Wed 30th Nov 2022 at 7:46am by damo_HAC
Run > General
-
Time
32:11
-
Miles
3.45
-
Min/mi
9:20
-
Pacing
19%
-
WAVA
48.53
-
Stride(cm)
104
-
Cals
401
-
Cadence
165
-
BPM
138
-
%MHR
77.6
-
B/mi
1289
-
Asc(m)
121
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 3:51(3:51/km) 144/159bpm [554b/km] 60cal 15.61/18.31kmph
2) 0.2km - 51(4:16/km) 142/144bpm [606b/km] 13cal 14.05/15.58kmph
3) 0.18km - 3:30(19:14/km) 125/157bpm [2404b/km] 40cal 3.12/14.44kmph
4) 1km - 3:43(3:43/km) 146/167bpm [543b/km] 55cal 16.14/18.17kmph
5) 0.2km - 50(4:11/km) 143/145bpm [599b/km] 13cal 14.31/15.28kmph
6) 0.19km - 3:30(18:38/km) 121/146bpm [2255b/km] 33cal 3.22/14.85kmph
7) 1km - 3:38(3:38/km) 144/159bpm [523b/km] 53cal 16.51/18.71kmph
8) 0.2km - 50(4:08/km) 152/153bpm [628b/km] 13cal 14.52/15.05kmph
9) 0.18km - 3:30(19:37/km) 127/153bpm [2490b/km] 35cal 3.06/15.02kmph
10) 1km - 3:40(3:40/km) 145/156bpm [530b/km] 52cal 16.4/18.54kmph
11) 0.2km - 48(4:01/km) 144/154bpm [578b/km] 11cal 14.94/16.09kmph
12) 0.2km - 3:30(17:49/km) 118/159bpm [2102b/km] 23cal 3.37/15.35kmph
3:51 51 3:30 3:43 50 3:30 3:38 50 3:30 3:40 48 3:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
50 |
50 |
6:37 |
134 120-144 |
886 |
140 118-178 |
2/3 |
0.25 |
1:36 |
46 |
6:11 |
152 145-158 |
939 |
174 170-176 |
15/6 |
0.38 |
2:26 |
51 |
6:45 |
149 138-159 |
1005 |
174 170-176 |
3/10 |
0.50 |
3:07 |
41 |
5:25 |
141 139-143 |
763 |
176 172-178 |
4/16 |
0.63 |
3:52 |
45 |
6:01 |
141 136-144 |
849 |
176 170-180 |
13/1 |
0.75 |
4:44 |
52 |
6:53 |
142 140-144 |
977 |
173 172-176 |
2/7 |
0.88 |
8:02 |
3:19 |
26:28 |
124 90-156 |
3283 |
115 100-180 |
2/2 |
1.00 |
9:00 |
57 |
7:40 |
138 112-162 |
1057 |
181 178-186 |
7/3 |
1.13 |
9:52 |
53 |
7:01 |
156 147-166 |
1095 |
177 170-184 |
6/0 |
1.25 |
10:34 |
42 |
5:35 |
151 150-153 |
842 |
179 176-182 |
13/7 |
1.38 |
11:15 |
41 |
5:28 |
151 149-154 |
827 |
181 178-186 |
3/17 |
1.50 |
12:03 |
48 |
6:23 |
141 132-151 |
900 |
180 176-184 |
10/5 |
1.63 |
12:59 |
56 |
7:30 |
145 144-145 |
1087 |
178 172-180 |
7/8 |
1.75 |
16:23 |
3:24 |
27:08 |
115 91-146 |
3121 |
129 100-186 |
5/5 |
1.88 |
17:07 |
44 |
5:49 |
133 100-153 |
774 |
183 178-186 |
4/1 |
2.00 |
17:57 |
50 |
6:43 |
149 144-159 |
1002 |
176 166-184 |
9/2 |
2.13 |
18:39 |
42 |
5:39 |
151 148-153 |
852 |
183 180-186 |
6/15 |
2.25 |
19:18 |
39 |
5:11 |
150 147-152 |
779 |
182 172-184 |
6/8 |
2.38 |
20:07 |
49 |
6:30 |
151 148-153 |
983 |
180 176-184 |
7/5 |
2.50 |
21:28 |
1:21 |
10:46 |
151 144-153 |
1626 |
163 112-186 |
5/6 |
2.63 |
24:29 |
3:01 |
24:08 |
116 96-142 |
2799 |
132 94-186 |
3/1 |
2.75 |
25:09 |
40 |
5:17 |
136 112-148 |
720 |
183 176-186 |
5/1 |
2.88 |
26:01 |
52 |
6:58 |
151 146-156 |
1051 |
180 170-182 |
11/14 |
3.00 |
26:44 |
44 |
5:50 |
150 148-152 |
874 |
182 168-184 |
2/15 |
3.13 |
27:23 |
39 |
5:10 |
152 150-153 |
785 |
183 180-186 |
13/2 |
3.25 |
28:13 |
50 |
6:37 |
147 137-154 |
972 |
180 170-188 |
5/4 |
3.38 |
30:26 |
2:14 |
17:49 |
132 108-157 |
2351 |
141 92-184 |
1/6 |
3.45 |
32:11 |
1:45 |
24:42 |
116 102-140 |
2865 |
102 92-116 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
65.1 |
179 |
3 |
20:58 |
6:52 |
Walk |
32.2 |
107 |
0.4 |
10:21 |
26:09 |
Still |
2.7 |
- |
- |
52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:20 |
60.15% |
More |
800m |
2:50 |
5:42 |
65.47% |
More |
1km |
3:36 |
5:48 |
67.22% |
More |
Mile |
8:40 |
8:40 |
47.70% |
More |
5k |
27:12 |
8:45 |
51.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:40 |
8:40 |
47.67 |
5km |
28:48 |
9:16 |
48.78 |
5M |
47:42 |
9:32 |
47.89 |
10km |
1:00:03 |
9:40 |
47.47 |
10M |
1:39:26 |
9:57 |
47.35 |
Half |
2:12:23 |
10:06 |
46.67 |
20M |
3:27:19 |
10:22 |
47.23 |
Mara |
4:36:01 |
10:32 |
47.30 |
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