Fri 18th Nov 2022 at 11:26am by paul0
Run > General
-
Time
40:13
-
Miles
4.36
-
Min/mi
9:13
-
Pacing
88%
-
WAVA
46.88
-
Stride(cm)
107
-
Cals
633
-
Cadence
163
-
BPM
168
-
%MHR
98.4
-
B/mi
1552
-
Asc(m)
275
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:37(9:03/m) 162/176bpm [1465b/mi] 83cal 6.63/10.79mph
2) 0.62m - 5:41(9:09/m) 168/174bpm [1539b/mi] 89cal 6.55/7.08mph
3) 0.62m - 5:50(9:23/m) 171/177bpm [1606b/mi] 93cal 6.39/6.72mph
4) 0.62m - 5:50(9:23/m) 178/183bpm [1671b/mi] 99cal 6.39/7.18mph
5) 0.62m - 5:45(9:15/m) 165/177bpm [1525b/mi] 87cal 6.49/6.97mph
6) 0.62m - 5:45(9:15/m) 170/177bpm [1572b/mi] 91cal 6.49/6.91mph
7) 0.62m - 5:42(9:10/m) 169/173bpm [1548b/mi] 90cal 6.55/10.06mph
8) 0.01m - 4(6:24/m) 168/169bpm [1076b/mi] 1cal 9.37/6.97mph
5:37 5:41 5:50 5:50 5:45 5:45 5:42 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:38 |
144 114-164 |
1099 |
171 162-190 |
22/6 |
0.25 |
2:11 |
1:14 |
9:49 |
163 159-169 |
1601 |
163 158-166 |
4/0 |
0.38 |
3:17 |
1:06 |
8:51 |
167 159-176 |
1478 |
162 156-166 |
1/10 |
0.50 |
4:26 |
1:09 |
9:08 |
169 167-171 |
1544 |
164 158-168 |
1/14 |
0.63 |
5:38 |
1:12 |
9:38 |
167 163-171 |
1609 |
164 162-168 |
13/2 |
0.75 |
6:40 |
1:02 |
8:18 |
168 162-170 |
1394 |
164 160-170 |
3/6 |
0.88 |
7:51 |
1:11 |
9:28 |
169 166-172 |
1600 |
166 164-170 |
7/16 |
1.00 |
9:28 |
1:37 +25
|
12:57 |
169 165-173 |
2188 |
166 162-178 |
21/8 |
1.13 |
10:36 |
1:08 |
9:03 |
167 160-173 |
1511 |
161 156-164 |
2/17 |
1.25 |
11:48 |
1:11 |
9:32 |
167 163-172 |
1591 |
162 158-168 |
8/6 |
1.38 |
12:55 |
1:07 |
8:55 |
170 168-172 |
1517 |
161 158-164 |
14/17 |
1.50 |
14:05 |
1:10 |
9:24 |
171 169-173 |
1607 |
162 158-166 |
18/15 |
1.63 |
15:27 |
1:22 +10
|
10:52 |
170 168-172 |
1848 |
161 158-166 |
4/8 |
1.75 |
16:39 |
1:12 |
9:38 |
172 170-174 |
1658 |
162 158-166 |
7/11 |
1.88 |
17:50 |
1:11 |
9:25 |
174 171-177 |
1638 |
163 160-168 |
12/3 |
2.00 |
19:01 |
1:12 |
9:33 |
176 172-179 |
1681 |
163 160-170 |
5/14 |
2.13 |
20:18 |
1:17 |
10:15 |
177 173-180 |
1813 |
162 156-168 |
9/9 |
2.25 |
21:26 |
1:08 |
9:07 |
180 177-183 |
1642 |
163 160-164 |
14/6 |
2.38 |
22:34 |
1:07 |
8:57 |
178 176-180 |
1594 |
164 162-168 |
4/8 |
2.50 |
23:44 |
1:10 |
9:21 |
176 170-180 |
1644 |
162 158-164 |
3/9 |
2.63 |
24:51 |
1:07 |
8:55 |
162 157-167 |
1443 |
162 160-164 |
13/6 |
2.75 |
25:56 |
1:05 |
8:42 |
162 158-166 |
1410 |
159 150-162 |
0/8 |
2.88 |
27:09 |
1:13 |
9:45 |
166 164-168 |
1618 |
160 156-164 |
16/7 |
3.00 |
28:18 |
1:10 |
9:16 |
167 164-168 |
1548 |
161 158-164 |
10/13 |
3.13 |
29:28 |
1:09 |
9:14 |
170 165-174 |
1570 |
161 158-162 |
5/10 |
3.25 |
30:38 |
1:10 |
9:20 |
170 168-171 |
1588 |
163 158-166 |
9/5 |
3.38 |
31:50 |
1:12 |
9:36 |
173 168-176 |
1660 |
162 160-166 |
5/10 |
3.50 |
32:55 |
1:05 |
8:42 |
170 167-172 |
1478 |
160 154-164 |
13/4 |
3.63 |
34:05 |
1:10 |
9:17 |
169 166-174 |
1568 |
162 158-166 |
3/4 |
3.75 |
35:14 |
1:09 |
9:14 |
168 165-170 |
1550 |
162 160-166 |
8/17 |
3.88 |
36:24 |
1:10 +4
|
9:21 |
169 168-171 |
1579 |
169 158-182 |
26/18 |
4.00 |
37:34 |
1:10 |
9:18 |
170 167-172 |
1581 |
167 160-182 |
9/6 |
4.13 |
38:40 |
1:06 |
8:52 |
168 166-170 |
1489 |
164 160-168 |
16/14 |
4.25 |
39:59 |
1:19 +7
|
10:29 |
169 167-170 |
1771 |
159 120-166 |
3/8 |
4.36 |
41:00 |
1:01 |
9:25 |
169 168-170 |
1592 |
169 162-180 |
13/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
163 |
4.4 |
40:23 |
9:23 |
Walk |
0.3 |
120 |
0 |
8 |
4:21:56 |
Pause |
1.2 |
- |
- |
29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:43 |
34.99% |
More |
800m |
4:24 |
8:52 |
39.46% |
More |
1km |
5:34 |
8:58 |
40.85% |
More |
Mile |
9:09 |
9:09 |
42.92% |
More |
5k |
29:01 |
9:20 |
45.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
49.67 |
5km |
27:40 |
8:54 |
48.20 |
5M |
46:47 |
9:21 |
46.27 |
10km |
59:29 |
9:34 |
45.44 |
10M |
1:40:37 |
10:04 |
44.36 |
Half |
2:15:35 |
10:21 |
43.21 |
20M |
3:36:23 |
10:49 |
42.90 |
Mara |
4:51:36 |
11:08 |
42.45 |
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