Sun 18th Sep 2022 at 8:45am by westmoors
Run > Easy
-
Time
40:01
-
Miles
3.61
-
Min/mi
11:05
-
Pacing
94%
-
WAVA
49.03
-
Stride(cm)
85
-
Cals
355
-
Cadence
171
-
BPM
124
-
%MHR
73.6
-
B/mi
1371
-
Asc(m)
11
-
Surface
Mixed
Notes & Comments
1 comments
Swapped my Sunday long run for Monday's easy run as it fits in better!
Split Summary
===
1) 1m - 11:00(11:00/m) 122/130bpm [1341b/mi] 101cal 5.46/5.66mph
2) 1m - 10:54(10:54/m) 125/129bpm [1363b/mi] 100cal 5.5/5.89mph
3) 1m - 11:13(11:13/m) 125/128bpm [1402b/mi] 96cal 5.35/6.39mph
4) 0.61m - 6:55(11:24/m) 125/128bpm [1424b/mi] 58cal 5.27/6.28mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:17 |
105 89-122 |
1185 |
170 130-178 |
1/2 |
0.25 |
2:46 |
1:21 |
10:50 |
120 118-122 |
1301 |
175 174-176 |
2/2 |
0.38 |
4:08 |
1:22 |
10:57 |
120 119-122 |
1314 |
175 174-176 |
1/1 |
0.50 |
5:30 |
1:22 |
10:55 |
125 123-127 |
1365 |
175 172-176 |
3/2 |
0.63 |
6:52 |
1:22 |
10:59 |
124 122-127 |
1361 |
169 134-174 |
2/0 |
0.75 |
8:14 |
1:22 |
10:56 |
125 124-127 |
1366 |
173 170-174 |
2/1 |
0.88 |
9:37 |
1:23 |
11:02 |
127 125-128 |
1401 |
173 172-174 |
2/1 |
1.00 |
10:58 |
1:21 |
10:50 |
129 127-130 |
1397 |
173 172-174 |
2/1 |
1.13 |
12:27 |
1:29 |
11:50 |
128 125-129 |
1514 |
172 170-174 |
2/1 |
1.25 |
13:45 |
1:18 |
10:25 |
127 125-129 |
1323 |
173 172-174 |
0/1 |
1.38 |
15:05 |
1:20 |
10:41 |
125 124-127 |
1336 |
172 170-172 |
0/2 |
1.50 |
16:27 |
1:22 |
10:52 |
124 122-125 |
1348 |
172 172-174 |
2/1 |
1.63 |
17:48 |
1:21 |
10:52 |
125 122-126 |
1357 |
172 170-172 |
1/2 |
1.75 |
19:13 |
1:25 |
11:16 |
124 122-125 |
1398 |
167 120-172 |
0/2 |
1.88 |
20:30 |
1:17 |
10:20 |
123 121-124 |
1271 |
172 172-172 |
1/1 |
2.00 |
21:53 |
1:22 |
10:59 |
125 125-126 |
1374 |
170 168-172 |
1/2 |
2.13 |
23:23 |
1:31 |
12:06 |
124 122-126 |
1500 |
171 170-172 |
1/1 |
2.25 |
24:45 |
1:22 |
10:55 |
125 124-126 |
1365 |
170 156-172 |
1/1 |
2.38 |
26:04 |
1:18 |
10:26 |
125 124-126 |
1304 |
170 168-172 |
1/1 |
2.50 |
27:36 |
1:32 |
12:17 |
124 123-125 |
1523 |
167 124-172 |
1/2 |
2.63 |
28:57 |
1:21 |
10:51 |
125 124-126 |
1356 |
171 158-172 |
0/1 |
2.75 |
30:16 |
1:19 |
10:35 |
127 124-128 |
1344 |
171 170-172 |
1/1 |
2.88 |
31:41 |
1:24 |
11:15 |
125 122-127 |
1405 |
171 170-172 |
1/1 |
3.00 |
33:05 |
1:25 |
11:17 |
124 122-125 |
1399 |
170 168-172 |
1/1 |
3.13 |
34:32 |
1:27 |
11:33 |
124 123-126 |
1433 |
170 168-172 |
1/1 |
3.25 |
35:56 |
1:24 |
11:16 |
124 121-127 |
1396 |
170 168-172 |
1/2 |
3.38 |
37:23 |
1:27 |
11:33 |
124 122-127 |
1432 |
169 164-172 |
3/1 |
3.50 |
38:46 |
1:23 |
11:07 |
126 125-127 |
1400 |
171 170-172 |
2/0 |
3.61 |
40:01 |
1:15 |
11:39 |
126 125-127 |
1468 |
171 168-174 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
171 |
3.6 |
39:38 |
11:04 |
Walk |
1.0 |
130 |
0 |
23 |
14:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:37 |
10:31 |
37.78% |
More |
800m |
5:19 |
10:41 |
40.87% |
More |
1km |
6:42 |
10:46 |
42.28% |
More |
Mile |
10:51 |
10:51 |
44.45% |
More |
5k |
34:14 |
11:01 |
49.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
48.63 |
5km |
34:00 |
10:57 |
49.56 |
5M |
57:01 |
11:24 |
48.26 |
10km |
1:12:12 |
11:37 |
47.73 |
10M |
2:01:05 |
12:07 |
46.92 |
Half |
2:42:22 |
12:24 |
45.71 |
20M |
4:17:09 |
12:51 |
45.45 |
Mara |
5:44:51 |
13:10 |
44.91 |
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Nice one 👍