Mon 3rd Jan 2022 at 9:20am by Velofrance
Run > General
-
Time
30:30
-
Miles
3.41
-
Min/mi
8:57
-
Pacing
90%
-
WAVA
55.91
-
Stride(cm)
111
-
Cals
364
-
Cadence
162
-
BPM
147
-
%MHR
86.7
-
B/mi
1318
-
Asc(m)
105
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:33(5:33/km) 138/155bpm [766b/km] 61cal 10.81/11.49kmph
2) 1km - 5:28(5:28/km) 148/158bpm [809b/km] 65cal 10.97/11.49kmph
3) 1km - 5:39(5:39/km) 153/162bpm [865b/km] 70cal 10.62/11.86kmph
4) 1km - 5:25(5:25/km) 150/155bpm [811b/km] 65cal 11.09/11.82kmph
5) 1km - 5:48(5:48/km) 151/159bpm [876b/km] 71cal 10.35/11.86kmph
6) 0.49km - 2:37(5:21/km) 152/154bpm [814b/km] 32cal 11.2/11.25kmph
5:33 5:28 5:39 5:25 5:48 2:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:10 |
123 98-145 |
1127 |
161 108-170 |
1/1 |
0.25 |
2:18 |
1:10 |
9:17 |
139 134-144 |
1289 |
162 158-164 |
7/1 |
0.38 |
3:27 |
1:09 |
9:09 |
132 127-137 |
1209 |
161 160-164 |
3/2 |
0.50 |
4:32 |
1:05 |
8:36 |
143 138-149 |
1231 |
164 162-168 |
8/1 |
0.63 |
5:35 |
1:04 |
8:30 |
151 147-155 |
1283 |
164 162-168 |
6/1 |
0.75 |
6:42 |
1:07 |
8:55 |
145 138-148 |
1294 |
163 160-164 |
3/1 |
0.88 |
7:47 |
1:05 |
8:37 |
146 141-150 |
1259 |
163 160-164 |
3/4 |
1.00 |
8:54 |
1:07 |
8:57 |
145 140-149 |
1297 |
162 158-164 |
2/8 |
1.13 |
9:59 |
1:05 |
8:42 |
151 141-154 |
1315 |
164 158-168 |
2/2 |
1.25 |
11:05 |
1:05 |
8:43 |
153 148-157 |
1334 |
164 162-166 |
4/7 |
1.38 |
12:24 |
1:20 |
10:37 |
151 144-157 |
1603 |
153 80-166 |
5/3 |
1.50 |
13:28 |
1:04 |
8:29 |
146 143-149 |
1238 |
165 164-166 |
7/8 |
1.63 |
14:30 |
1:02 |
8:19 |
154 147-157 |
1281 |
164 162-166 |
9/3 |
1.75 |
15:36 |
1:06 |
8:45 |
159 157-162 |
1392 |
163 162-164 |
0/6 |
1.88 |
16:45 |
1:10 |
9:17 |
153 148-159 |
1419 |
162 158-164 |
6/2 |
2.00 |
17:52 |
1:06 |
8:49 |
149 143-151 |
1313 |
160 158-162 |
1/7 |
2.13 |
19:01 |
1:10 |
9:19 |
148 145-151 |
1379 |
162 160-164 |
4/3 |
2.25 |
20:06 |
1:04 |
8:33 |
148 145-150 |
1265 |
163 154-166 |
4/4 |
2.38 |
21:09 |
1:04 |
8:28 |
152 148-154 |
1288 |
163 160-166 |
5/4 |
2.50 |
22:13 |
1:03 |
8:28 |
155 153-157 |
1312 |
164 162-164 |
5/1 |
2.63 |
23:18 |
1:05 |
8:41 |
154 152-159 |
1337 |
163 160-166 |
4/6 |
2.75 |
24:25 |
1:07 |
8:57 |
153 151-156 |
1369 |
162 160-164 |
3/5 |
2.88 |
25:50 |
1:25 |
11:22 |
147 140-156 |
1670 |
162 158-164 |
2/8 |
3.00 |
26:55 |
1:05 |
8:43 |
149 144-153 |
1298 |
164 160-166 |
4/7 |
3.13 |
28:02 |
1:07 |
8:54 |
153 151-154 |
1362 |
162 156-164 |
4/4 |
3.25 |
29:07 |
1:05 |
8:40 |
152 150-154 |
1317 |
164 156-166 |
3/8 |
3.38 |
30:11 |
1:04 |
8:34 |
152 149-153 |
1302 |
162 160-166 |
8/2 |
3.41 |
30:30 |
19 |
8:49 |
153 153-153 |
1350 |
160 160-160 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
163 |
3.4 |
30:18 |
8:54 |
Walk |
0.4 |
94 |
0 |
7 |
17:54 |
Still |
0.3 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:17 |
42.02% |
More |
800m |
4:13 |
8:29 |
48.73% |
More |
1km |
5:19 |
8:34 |
50.28% |
More |
Mile |
8:43 |
8:43 |
52.12% |
More |
5k |
27:42 |
8:55 |
55.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
54.61 |
5km |
27:38 |
8:54 |
55.99 |
5M |
45:46 |
9:09 |
55.19 |
10km |
57:37 |
9:16 |
54.80 |
10M |
1:35:24 |
9:32 |
54.78 |
Half |
2:07:01 |
9:42 |
54.06 |
20M |
3:18:55 |
9:57 |
54.70 |
Mara |
4:24:50 |
10:06 |
54.79 |
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