Tue 8th Nov 2022 at 7:39am by NDWDave
Run > General
-
Time
1:12:49
-
Miles
4.72
-
Min/mi
15:26
-
Pacing
39%
-
WAVA
28.71
-
Stride(cm)
82
-
Cals
509
-
Cadence
128
-
BPM
95
-
%MHR
52.1
-
B/mi
1470
-
Asc(m)
126
-
Hillscore
10
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 0.62m - 12:06(19:29/m) 82/102bpm [1597b/mi] 63cal 53/63rpm
2) 0.62m - 12:25(19:59/m) 78/91bpm [1559b/mi] 61cal 50/59rpm
3) 0.62m - 12:33(20:11/m) 82/92bpm [1655b/mi] 68cal 51/56rpm
4) 0.62m - 11:17(18:09/m) 87/127bpm [1580b/mi] 69cal 49/85rpm
5) 0.62m - 9:34(15:24/m) 110/123bpm [1693b/mi] 78cal 60/86rpm
6) 0.62m - 5:26(8:44/m) 120/133bpm [1048b/mi] 55cal 83/88rpm
7) 0.62m - 6:13(10:00/m) 110/131bpm [1100b/mi] 69cal 72/88rpm
8) 0.38m - 3:16(8:42/m) 124/130bpm [1080b/mi] 46cal 85/88rpm
12:06 12:25 12:33 11:17 9:34 5:26 6:13 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
5:13 |
5:13 |
20:53 |
77 71-84 |
1607 |
107 100-114 |
6/3 |
0.50 |
10:04 |
4:51 |
19:23 |
83 69-101 |
1609 |
114 102-122 |
1/11 |
0.75 |
18:33 |
8:29 +3:48
|
33:58 |
83 73-102 |
2819 |
115 100-124 |
13/5 |
1.00 |
23:19 |
4:46 |
19:02 |
79 72-89 |
1504 |
110 102-116 |
7/6 |
1.25 |
28:31 |
5:12 |
20:47 |
78 69-90 |
1622 |
107 100-112 |
3/15 |
1.50 |
33:29 |
4:59 |
19:54 |
81 73-91 |
1612 |
106 98-112 |
11/6 |
1.75 |
38:32 |
5:03 |
20:12 |
84 75-91 |
1697 |
103 98-112 |
11/7 |
2.00 |
43:27 |
4:54 |
19:37 |
79 74-86 |
1550 |
108 96-114 |
10/2 |
2.25 |
49:42 |
6:15 |
25:00 |
80 67-114 |
2001 |
122 90-170 |
4/10 |
2.50 |
52:18 |
2:36 |
10:26 |
122 116-127 |
1273 |
168 164-170 |
8/11 |
2.75 |
56:07 |
3:49 |
15:16 |
112 106-123 |
1711 |
125 84-170 |
13/6 |
3.00 |
1:00:42 |
4:35 |
18:20 |
105 98-120 |
1925 |
106 90-166 |
21/2 |
3.25 |
1:03:06 |
2:24 |
9:36 |
119 117-124 |
1142 |
165 160-172 |
21/0 |
3.50 |
1:05:13 |
2:07 |
8:28 |
117 111-122 |
991 |
165 152-168 |
22/1 |
3.75 |
1:07:21 |
2:08 |
8:31 |
125 118-133 |
1065 |
168 164-176 |
0/38 |
4.00 |
1:09:31 |
2:10 |
8:39 |
122 118-128 |
1056 |
166 164-170 |
1/23 |
4.25 |
1:12:29 |
2:58 |
11:50 |
99 78-118 |
1172 |
160 112-176 |
1/11 |
4.50 |
1:14:36 |
2:08 |
8:31 |
118 108-126 |
1005 |
171 164-176 |
3/10 |
4.72 |
1:16:36 |
2:00 |
9:00 |
126 121-130 |
1133 |
169 164-174 |
11/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
26.7 |
166 |
2.2 |
17:41 |
9:40 |
Walk |
66.1 |
107 |
2.5 |
53:07 |
21:16 |
Still |
2.5 |
- |
- |
2:00 |
- |
Pause |
4.7 |
- |
- |
3:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:56 |
39.34% |
More |
800m |
4:08 |
8:19 |
43.24% |
More |
1km |
5:15 |
8:26 |
44.59% |
More |
Mile |
8:48 |
8:48 |
45.58% |
More |
5k |
40:47 |
13:08 |
33.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
14:03 |
14:03 |
28.54 |
5km |
46:45 |
15:03 |
29.16 |
5M |
1:17:24 |
15:29 |
28.60 |
10km |
1:37:27 |
15:41 |
28.33 |
10M |
2:41:23 |
16:08 |
28.24 |
Half |
3:34:52 |
16:24 |
27.82 |
20M |
5:36:28 |
16:49 |
28.16 |
Mara |
7:27:58 |
17:06 |
28.20 |
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Good work. That’s some sharp climb.
It looks more severe as there aren't any others on the route - it is about 8% whereas the steep ones round here are 13%-15%
That’s still a fair climb