Tue 11th Jan 2022 at 10:50am by Jonty
Run > General
-
Time
40:39
-
Miles
4.37
-
Min/mi
9:18
-
Pacing
69%
-
WAVA
45.14
-
Stride(cm)
106
-
Cals
477
-
Cadence
163
-
BPM
139
-
%MHR
76.8
-
B/mi
1293
-
Asc(m)
150
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 3.61km - 20:50(5:46/km) 139/168bpm [801b/km] 270cal 10.41/18.37kmph
2) 0.2km - 42(3:26/km) 105/108bpm [361b/km] 2cal 17.47/18.04kmph
3) 0.2km - 1:17(6:23/km) 152/164bpm [970b/km] 17cal 9.4/17.7kmph
4) 0.2km - 42(3:31/km) 155/158bpm [545b/km] 10cal 17.06/17.47kmph
5) 0.21km - 2:05(9:43/km) 126/165bpm [1225b/km] 17cal 6.17/17.4kmph
6) 0.19km - 40(3:26/km) 142/164bpm [488b/km] 6cal 17.44/18.24kmph
7) 0.21km - 1:08(5:17/km) 161/167bpm [851b/km] 17cal 11.35/18.24kmph
8) 0.2km - 41(3:25/km) 154/157bpm [526b/km] 10cal 17.56/18.41kmph
9) 0.21km - 1:50(8:55/km) 138/170bpm [1231b/km] 19cal 6.72/18.37kmph
10) 0.2km - 41(3:22/km) 145/165bpm [489b/km] 7cal 17.81/18.07kmph
11) 0.21km - 1:10(5:39/km) 161/166bpm [909b/km] 18cal 10.63/18.04kmph
12) 0.2km - 40(3:20/km) 163/169bpm [543b/km] 10cal 18/18.78kmph
13) 0.17km - 2:08(12:27/km) 127/172bpm [1581b/km] 18cal 4.82/18.81kmph
14) 1km - 6:05(6:04/km) 133/151bpm [806b/km] 56cal 9.9/10.45kmph
20:50 42 1:17 42 2:05 40 1:08 41 1:50 41 1:10 40 2:08 6:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:19 |
1:19 |
10:29 |
91 69-124 |
953 |
163 160-166 |
77/4 |
0.25 |
2:33 |
1:14 |
9:55 |
130 128-130 |
1290 |
165 162-168 |
14/0 |
0.38 |
3:43 |
1:10 |
9:23 |
139 131-142 |
1303 |
166 164-168 |
1/4 |
0.50 |
4:52 |
1:09 |
9:12 |
141 141-144 |
1297 |
166 164-172 |
4/20 |
0.63 |
5:57 |
1:05 |
8:39 |
140 138-141 |
1212 |
171 168-178 |
6/6 |
0.75 |
7:01 |
1:04 |
8:31 |
137 136-138 |
1166 |
170 168-170 |
3/3 |
0.88 |
8:10 |
1:09 |
9:10 |
137 134-141 |
1257 |
169 168-170 |
3/9 |
1.00 |
9:12 |
1:02 |
8:18 |
137 136-141 |
1137 |
170 168-170 |
6/5 |
1.13 |
10:18 |
1:06 |
8:50 |
142 141-147 |
1254 |
170 168-170 |
6/4 |
1.25 |
11:25 |
1:07 |
8:56 |
160 148-168 |
1431 |
170 170-170 |
15/6 |
1.38 |
12:31 |
1:06 |
8:45 |
154 151-157 |
1347 |
170 170-170 |
15/3 |
1.50 |
13:42 |
1:11 |
9:31 |
148 143-151 |
1408 |
169 166-172 |
10/9 |
1.63 |
14:55 |
1:13 |
9:41 |
147 145-150 |
1423 |
168 166-170 |
2/9 |
1.75 |
16:08 |
1:13 |
9:41 |
149 147-151 |
1444 |
169 166-170 |
3/5 |
1.88 |
17:16 |
1:08 |
9:05 |
149 147-152 |
1354 |
170 168-170 |
3/2 |
2.00 |
18:20 |
1:04 |
8:31 |
142 131-149 |
1210 |
167 162-174 |
4/3 |
2.13 |
19:20 |
1:00 |
8:03 |
145 135-152 |
1167 |
174 162-184 |
4/5 |
2.25 |
20:49 |
1:29 |
11:51 |
133 105-159 |
1577 |
133 102-196 |
3/4 |
2.38 |
21:32 |
43 |
5:43 |
106 105-108 |
605 |
188 184-194 |
2/4 |
2.50 |
22:46 |
1:14 |
9:56 |
147 108-164 |
1460 |
171 160-184 |
7/1 |
2.63 |
23:30 |
44 |
5:49 |
157 153-158 |
913 |
188 186-190 |
0/4 |
2.75 |
25:30 |
2:00 |
16:04 |
130 103-163 |
2088 |
116 100-186 |
9/3 |
2.88 |
26:15 |
44 |
5:55 |
145 114-164 |
857 |
188 166-192 |
0/7 |
3.00 |
27:19 |
1:04 |
8:33 |
161 157-167 |
1376 |
170 166-190 |
3/3 |
3.13 |
28:01 |
42 |
5:40 |
153 152-157 |
867 |
191 168-194 |
3/1 |
3.25 |
29:43 |
1:42 |
13:39 |
143 117-170 |
1951 |
143 102-194 |
3/3 |
3.38 |
30:31 |
48 |
6:23 |
144 120-163 |
920 |
179 108-190 |
0/4 |
3.50 |
31:37 |
1:05 |
8:42 |
162 157-166 |
1411 |
172 164-188 |
7/5 |
3.63 |
32:20 |
43 |
5:44 |
163 156-169 |
936 |
184 168-188 |
1/2 |
3.75 |
34:32 |
2:13 |
17:40 |
133 94-171 |
2350 |
122 92-186 |
3/4 |
3.88 |
35:52 |
1:20 |
10:40 |
130 104-151 |
1386 |
165 162-168 |
10/0 |
4.00 |
37:03 |
1:11 |
9:27 |
143 138-147 |
1351 |
163 160-164 |
4/6 |
4.13 |
38:14 |
1:10 |
9:23 |
136 134-139 |
1277 |
162 160-164 |
3/12 |
4.25 |
40:19 |
2:06 +48
|
16:45 |
122 115-135 |
2043 |
152 104-168 |
2/5 |
4.37 |
41:27 |
1:08 |
9:20 |
134 123-139 |
1251 |
166 164-168 |
3/14 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.1 |
173 |
4.1 |
35:16 |
8:38 |
Walk |
14.9 |
105 |
0.3 |
6:11 |
21:54 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
41.21% |
More |
800m |
4:05 |
8:13 |
41.31% |
More |
1km |
4:55 |
7:55 |
44.83% |
More |
Mile |
8:31 |
8:31 |
44.43% |
More |
5k |
27:14 |
8:46 |
47.18% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
7:13 |
7:13 |
5km |
27:15 |
8:46 |
5M |
47:36 |
9:31 |
10km |
1:01:25 |
9:53 |
10M |
1:47:16 |
10:44 |
Half |
2:27:11 |
11:14 |
20M |
4:01:41 |
12:05 |
Mara |
5:31:40 |
12:40 |
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