Mon 26th Sep 2022 at 4:50pm by ITG 🇮🇸
Run > General
- windy
- cold
-
Time
30:30
-
Miles
3.24
-
Min/mi
9:25
-
Pacing
64%
-
WAVA
53.27
-
Stride(cm)
107
-
Cals
288
-
Cadence
160
-
BPM
140
-
%MHR
81.1
-
B/mi
1321
-
Asc(m)
46
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:16(6:16/km) 124/145bpm [777b/km] 51cal 9.58/10.55kmph
2) 1km - 5:56(5:56/km) 139/153bpm [826b/km] 55cal 10.1/11.32kmph
3) 1km - 5:59(5:59/km) 149/159bpm [890b/km] 60cal 10.04/11.12kmph
4) 1km - 5:45(5:45/km) 146/152bpm [841b/km] 56cal 10.42/11.02kmph
5) 1km - 5:21(5:21/km) 151/155bpm [807b/km] 54cal 11.23/11.89kmph
6) 0.22km - 1:13(5:27/km) 150/153bpm [818b/km] 12cal 11.01/11.52kmph
6:16 5:56 5:59 5:45 5:21 1:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:27 |
1:27 +5
|
11:40 |
112 75-128 |
1307 |
161 158-164 |
5/0 |
0.25 |
2:40 |
1:13 |
9:43 |
124 121-128 |
1206 |
160 156-164 |
7/0 |
0.38 |
3:59 |
1:19 |
10:29 |
121 116-126 |
1269 |
161 154-168 |
1/2 |
0.50 |
5:11 |
1:12 |
9:33 |
123 118-130 |
1174 |
160 156-166 |
7/0 |
0.63 |
6:23 |
1:12 |
9:38 |
140 132-144 |
1348 |
161 154-164 |
1/4 |
0.75 |
7:41 |
1:18 |
10:21 |
147 143-148 |
1522 |
162 156-166 |
3/0 |
0.88 |
8:44 |
1:04 |
8:32 |
135 131-142 |
1151 |
157 154-160 |
7/0 |
1.00 |
9:53 |
1:08 |
9:05 |
130 126-136 |
1182 |
158 154-164 |
0/11 |
1.13 |
11:02 |
1:09 |
9:15 |
135 131-139 |
1248 |
158 156-162 |
0/10 |
1.25 |
12:22 |
1:20 |
10:39 |
146 135-154 |
1555 |
163 160-166 |
0/7 |
1.38 |
15:07 |
2:45 +1:27
|
22:04 |
152 128-158 |
3354 |
163 160-166 |
8/0 |
1.50 |
16:25 |
1:18 |
10:21 |
150 147-158 |
1551 |
163 158-166 |
8/0 |
1.63 |
17:34 |
1:09 |
9:13 |
150 146-154 |
1382 |
160 158-162 |
8/0 |
1.75 |
18:42 |
1:08 |
9:06 |
145 141-149 |
1319 |
160 158-162 |
2/2 |
1.88 |
19:48 |
1:06 |
8:45 |
144 142-147 |
1259 |
160 158-162 |
0/3 |
2.00 |
20:56 |
1:08 |
9:06 |
142 138-147 |
1292 |
159 158-162 |
0/5 |
2.13 |
22:10 |
1:14 |
9:49 |
147 140-150 |
1443 |
163 160-166 |
0/8 |
2.25 |
23:20 |
1:11 |
9:24 |
148 143-152 |
1392 |
162 156-166 |
2/1 |
2.38 |
24:29 |
1:09 |
9:13 |
148 144-152 |
1363 |
159 158-162 |
2/4 |
2.50 |
25:35 |
1:06 |
8:44 |
146 144-148 |
1276 |
159 156-160 |
0/7 |
2.63 |
26:41 |
1:06 |
8:46 |
149 145-150 |
1306 |
159 156-160 |
0/6 |
2.75 |
27:48 |
1:07 |
9:00 |
149 145-152 |
1341 |
159 140-164 |
0/4 |
2.88 |
28:50 |
1:02 |
8:19 |
151 150-153 |
1255 |
160 158-162 |
0/9 |
3.00 |
29:54 |
1:03 |
8:28 |
153 152-155 |
1294 |
162 158-164 |
0/5 |
3.13 |
30:57 |
1:03 |
8:26 |
150 146-155 |
1264 |
160 156-164 |
0/9 |
3.25 |
32:02 |
1:05 |
8:59 |
150 146-153 |
1347 |
160 154-168 |
1/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.5 |
160 |
3.2 |
30:52 |
9:51 |
Walk |
0.3 |
140 |
0 |
5 |
24:44 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
3.2 |
- |
- |
1:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
44.22% |
More |
800m |
4:11 |
8:26 |
48.01% |
More |
1km |
5:20 |
8:35 |
49.07% |
More |
Mile |
8:43 |
8:43 |
51.06% |
More |
5k |
30:26 |
9:48 |
51.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:40 |
8:40 |
51.34 |
5km |
29:10 |
9:23 |
53.31 |
5M |
48:32 |
9:42 |
52.28 |
10km |
1:01:14 |
9:51 |
51.87 |
10M |
1:41:55 |
10:12 |
51.23 |
Half |
2:16:05 |
10:23 |
50.05 |
20M |
3:34:03 |
10:42 |
49.93 |
Mara |
4:45:48 |
10:55 |
49.44 |
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