Mon 18th Jul 2022 at 4:36pm by roflaherty
Run > General
-
Time
33:30
-
Miles
4.03
-
Min/mi
8:19
-
Pacing
93%
-
WAVA
50.57
-
Stride(cm)
107
-
Cals
482
-
Cadence
181
-
BPM
149
-
%MHR
87.1
-
B/mi
1238
-
Asc(m)
90
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:59(7:59/m) 146/164bpm [1166b/mi] 111cal
2) 1m - 7:56(7:56/m) 150/161bpm [1189b/mi] 115cal
3) 1m - 8:38(8:38/m) 153/159bpm [1321b/mi] 127cal
4) 1m - 8:41(8:41/m) 152/162bpm [1319b/mi] 125cal
5) 0.03m - 17(8:51/m) 162/163bpm [1433b/mi] 4cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:00 |
1:00 |
7:58 |
113 72-137 |
900 |
173 116-180 |
0/2 |
0.25 |
1:56 |
56 |
7:31 |
142 135-151 |
1068 |
176 176-178 |
0/8 |
0.38 |
2:59 |
1:03 |
8:24 |
151 146-154 |
1268 |
177 172-184 |
0/8 |
0.50 |
3:56 |
57 |
7:33 |
147 142-151 |
1111 |
180 178-182 |
1/3 |
0.63 |
4:56 |
1:00 |
8:01 |
153 148-157 |
1226 |
181 180-184 |
1/4 |
0.75 |
5:53 |
57 |
7:34 |
157 150-163 |
1188 |
184 182-186 |
0/5 |
0.88 |
6:55 |
1:02 |
8:16 |
149 145-153 |
1232 |
183 182-184 |
0/7 |
1.00 |
7:59 |
1:04 |
8:32 |
156 153-158 |
1332 |
183 182-184 |
4/1 |
1.13 |
8:57 |
58 |
7:46 |
156 152-159 |
1211 |
185 184-186 |
4/1 |
1.25 |
9:54 |
57 |
7:36 |
152 140-160 |
1154 |
185 184-186 |
0/7 |
1.38 |
10:50 |
56 |
7:29 |
143 140-146 |
1071 |
185 184-186 |
0/6 |
1.50 |
11:47 |
57 |
7:33 |
143 142-144 |
1079 |
185 184-186 |
0/9 |
1.63 |
12:44 |
57 |
7:40 |
144 142-147 |
1104 |
185 182-188 |
0/7 |
1.75 |
13:45 |
1:01 |
8:11 |
147 145-149 |
1203 |
183 182-184 |
0/2 |
1.88 |
14:52 |
1:06 |
8:49 |
154 150-157 |
1358 |
181 180-182 |
8/0 |
2.00 |
15:54 |
1:03 |
8:22 |
158 157-160 |
1322 |
181 176-184 |
7/0 |
2.13 |
16:54 |
1:00 |
7:57 |
153 145-158 |
1217 |
183 180-184 |
0/7 |
2.25 |
17:52 |
58 |
7:46 |
145 144-146 |
1127 |
183 182-184 |
0/7 |
2.38 |
18:56 |
1:04 |
8:29 |
147 146-151 |
1246 |
182 182-184 |
3/1 |
2.50 |
20:03 |
1:07 |
8:54 |
154 149-157 |
1370 |
182 180-182 |
7/0 |
2.63 |
21:11 |
1:09 |
9:10 |
157 156-158 |
1440 |
181 180-182 |
8/0 |
2.75 |
22:20 |
1:09 |
9:11 |
157 156-159 |
1443 |
181 180-184 |
6/0 |
2.88 |
23:30 |
1:09 |
9:14 |
156 155-158 |
1439 |
180 178-182 |
7/0 |
3.00 |
24:33 |
1:03 |
8:25 |
154 148-158 |
1297 |
181 178-182 |
2/2 |
3.13 |
25:32 |
59 |
7:53 |
147 145-149 |
1159 |
182 180-184 |
0/8 |
3.25 |
26:39 |
1:08 |
9:02 |
146 142-150 |
1318 |
180 176-182 |
2/1 |
3.38 |
27:48 |
1:08 |
9:07 |
154 151-155 |
1404 |
180 178-182 |
7/0 |
3.50 |
28:53 |
1:06 |
8:45 |
156 155-159 |
1365 |
182 178-186 |
4/1 |
3.63 |
29:57 |
1:03 |
8:27 |
155 152-157 |
1309 |
184 180-190 |
3/1 |
3.75 |
31:01 |
1:04 |
8:35 |
152 147-155 |
1304 |
179 174-180 |
3/3 |
3.88 |
32:07 |
1:06 |
8:44 |
152 147-154 |
1328 |
181 180-184 |
5/0 |
4.00 |
33:13 |
1:06 |
8:51 |
156 152-162 |
1380 |
183 180-184 |
10/0 |
4.03 |
33:30 |
17 |
9:05 |
162 161-163 |
1470 |
182 180-182 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
181 |
4 |
33:29 |
8:19 |
Walk |
0.0 |
116 |
0 |
1 |
13:21 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:28 |
39.33% |
More |
800m |
3:44 |
7:31 |
45.10% |
More |
1km |
4:43 |
7:35 |
46.86% |
More |
Mile |
7:47 |
7:47 |
48.99% |
More |
5k |
25:20 |
8:09 |
51.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:39 |
7:39 |
49.85 |
5km |
25:26 |
8:11 |
50.84 |
5M |
42:06 |
8:25 |
50.24 |
10km |
53:01 |
8:32 |
49.96 |
10M |
1:27:47 |
8:47 |
49.93 |
Half |
1:56:53 |
8:55 |
49.28 |
20M |
3:03:02 |
9:09 |
49.87 |
Mara |
4:03:41 |
9:18 |
49.94 |
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