Mon 28th Nov 2022 at 12:34pm by asflintoft
Run > General
-
Time
28:18
-
Miles
2.54
-
Min/mi
11:09
-
Pacing
78%
-
WAVA
42.50
-
Stride(cm)
91
-
Cals
351
-
Cadence
159
-
BPM
143
-
%MHR
83.4
-
B/mi
1589
-
Asc(m)
14
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.7km - 5:00(7:09/km) 125/142bpm [894b/km] 61cal
2) 0.7km - 5:00(7:11/km) 136/146bpm [977b/km] 60cal
3) 0.58km - 3:00(5:09/km) 155/165bpm [798b/km] 44cal
4) 0.17km - 2:00(11:53/km) 144/165bpm [1711b/km] 19cal
5) 0.38km - 2:00(5:18/km) 149/163bpm [789b/km] 29cal
6) 0.11km - 1:20(12:37/km) 150/165bpm [1893b/km] 13cal
7) 0.2km - 1:00(5:06/km) 147/157bpm [750b/km] 13cal
8) 0.06km - 45(13:14/km) 152/157bpm [2011b/km] 8cal
9) 0.14km - 45(5:20/km) 143/150bpm [762b/km] 10cal
10) 0.04km - 30(12:19/km) 149/152bpm [1836b/km] 6cal
11) 0.1km - 30(5:07/km) 145/148bpm [743b/km] 6cal
12) 0.03km - 20(11:37/km) 146/149bpm [1696b/km] 4cal
13) 0.17km - 1:10(6:53/km) 148/150bpm [1018b/km] 15cal
14) 0.74km - 4:58(6:45/km) 151/157bpm [1019b/km] 63cal
5:00 5:00 3:00 2:00 2:00 1:20 1:00 45 45 30 30 20 1:10 4:58
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:02 |
108 90-120 |
1192 |
164 114-174 |
3/0 |
0.25 |
2:58 |
1:35 |
12:40 |
126 117-132 |
1596 |
167 144-174 |
5/0 |
0.38 |
4:21 |
1:23 |
11:04 |
135 132-140 |
1494 |
172 168-174 |
1/1 |
0.50 |
5:43 |
1:22 |
10:57 |
134 127-142 |
1468 |
168 88-176 |
1/1 |
0.63 |
7:05 |
1:22 |
10:58 |
128 124-137 |
1405 |
155 86-172 |
0/1 |
0.75 |
8:28 |
1:22 |
10:59 |
139 130-144 |
1526 |
170 168-172 |
1/1 |
0.88 |
10:05 |
1:37 |
12:58 |
141 136-146 |
1828 |
150 114-176 |
1/1 |
1.00 |
11:04 |
1:00 |
7:57 |
143 131-159 |
1136 |
185 180-188 |
2/2 |
1.13 |
12:07 |
1:02 |
8:18 |
163 160-164 |
1354 |
185 182-190 |
1/1 |
1.25 |
13:27 |
1:20 |
10:42 |
163 157-165 |
1744 |
161 112-186 |
1/0 |
1.38 |
15:19 |
1:52 |
14:56 |
134 123-156 |
2000 |
130 114-192 |
1/2 |
1.50 |
16:23 |
1:05 |
8:37 |
150 134-157 |
1292 |
187 184-190 |
3/4 |
1.63 |
18:09 |
1:46 |
14:04 |
154 138-164 |
2167 |
136 110-186 |
1/1 |
1.75 |
19:16 |
1:07 |
8:59 |
146 136-157 |
1311 |
133 116-188 |
3/2 |
1.88 |
20:47 |
1:31 |
12:07 |
147 137-157 |
1781 |
143 100-188 |
2/3 |
2.00 |
22:22 |
1:35 |
12:39 |
147 142-151 |
1860 |
148 108-188 |
3/3 |
2.13 |
23:44 |
1:22 |
10:56 |
151 147-157 |
1650 |
166 134-172 |
1/1 |
2.25 |
25:02 |
1:18 |
10:26 |
152 150-155 |
1585 |
167 166-168 |
2/2 |
2.38 |
26:30 |
1:28 |
11:41 |
151 147-154 |
1764 |
163 148-168 |
2/2 |
2.50 |
27:48 |
1:18 |
10:22 |
150 148-151 |
1555 |
167 164-168 |
0/6 |
2.54 |
28:17 |
29 |
11:18 |
152 149-154 |
1717 |
166 162-168 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.8 |
173 |
2.2 |
22:00 |
10:09 |
Walk |
22.2 |
117 |
0.4 |
6:17 |
16:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
41.55% |
More |
800m |
4:44 |
9:31 |
41.63% |
More |
1km |
6:06 |
9:49 |
42.13% |
More |
Mile |
10:14 |
10:14 |
42.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:32 |
10:32 |
41.40 |
5km |
35:02 |
11:17 |
42.37 |
5M |
58:01 |
11:36 |
41.69 |
10km |
1:13:03 |
11:45 |
41.37 |
10M |
2:00:58 |
12:06 |
41.31 |
Half |
2:41:03 |
12:18 |
40.75 |
20M |
4:12:12 |
12:37 |
41.23 |
Mara |
5:35:47 |
12:49 |
41.29 |
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