Sun 9th Jan 2022 at 8:15am by TomB
Run > General
-
Time
3:53:40
-
Miles
20.01
-
Min/mi
11:41
-
Pacing
37%
-
WAVA
46.16
-
Stride(cm)
95
-
Cals
2325
-
Cadence
145
-
BPM
144
-
%MHR
73.7
-
B/mi
1679
-
Asc(m)
139
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:31(9:31/m) 144/157bpm [1371b/mi] 114cal
2) 1m - 10:05(10:05/m) 157/162bpm [1582b/mi] 117cal
3) 1m - 10:46(10:46/m) 160/164bpm [1723b/mi] 129cal
4) 1m - 10:40(10:40/m) 159/164bpm [1696b/mi] 128cal
5) 1m - 10:43(10:43/m) 156/160bpm [1671b/mi] 123cal
6) 1m - 10:53(10:53/m) 155/158bpm [1688b/mi] 121cal
7) 1m - 10:50(10:50/m) 148/153bpm [1604b/mi] 111cal
8) 1m - 10:51(10:51/m) 149/152bpm [1616b/mi] 115cal
9) 1m - 11:04(11:04/m) 148/152bpm [1637b/mi] 108cal
10) 1m - 11:22(11:22/m) 149/152bpm [1693b/mi] 116cal
11) 1m - 11:00(11:00/m) 145/153bpm [1596b/mi] 111cal
12) 1m - 11:14(11:14/m) 149/154bpm [1674b/mi] 117cal
13) 1m - 11:05(11:05/m) 146/150bpm [1618b/mi] 117cal
14) 1m - 11:41(11:41/m) 143/150bpm [1671b/mi] 94cal
15) 0.82m - 11:12(13:41/m) 136/147bpm [1862b/mi] 93cal
16) 0.12m - 2:28(20:34/m) 127/145bpm [2611b/mi] 12cal
17) 0.36m - 4:00(11:07/m) 141/152bpm [1569b/mi] 42cal
18) 0.12m - 2:31(21:50/m) 133/152bpm [2904b/mi] 15cal
19) 0.42m - 4:01(9:34/m) 151/158bpm [1446b/mi] 49cal
20) 0.14m - 2:50(20:42/m) 132/157bpm [2733b/mi] 16cal
21) 0.42m - 4:01(9:28/m) 152/160bpm [1439b/mi] 48cal
22) 0.25m - 4:53(19:42/m) 130/161bpm [2561b/mi] 30cal
23) 0.36m - 3:30(9:49/m) 149/157bpm [1462b/mi] 42cal
24) 0.27m - 5:14(19:45/m) 125/155bpm [2468b/mi] 32cal
25) 0.42m - 4:02(9:40/m) 148/158bpm [1430b/mi] 47cal
26) 0.34m - 7:31(22:19/m) 119/158bpm [2656b/mi] 38cal
27) 0.42m - 4:04(9:35/m) 146/157bpm [1400b/mi] 50cal
28) 0.24m - 4:37(19:06/m) 125/158bpm [2388b/mi] 28cal
29) 0.39m - 4:02(10:18/m) 145/156bpm [1493b/mi] 46cal
30) 0.22m - 4:31(20:41/m) 127/156bpm [2627b/mi] 29cal
31) 0.41m - 4:03(9:48/m) 150/160bpm [1470b/mi] 49cal
32) 0.3m - 4:24(14:37/m) 145/160bpm [2119b/mi] 38cal
9:31 10:05 10:46 10:40 10:43 10:53 10:50 10:51 11:04 11:22 11:00 11:14 11:05 11:41 11:12 2:28 4:00 2:31 4:01 2:50 4:01 4:53 3:30 5:14 4:02 7:31 4:04 4:37 4:02 4:31 4:03 4:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:42 |
9:42 +12
|
9:42 |
141 89-157 |
1367 |
157 98-164 |
16/29 |
2.00 |
19:46 |
10:04 |
10:04 |
157 152-162 |
1582 |
156 150-160 |
22/23 |
3.00 |
30:32 |
10:46 |
10:46 |
160 152-164 |
1723 |
155 150-160 |
30/22 |
4.00 |
42:09 |
11:37 +57
|
11:37 |
158 143-164 |
1835 |
155 90-166 |
20/18 |
5.00 |
53:20 |
11:10 +27
|
11:10 |
156 147-160 |
1743 |
155 92-162 |
14/14 |
6.00 |
1:04:13 |
10:53 |
10:53 |
155 151-158 |
1688 |
154 152-158 |
15/19 |
7.00 |
1:15:55 |
11:42 +53
|
11:42 |
148 132-152 |
1730 |
155 142-160 |
15/14 |
8.00 |
1:27:02 |
11:07 +16
|
11:07 |
149 144-152 |
1657 |
156 132-162 |
13/15 |
9.00 |
1:39:17 |
12:15 +1:11
|
12:15 |
148 130-152 |
1812 |
156 150-162 |
25/23 |
10.00 |
1:50:55 |
11:38 +17
|
11:38 |
149 144-152 |
1734 |
155 104-162 |
20/17 |
11.00 |
2:06:45 |
15:50 +4:51
|
15:50 |
144 99-153 |
2280 |
153 74-164 |
21/29 |
12.00 |
2:24:47 |
18:02 +6:47
|
18:02 |
148 115-154 |
2669 |
154 116-160 |
20/36 |
13.00 |
2:35:52 |
11:05 |
11:05 |
146 143-150 |
1619 |
155 128-164 |
30/8 |
14.00 |
2:49:32 |
13:40 +2:00
|
13:40 |
143 117-150 |
1955 |
152 116-160 |
21/17 |
15.00 |
3:05:23 |
15:50 +1:28
|
15:50 |
133 107-146 |
2107 |
131 84-160 |
12/16 |
16.00 |
3:18:19 |
12:56 |
12:56 |
138 115-157 |
1785 |
129 76-172 |
15/14 |
17.00 |
3:30:58 |
12:39 +23
|
12:39 |
142 112-160 |
1796 |
140 84-172 |
15/15 |
18.00 |
3:47:16 |
16:19 |
16:19 |
126 103-158 |
2055 |
117 78-174 |
10/10 |
19.00 |
3:59:34 |
12:18 |
12:18 |
133 104-158 |
1636 |
138 92-172 |
18/17 |
20.00 |
4:13:31 |
13:57 +19
|
13:57 |
139 112-160 |
1939 |
131 74-170 |
23/17 |
20.01 |
4:13:38 |
7 |
15:37 |
149 149-149 |
2327 |
150 150-150 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.9 |
155 |
18.1 |
3:16:20 |
11:09 |
Walk |
19.7 |
106 |
1.9 |
51:12 |
27:33 |
Still |
0.0 |
- |
- |
6 |
- |
Pause |
2.3 |
- |
- |
5:59 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:54 |
38.79% |
More |
800m |
4:42 |
9:26 |
43.42% |
More |
1km |
5:52 |
9:27 |
45.22% |
More |
Mile |
9:29 |
9:29 |
47.50% |
More |
5k |
32:06 |
10:20 |
47.80% |
More |
5 miles |
53:08 |
10:38 |
47.12% |
More |
10k |
1:06:25 |
10:41 |
47.11% |
More |
10 miles |
1:50:43 |
11:04 |
46.77% |
More |
Half |
2:36:41 |
11:58 |
43.76% |
More |
20 miles |
4:13:20 |
12:40 |
42.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:45 |
9:45 |
46.20 |
5km |
32:27 |
10:27 |
47.28 |
5M |
53:44 |
10:45 |
46.59 |
10km |
1:07:39 |
10:53 |
46.26 |
10M |
1:52:01 |
11:12 |
46.23 |
Half |
2:29:08 |
11:23 |
45.62 |
20M |
3:53:33 |
11:41 |
46.16 |
Mara |
5:10:56 |
11:52 |
46.23 |
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