVA
57.00
-
Stride(cm)
126
-
Cals
454
-
Cadence
160
-
BPM
159
-
%MHR
66.4
-
B/mi
1275
-
Asc(m)
53
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:38(7:38/m) 154/161bpm [1176b/mi] 97cal 7.86/10.62mph
2) 1m - 8:03(8:03/m) 159/168bpm [1281b/mi] 107cal 7.45/8.08mph
3) 1m - 7:56(7:56/m) 162/175bpm [1284b/mi] 107cal 7.57/8.27mph
4) 1m - 8:16(8:16/m) 161/173bpm [1330b/mi] 110cal 7.26/8.58mph
5) 0.28m - 2:21(8:25/m) 169/175bpm [1422b/mi] 33cal 7.13/8.37mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:36 |
142 101-159 |
1079 |
164 162-166 |
4/2 |
0.25 |
1:52 |
55 |
7:21 |
156 151-159 |
1146 |
161 160-164 |
3/4 |
0.38 |
2:49 |
57 |
7:38 |
157 154-160 |
1199 |
162 158-164 |
0/4 |
0.50 |
3:48 |
59 |
7:49 |
155 153-156 |
1211 |
160 152-162 |
4/1 |
0.63 |
4:50 |
1:02 |
8:13 |
154 151-157 |
1266 |
160 158-160 |
1/3 |
0.75 |
5:43 |
54 |
7:09 |
155 154-157 |
1108 |
160 160-162 |
0/5 |
0.88 |
6:38 |
55 |
7:17 |
158 156-160 |
1150 |
161 160-162 |
1/6 |
1.00 |
7:37 |
59 |
7:50 |
152 148-159 |
1191 |
161 160-162 |
2/2 |
1.13 |
8:36 |
59 |
7:52 |
154 151-156 |
1212 |
161 160-162 |
3/1 |
1.25 |
9:38 |
1:03 |
8:23 |
155 154-157 |
1298 |
161 158-162 |
3/2 |
1.38 |
10:41 |
1:03 |
8:24 |
157 155-158 |
1319 |
160 158-160 |
2/1 |
1.50 |
11:42 |
1:01 |
8:07 |
157 155-160 |
1275 |
161 160-162 |
5/1 |
1.63 |
12:40 |
57 |
7:37 |
161 158-165 |
1227 |
161 160-162 |
3/1 |
1.75 |
13:41 |
1:02 |
8:12 |
164 162-166 |
1346 |
160 158-162 |
2/4 |
1.88 |
14:37 |
56 |
7:26 |
164 161-166 |
1219 |
159 158-160 |
1/4 |
2.00 |
15:41 |
1:04 |
8:31 |
162 160-164 |
1379 |
159 158-160 |
0/5 |
2.13 |
16:30 |
50 |
6:38 |
163 162-164 |
1081 |
158 156-160 |
1/5 |
2.25 |
17:30 |
59 |
7:56 |
162 161-163 |
1285 |
159 158-160 |
7/0 |
2.38 |
18:37 |
1:07 |
8:54 |
162 161-164 |
1443 |
160 158-162 |
4/1 |
2.50 |
19:33 |
57 |
7:34 |
162 158-166 |
1225 |
159 154-160 |
3/1 |
2.63 |
20:37 |
1:04 |
8:31 |
165 158-175 |
1404 |
158 148-160 |
1/2 |
2.75 |
21:38 |
1:01 |
8:06 |
167 160-173 |
1352 |
158 152-162 |
1/2 |
2.88 |
22:36 |
58 |
7:43 |
159 155-163 |
1228 |
159 158-160 |
4/1 |
3.00 |
23:36 |
1:00 |
8:01 |
159 155-161 |
1274 |
160 154-162 |
2/4 |
3.13 |
24:37 |
1:01 |
8:08 |
162 159-164 |
1318 |
158 158-160 |
0/7 |
3.25 |
25:31 |
54 |
7:15 |
163 160-166 |
1182 |
159 156-162 |
1/5 |
3.38 |
26:27 |
55 |
7:22 |
161 157-164 |
1185 |
160 158-162 |
1/1 |
3.50 |
27:31 |
1:05 |
8:37 |
153 149-156 |
1319 |
159 158-160 |
3/0 |
3.63 |
28:34 |
1:03 |
8:26 |
156 154-159 |
1315 |
159 156-160 |
4/1 |
3.75 |
29:31 |
57 |
7:32 |
158 156-162 |
1191 |
159 158-162 |
3/0 |
3.88 |
30:38 |
1:07 |
8:54 |
167 160-171 |
1487 |
160 158-162 |
2/2 |
4.00 |
31:52 |
1:14 |
9:51 |
167 162-173 |
1645 |
159 156-162 |
4/1 |
4.13 |
32:58 |
1:06 |
8:51 |
170 168-174 |
1503 |
161 160-164 |
4/1 |
4.25 |
33:55 |
57 |
7:39 |
167 164-169 |
1279 |
160 158-162 |
1/4 |
4.28 |
34:13 |
18 |
9:50 |
165 163-167 |
1622 |
157 154-160 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
159 |
4.2 |
33:45 |
7:59 |
Walk |
1.2 |
152 |
0.1 |
25 |
7:40 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:05 |
45.26% |
More |
800m |
3:42 |
7:26 |
50.25% |
More |
1km |
4:38 |
7:28 |
52.18% |
More |
Mile |
7:31 |
7:31 |
54.91% |
More |
5k |
24:20 |
7:50 |
57.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
56.33 |
5km |
24:23 |
7:51 |
57.62 |
5M |
40:22 |
8:04 |
56.58 |
10km |
50:49 |
8:11 |
56.10 |
10M |
1:24:10 |
8:25 |
55.93 |
Half |
1:52:03 |
8:33 |
55.14 |
20M |
2:55:28 |
8:46 |
55.80 |
Mara |
3:53:37 |
8:55 |
55.88 |
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