Fri 21st Jan 2022 at 2:31pm by NikW
Run > General
- cold
-
Time
31:13
-
Miles
3.04
-
Min/mi
10:16
-
Pacing
84%
-
WAVA
49.25
-
Stride(cm)
86
-
Cals
230
-
Cadence
182
-
BPM
153
-
%MHR
85.1
-
B/mi
1573
-
Asc(m)
35
-
Hillscore
2
-
Surface
Road
Notes & Comments
Foot hurting again - needs a bit more recovery time.
Split Summary
===
1) 1m - 9:28(9:28/m) 147/160bpm [1391b/mi] 66cal
2) 1m - 10:38(10:38/m) 155/170bpm [1649b/mi] 80cal
3) 1m - 10:46(10:46/m) 160/167bpm [1724b/mi] 82cal
4) 0.04m - 21(9:55/m) 162/165bpm [1605b/mi] 2cal
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:19 |
123 103-145 |
1147 |
174 112-182 |
3/1 |
0.25 |
2:21 |
1:11 |
9:28 |
146 144-150 |
1383 |
176 174-182 |
4/4 |
0.38 |
3:35 |
1:14 |
9:51 |
149 143-155 |
1468 |
179 172-186 |
2/2 |
0.50 |
4:47 |
1:12 |
9:35 |
153 147-159 |
1467 |
181 174-188 |
2/3 |
0.63 |
5:52 |
1:05 |
8:43 |
147 142-151 |
1282 |
180 174-186 |
2/3 |
0.75 |
7:01 |
1:09 |
9:12 |
153 148-157 |
1407 |
184 174-190 |
2/4 |
0.88 |
8:15 |
1:14 |
9:51 |
149 144-158 |
1469 |
182 176-186 |
2/3 |
1.00 |
9:28 |
1:13 |
9:47 |
152 146-155 |
1486 |
185 176-188 |
3/2 |
1.13 |
10:53 |
1:25 |
11:18 |
154 151-158 |
1741 |
186 180-190 |
2/0 |
1.25 |
12:47 |
1:53 +31
|
15:07 |
150 138-156 |
2269 |
184 168-192 |
3/1 |
1.38 |
14:07 |
1:20 |
10:41 |
151 144-155 |
1613 |
187 186-188 |
3/0 |
1.50 |
15:27 |
1:21 |
10:46 |
154 149-159 |
1658 |
187 186-190 |
4/0 |
1.63 |
16:47 |
1:20 |
10:40 |
162 155-169 |
1728 |
188 186-190 |
4/0 |
1.75 |
18:06 |
1:19 |
10:33 |
152 147-161 |
1603 |
189 188-190 |
3/0 |
1.88 |
19:20 |
1:14 |
9:52 |
159 153-166 |
1569 |
188 186-190 |
3/0 |
2.00 |
20:36 |
1:16 |
10:08 |
160 156-162 |
1622 |
185 182-188 |
4/1 |
2.13 |
21:54 |
1:18 |
10:22 |
161 157-166 |
1668 |
184 180-190 |
4/3 |
2.25 |
23:15 |
1:21 |
10:44 |
162 157-165 |
1740 |
186 182-188 |
2/2 |
2.38 |
24:38 |
1:23 |
11:06 |
162 157-166 |
1799 |
185 180-190 |
2/2 |
2.50 |
25:58 |
1:20 |
10:39 |
157 153-163 |
1673 |
176 170-180 |
3/7 |
2.63 |
27:29 |
1:31 +5
|
12:09 |
160 154-165 |
1944 |
175 170-180 |
3/4 |
2.75 |
28:53 |
1:24 |
11:08 |
157 153-161 |
1749 |
174 166-176 |
5/1 |
2.88 |
30:12 |
1:20 |
10:38 |
158 153-163 |
1681 |
176 172-182 |
2/5 |
3.00 |
31:29 |
1:17 |
10:12 |
162 159-165 |
1653 |
177 174-180 |
2/4 |
3.03 |
31:50 |
21 |
10:20 |
162 161-165 |
1673 |
179 178-180 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
182 |
3 |
31:46 |
10:30 |
Walk |
0.2 |
114 |
0 |
4 |
7:37 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:57 |
39.35% |
More |
800m |
4:32 |
9:08 |
45.98% |
More |
1km |
5:46 |
9:17 |
47.17% |
More |
Mile |
9:27 |
9:27 |
48.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:17 |
9:17 |
49.75 |
5km |
31:58 |
10:17 |
49.23 |
5M |
53:42 |
10:44 |
47.87 |
10km |
1:08:03 |
10:57 |
47.25 |
10M |
1:54:18 |
11:26 |
46.58 |
Half |
2:33:25 |
11:43 |
45.61 |
20M |
4:03:19 |
12:10 |
45.57 |
Mara |
5:26:35 |
12:28 |
45.27 |
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