-
Time
44:44
-
Miles
4.14
-
Min/mi
10:48
-
Pacing
83%
-
WAVA
52.34
-
Stride(cm)
90
-
Cals
407
-
Cadence
165
-
BPM
128
-
%MHR
69.4
-
B/mi
1387
-
Asc(m)
175
-
Hillscore
5
-
Surface
Road
Notes & Comments
5 comments
RR main group - Mr AL took the beginners. Nice muster run - still very warm though!!
Split Summary
===
1) 1m - 11:39(11:39/m) 122/139bpm [1421b/mi] 104cal 5.15/5.7mph
2) 1m - 10:27(10:27/m) 132/139bpm [1379b/mi] 103cal 5.74/6.16mph
3) 1m - 10:46(10:46/m) 131/136bpm [1411b/mi] 98cal 5.57/6.14mph
4) 1m - 10:27(10:27/m) 132/138bpm [1380b/mi] 92cal 5.74/6.39mph
5) 0.14m - 1:25(10:18/m) 127/132bpm [1308b/mi] 10cal 5.82/6.59mph
11:39 10:27 10:46 10:27 1:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:38 |
1:38 |
13:08 |
111 102-123 |
1458 |
153 108-164 |
0/8 |
0.25 |
3:08 |
1:30 |
12:00 |
120 117-124 |
1440 |
164 160-168 |
8/1 |
0.38 |
5:24 |
2:16 +50
|
18:08 |
117 109-123 |
2121 |
158 82-170 |
8/4 |
0.50 |
6:47 |
1:23 |
11:04 |
122 116-125 |
1350 |
165 164-168 |
4/7 |
0.63 |
8:14 |
1:26 |
11:31 |
121 120-124 |
1393 |
165 164-170 |
10/3 |
0.75 |
9:34 |
1:20 |
10:43 |
123 120-127 |
1319 |
165 162-168 |
0/12 |
0.88 |
11:05 |
1:31 |
12:04 |
130 128-134 |
1569 |
164 162-164 |
17/18 |
1.00 |
12:31 |
1:26 |
11:27 |
135 131-139 |
1545 |
165 164-168 |
15/4 |
1.13 |
13:45 |
1:15 |
10:00 |
136 133-139 |
1359 |
165 164-166 |
8/5 |
1.25 |
15:04 |
1:19 |
10:29 |
135 130-138 |
1414 |
164 164-164 |
6/2 |
1.38 |
16:24 |
1:20 |
10:43 |
134 132-136 |
1437 |
166 164-168 |
5/3 |
1.50 |
17:43 |
1:18 |
10:24 |
132 130-133 |
1374 |
169 168-172 |
4/5 |
1.63 |
19:00 |
1:17 |
10:17 |
133 131-134 |
1367 |
168 166-172 |
3/7 |
1.75 |
20:16 |
1:16 |
10:08 |
133 132-134 |
1348 |
166 164-170 |
7/2 |
1.88 |
22:13 |
1:58 +33
|
15:41 |
128 118-133 |
2008 |
155 118-168 |
1/7 |
2.00 |
23:35 |
1:22 +6
|
10:56 |
125 118-132 |
1367 |
163 118-168 |
1/1 |
2.13 |
24:51 |
1:16 |
10:07 |
131 125-133 |
1325 |
167 166-168 |
4/3 |
2.25 |
26:06 |
1:15 |
10:00 |
127 124-131 |
1270 |
166 164-166 |
4/8 |
2.38 |
27:24 |
1:17 |
10:20 |
131 130-133 |
1353 |
166 164-168 |
7/4 |
2.50 |
28:49 |
1:25 |
11:21 |
129 127-131 |
1464 |
165 160-166 |
6/8 |
2.63 |
30:14 |
1:25 |
11:19 |
134 131-136 |
1517 |
169 166-172 |
1/8 |
2.75 |
31:34 |
1:21 |
10:47 |
131 128-135 |
1412 |
168 166-172 |
13/1 |
2.88 |
32:59 |
1:24 |
11:16 |
131 128-135 |
1475 |
167 164-170 |
8/5 |
3.00 |
34:22 |
1:23 |
11:01 |
130 128-131 |
1433 |
168 166-168 |
6/6 |
3.13 |
35:47 |
1:25 |
11:21 |
132 129-134 |
1497 |
167 164-170 |
1/10 |
3.25 |
37:04 |
1:18 |
10:21 |
131 128-132 |
1356 |
166 164-168 |
9/5 |
3.38 |
38:22 |
1:18 |
10:21 |
135 133-138 |
1397 |
168 166-170 |
11/3 |
3.50 |
39:42 |
1:20 |
10:43 |
133 131-135 |
1425 |
166 164-170 |
9/3 |
3.63 |
41:00 |
1:18 |
10:25 |
131 130-132 |
1365 |
168 166-170 |
4/6 |
3.75 |
42:18 |
1:18 |
10:20 |
132 130-136 |
1365 |
167 166-168 |
7/15 |
3.88 |
43:32 |
1:14 |
9:55 |
133 130-135 |
1320 |
168 166-170 |
5/12 |
4.00 |
44:49 |
1:16 |
10:11 |
127 125-129 |
1293 |
167 166-168 |
9/13 |
4.13 |
46:06 |
1:17 |
10:15 |
127 125-131 |
1302 |
167 164-174 |
10/2 |
4.14 |
46:14 |
8 |
11:39 |
132 131-132 |
1538 |
170 170-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.2 |
166 |
4.1 |
44:25 |
11:09 |
Walk |
0.7 |
111 |
0 |
20 |
18:38 |
Pause |
3.1 |
- |
- |
1:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:43 |
42.08% |
More |
800m |
5:01 |
10:06 |
45.01% |
More |
1km |
6:20 |
10:11 |
46.43% |
More |
Mile |
10:19 |
10:19 |
48.38% |
More |
5k |
33:23 |
10:45 |
52.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:23 |
9:23 |
53.17 |
5km |
32:38 |
10:30 |
53.42 |
5M |
55:03 |
11:01 |
51.76 |
10km |
1:09:53 |
11:15 |
51.08 |
10M |
1:57:53 |
11:47 |
49.97 |
Half |
2:38:36 |
12:06 |
48.55 |
20M |
4:12:29 |
12:37 |
48.10 |
Mara |
5:39:41 |
12:58 |
47.41 |
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Nice miles