Sat 26th Nov 2022 at 2:31pm by ITG 🇮🇸
Run > Medium Long Run
rain
cold
-
Time
1:24:32
-
Miles
8.25
-
Min/mi
10:15
-
Pacing
46%
-
WAVA
50.60
-
Stride(cm)
100
-
Cals
709
-
Cadence
157
-
BPM
141
-
%MHR
81.4
-
B/mi
1444
-
Asc(m)
128
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:30(6:30/km) 140/154bpm [910b/km] 60cal 9.23/10.55kmph
2) 1km - 6:07(6:07/km) 138/154bpm [843b/km] 56cal 9.82/10.31kmph
3) 1km - 6:37(6:37/km) 149/156bpm [986b/km] 66cal 9.06/9.67kmph
4) 1km - 7:15(7:15/km) 148/160bpm [1073b/km] 67cal 8.28/12.12kmph
5) 1km - 7:04(7:04/km) 146/157bpm [1032b/km] 65cal 8.49/12.06kmph
6) 1km - 5:40(5:40/km) 139/166bpm [788b/km] 47cal 10.58/11.46kmph
7) 1km - 6:11(6:11/km) 151/172bpm [934b/km] 59cal 9.71/11.25kmph
8) 1km - 5:58(5:58/km) 145/152bpm [865b/km] 55cal 10.06/10.71kmph
9) 1km - 5:57(5:57/km) 139/146bpm [827b/km] 46cal 10.09/11.05kmph
10) 1km - 6:02(6:02/km) 139/147bpm [838b/km] 48cal 9.95/10.48kmph
11) 1km - 6:00(6:00/km) 136/145bpm [816b/km] 41cal 10/12.83kmph
12) 1km - 6:31(6:31/km) 134/140bpm [872b/km] 40cal 9.22/10.08kmph
13) 1km - 6:45(6:45/km) 136/144bpm [919b/km] 46cal 8.88/10.41kmph
14) 0.28km - 1:56(6:48/km) 137/144bpm [931b/km] 13cal 8.83/10.38kmph
6:30 6:07 6:37 7:15 7:04 5:40 6:11 5:58 5:57 6:02 6:00 6:31 6:45 1:56
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:45 |
2:45 +23
|
10:59 |
129 103-141 |
1416 |
159 154-162 |
1/9 |
| 0.50 |
5:15 |
2:30 |
10:01 |
143 140-147 |
1432 |
162 158-164 |
8/0 |
| 0.75 |
8:05 |
2:50 |
11:21 |
148 140-153 |
1680 |
157 120-166 |
12/0 |
| 1.00 |
12:15 |
4:10 +1:49
|
16:40 |
131 105-149 |
2183 |
159 156-164 |
0/7 |
| 1.25 |
14:47 |
2:32 |
10:09 |
140 128-144 |
1421 |
160 154-164 |
2/2 |
| 1.50 |
17:23 |
2:36 |
10:25 |
147 144-150 |
1530 |
162 158-166 |
6/0 |
| 1.75 |
19:56 |
2:33 |
10:10 |
149 147-151 |
1516 |
163 160-166 |
15/0 |
| 2.00 |
23:25 |
3:29 +29
|
13:54 |
148 130-157 |
2058 |
153 106-168 |
11/0 |
| 2.25 |
26:13 |
2:48 |
11:12 |
154 145-160 |
1725 |
159 118-168 |
19/0 |
| 2.50 |
30:34 |
4:22 +1:22
|
17:26 |
141 120-159 |
2459 |
144 104-166 |
15/2 |
| 2.75 |
34:28 |
3:54 +49
|
15:35 |
142 134-154 |
2214 |
143 102-168 |
0/18 |
| 3.00 |
36:57 |
2:29 |
9:55 |
146 140-152 |
1448 |
162 156-168 |
14/10 |
| 3.25 |
41:50 |
4:53 +2:13
|
19:31 |
147 122-157 |
2870 |
154 110-166 |
5/3 |
| 3.50 |
44:12 |
2:23 |
9:30 |
139 133-144 |
1322 |
156 154-162 |
12/4 |
| 3.75 |
46:24 |
2:12 |
8:48 |
139 121-166 |
1223 |
154 152-158 |
4/12 |
| 4.00 |
48:55 |
2:30 |
10:01 |
155 138-171 |
1554 |
158 134-166 |
0/24 |
| 4.25 |
51:27 |
2:33 |
10:10 |
146 140-151 |
1485 |
157 114-164 |
0/20 |
| 4.50 |
53:54 |
2:27 |
9:48 |
147 144-152 |
1440 |
162 156-166 |
4/6 |
| 4.75 |
56:18 |
2:24 |
9:34 |
144 138-151 |
1378 |
159 154-170 |
3/1 |
| 5.00 |
58:38 |
2:20 |
9:21 |
144 140-147 |
1346 |
161 158-164 |
5/6 |
| 5.25 |
1:02:39 |
4:01 +1:35
|
16:04 |
139 127-145 |
2233 |
159 156-162 |
1/3 |
| 5.50 |
1:05:00 |
2:21 |
9:25 |
140 135-144 |
1318 |
159 156-164 |
1/4 |
| 5.75 |
1:07:24 |
2:23 |
9:34 |
134 131-139 |
1281 |
157 152-162 |
0/11 |
| 6.00 |
1:09:48 |
2:24 |
9:38 |
139 133-143 |
1339 |
160 156-164 |
0/13 |
| 6.25 |
1:12:14 |
2:26 |
9:45 |
141 133-147 |
1375 |
160 156-166 |
5/6 |
| 6.50 |
1:14:31 |
2:17 |
9:09 |
135 127-142 |
1234 |
159 154-164 |
0/24 |
| 6.75 |
1:16:52 |
2:20 |
9:22 |
137 136-140 |
1283 |
161 158-166 |
0/8 |
| 7.00 |
1:20:10 |
3:18 +31
|
13:12 |
132 118-145 |
1742 |
159 154-168 |
2/5 |
| 7.25 |
1:22:52 |
2:42 |
10:47 |
133 126-138 |
1434 |
154 114-164 |
0/5 |
| 7.50 |
1:25:23 |
2:31 |
10:04 |
138 135-140 |
1389 |
161 158-164 |
0/2 |
| 7.75 |
1:29:54 |
4:31 +1:49
|
18:05 |
135 118-140 |
2441 |
161 154-164 |
2/2 |
| 8.00 |
1:32:35 |
2:41 +8
|
10:46 |
138 132-144 |
1486 |
159 80-164 |
1/1 |
| 8.25 |
1:36:12 |
3:37 +42
|
14:29 |
136 125-144 |
1969 |
160 106-168 |
3/3 |
| 8.26 |
1:36:22 |
10 +1
|
13:59 |
136 135-136 |
1901 |
162 162-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
91.3 |
159 |
8 |
1:27:48 |
11:13 |
| Walk |
6.1 |
113 |
0.2 |
5:58 |
24:27 |
| Still |
0.5 |
- |
- |
28 |
- |
| Pause |
2.1 |
- |
- |
2:07 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:11 |
8:46 |
41.85% |
More |
| 800m |
4:24 |
8:51 |
45.73% |
More |
| 1km |
5:37 |
9:03 |
46.58% |
More |
| Mile |
9:24 |
9:24 |
47.34% |
More |
| 5k |
31:12 |
10:03 |
49.83% |
More |
| 5 miles |
54:16 |
10:51 |
46.75% |
More |
| 10k |
1:10:01 |
11:16 |
45.37% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:50 |
8:50 |
50.38 |
| 5km |
29:43 |
9:34 |
52.32 |
| 5M |
49:27 |
9:53 |
51.31 |
| 10km |
1:02:25 |
10:03 |
50.89 |
| 10M |
1:43:52 |
10:23 |
50.27 |
| Half |
2:18:41 |
10:35 |
49.11 |
| 20M |
3:38:08 |
10:54 |
49.00 |
| Mara |
4:51:15 |
11:07 |
48.51 |
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