Sun 7th Aug 2022 at 6:09am by njosmith
Run > Medium Long Run
-
Time
1:42:21
-
Miles
12.37
-
Min/mi
8:16
-
Pacing
90%
-
WAVA
56.96
-
Stride(cm)
106
-
Cals
1111
-
Cadence
184
-
BPM
156
-
%MHR
89.8
-
B/mi
1293
-
Asc(m)
503
-
Hillscore
27
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:13(5:13/km) 138/149bpm [721b/km] 67cal 11.49/12.36kmph
2) 1km - 5:00(5:00/km) 143/150bpm [715b/km] 66cal 12/13.17kmph
3) 1km - 5:02(5:02/km) 155/189bpm [781b/km] 74cal 11.91/13.2kmph
4) 1km - 5:03(5:03/km) 185/194bpm [933b/km] 93cal 11.89/13.07kmph
5) 1km - 4:47(4:47/km) 189/194bpm [904b/km] 90cal 12.54/13.07kmph
6) 1km - 4:49(4:49/km) 188/197bpm [905b/km] 90cal 12.46/12.83kmph
7) 1km - 4:52(4:52/km) 184/193bpm [895b/km] 89cal 12.33/13.13kmph
8) 1km - 5:01(5:01/km) 185/189bpm [928b/km] 91cal 11.96/12.6kmph
9) 1km - 5:15(5:15/km) 183/189bpm [960b/km] 94cal 11.44/12.16kmph
10) 1km - 5:05(5:05/km) 185/193bpm [942b/km] 93cal 11.79/13.03kmph
11) 1km - 4:58(4:58/km) 190/194bpm [942b/km] 94cal 12.1/12.83kmph
12) 1km - 5:02(5:02/km) 141/188bpm [711b/km] 27cal 11.9/12.73kmph
13) 1km - 5:01(5:01/km) 136/147bpm [683b/km] 14cal 11.95/12.09kmph
14) 1km - 5:38(5:38/km) 133/138bpm [749b/km] 16cal 10.65/12.06kmph
15) 1km - 5:11(5:11/km) 132/138bpm [684b/km] 15cal 11.57/12.46kmph
16) 1km - 5:17(5:17/km) 135/141bpm [713b/km] 17cal 11.35/12.16kmph
17) 1km - 5:28(5:28/km) 133/143bpm [728b/km] 19cal 10.97/12.53kmph
18) 1km - 5:33(5:33/km) 135/145bpm [750b/km] 21cal 10.8/12.8kmph
19) 1km - 5:08(5:08/km) 134/141bpm [689b/km] 19cal 11.67/12.02kmph
20) 0.91km - 4:57(5:25/km) 136/144bpm [737b/km] 22cal 11.07/11.99kmph
5:13 5:00 5:02 5:03 4:47 4:49 4:52 5:01 5:15 5:05 4:58 5:02 5:01 5:38 5:11 5:17 5:28 5:33 5:08 4:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:05 |
4:05 |
8:11 |
132 94-148 |
1080 |
187 182-190 |
18/6 |
1.00 |
8:22 |
4:17 |
8:33 |
143 138-147 |
1223 |
185 178-194 |
31/25 |
1.50 |
12:17 |
3:55 |
7:51 |
147 140-158 |
1153 |
188 180-198 |
33/33 |
2.00 |
16:21 |
4:03 |
8:07 |
168 139-191 |
1362 |
184 178-194 |
17/39 |
2.50 |
20:24 |
4:04 |
8:08 |
186 181-194 |
1512 |
185 172-196 |
17/36 |
3.00 |
24:15 |
3:50 |
7:41 |
189 184-192 |
1452 |
188 184-190 |
30/52 |
3.50 |
28:06 |
3:51 |
7:41 |
189 185-193 |
1454 |
188 180-190 |
19/23 |
4.00 |
31:59 |
3:53 |
7:46 |
185 178-197 |
1438 |
187 182-192 |
20/31 |
4.50 |
36:02 |
4:04 |
8:07 |
184 178-188 |
1495 |
186 178-190 |
24/33 |
5.00 |
40:01 |
3:59 |
7:58 |
185 180-189 |
1473 |
186 182-188 |
29/26 |
5.50 |
44:16 |
4:14 |
8:29 |
183 176-187 |
1551 |
181 170-188 |
35/16 |
6.00 |
48:19 |
4:04 |
8:07 |
186 181-191 |
1510 |
184 182-188 |
20/18 |
6.50 |
52:29 |
4:10 |
8:19 |
187 177-193 |
1556 |
184 174-190 |
25/14 |
7.00 |
56:27 |
3:58 |
7:56 |
175 137-193 |
1389 |
185 180-188 |
12/14 |
7.50 |
1:00:27 |
4:00 |
8:00 |
133 125-152 |
1063 |
185 182-188 |
17/49 |
8.00 |
1:04:32 |
4:06 |
8:11 |
136 133-147 |
1113 |
185 180-190 |
39/26 |
8.50 |
1:08:55 |
4:23 |
8:45 |
133 127-136 |
1165 |
183 174-188 |
32/32 |
9.00 |
1:13:14 |
4:19 |
8:38 |
131 121-138 |
1131 |
179 116-188 |
39/24 |
9.50 |
1:17:25 |
4:11 |
8:22 |
134 129-141 |
1121 |
184 178-188 |
23/21 |
10.00 |
1:21:41 |
4:16 |
8:33 |
134 128-139 |
1145 |
183 172-188 |
40/38 |
10.50 |
1:26:12 |
4:30 |
9:01 |
133 119-143 |
1198 |
177 116-188 |
36/25 |
11.00 |
1:30:46 |
4:34 |
9:08 |
137 133-145 |
1252 |
181 174-186 |
32/32 |
11.50 |
1:34:49 |
4:04 |
8:07 |
132 124-140 |
1072 |
184 180-188 |
28/25 |
12.00 |
1:39:00 |
4:10 |
8:21 |
135 130-141 |
1127 |
184 178-186 |
39/23 |
12.37 |
1:42:21 |
3:21 |
9:00 |
137 134-144 |
1233 |
179 126-188 |
24/33 |
Elevation
Biggest Climbs (m) |
Min/mi |
27 5.4% |
8:40
|
21 9.0% |
7:40
|
19 13.3% |
8:15
|
15 4.6% |
8:44
|
15 7.1% |
7:36
|
14 5.8% |
8:03
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
184 |
12.3 |
1:41:15 |
8:13 |
Walk |
1.0 |
118 |
0.1 |
1:00 |
18:56 |
Still |
0.1 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
42.18% |
More |
800m |
3:48 |
7:38 |
48.43% |
More |
1km |
4:47 |
7:41 |
50.26% |
More |
Mile |
7:41 |
7:41 |
53.41% |
More |
5k |
24:24 |
7:51 |
57.14% |
More |
5 miles |
39:54 |
7:59 |
56.79% |
More |
10k |
49:41 |
8:00 |
56.92% |
More |
10 miles |
1:21:39 |
8:10 |
57.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
57.35 |
5km |
23:43 |
7:38 |
58.79 |
5M |
39:15 |
7:51 |
57.74 |
10km |
49:24 |
7:57 |
57.24 |
10M |
1:21:43 |
8:10 |
57.14 |
Half |
1:48:45 |
8:18 |
56.35 |
20M |
2:50:10 |
8:31 |
57.06 |
Mara |
3:46:27 |
8:39 |
57.17 |
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