Wed 30th Nov 2022 at 10:33am by johnseaward
Run > General
-
Time
30:00
-
Miles
3.11
-
Min/mi
9:39
-
Pacing
90%
-
WAVA
44.22
-
Stride(cm)
95
-
Cals
354
-
Cadence
176
-
BPM
146
-
%MHR
74.9
-
B/mi
1409
-
Asc(m)
25
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:11(6:11/km) 144/153bpm [891b/km] 72cal 9.69/11.46kmph
2) 1km - 5:51(5:51/km) 147/150bpm [860b/km] 71cal 10.25/11.76kmph
3) 1km - 5:43(5:43/km) 148/151bpm [846b/km] 69cal 10.5/10.81kmph
4) 1km - 5:56(5:56/km) 147/150bpm [873b/km] 70cal 10.11/10.55kmph
5) 1km - 6:16(6:16/km) 146/153bpm [915b/km] 72cal 9.57/10.95kmph
6) 0.01km - 2(4:40/km) 150/150bpm [701b/km] 12.85/9.54kmph
6:11 5:51 5:43 5:56 6:16 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:51 |
133 108-145 |
1311 |
175 168-178 |
3/2 |
0.25 |
2:30 |
1:16 |
10:12 |
145 142-150 |
1478 |
176 170-180 |
1/3 |
0.38 |
3:49 |
1:19 |
10:31 |
148 138-153 |
1557 |
173 164-194 |
4/1 |
0.50 |
5:00 |
1:11 |
9:30 |
145 140-149 |
1377 |
175 172-178 |
3/7 |
0.63 |
6:13 |
1:12 |
9:37 |
147 146-149 |
1413 |
179 176-180 |
2/4 |
0.75 |
7:19 |
1:06 |
8:49 |
146 145-149 |
1288 |
178 176-180 |
3/2 |
0.88 |
8:28 |
1:09 |
9:16 |
146 144-149 |
1353 |
178 176-180 |
1/2 |
1.00 |
9:38 |
1:10 |
9:20 |
148 147-149 |
1382 |
179 176-182 |
2/2 |
1.13 |
10:51 |
1:13 |
9:42 |
146 144-148 |
1416 |
179 176-180 |
1/3 |
1.25 |
12:05 |
1:14 |
9:50 |
148 145-150 |
1456 |
179 176-182 |
1/2 |
1.38 |
13:12 |
1:07 |
8:59 |
148 146-150 |
1330 |
180 180-182 |
2/3 |
1.50 |
14:22 |
1:09 |
9:15 |
147 145-150 |
1359 |
179 178-180 |
1/2 |
1.63 |
15:31 |
1:10 |
9:19 |
148 147-149 |
1378 |
178 174-180 |
4/2 |
1.75 |
16:38 |
1:07 |
8:54 |
148 147-150 |
1317 |
178 174-180 |
2/2 |
1.88 |
17:52 |
1:14 |
9:51 |
149 148-151 |
1469 |
178 176-180 |
3/2 |
2.00 |
19:00 |
1:08 |
9:06 |
147 145-149 |
1337 |
179 178-180 |
4/1 |
2.13 |
20:09 |
1:09 |
9:13 |
148 145-149 |
1364 |
179 178-180 |
3/4 |
2.25 |
21:22 |
1:12 |
9:39 |
148 147-149 |
1427 |
179 178-182 |
2/2 |
2.38 |
22:37 |
1:15 +4
|
10:01 |
146 143-148 |
1461 |
178 168-180 |
4/2 |
2.50 |
23:52 |
1:15 |
9:59 |
147 144-150 |
1469 |
178 176-180 |
2/3 |
2.63 |
25:00 |
1:09 |
9:10 |
146 145-148 |
1338 |
177 170-182 |
8/1 |
2.75 |
26:26 |
1:25 |
11:24 |
149 141-153 |
1698 |
165 114-178 |
0/6 |
2.88 |
27:37 |
1:11 |
9:28 |
145 142-147 |
1374 |
173 172-174 |
3/1 |
3.00 |
28:55 |
1:18 |
10:24 |
144 143-146 |
1498 |
172 162-176 |
1/2 |
3.11 |
30:03 |
1:08 |
10:10 |
147 144-150 |
1495 |
173 170-176 |
3/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
176 |
3.1 |
29:48 |
9:38 |
Walk |
0.6 |
122 |
0 |
11 |
19:58 |
Pause |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:33 |
35.45% |
More |
800m |
4:26 |
8:56 |
38.78% |
More |
1km |
5:40 |
9:07 |
39.86% |
More |
Mile |
9:11 |
9:11 |
42.39% |
More |
5k |
29:57 |
9:39 |
44.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:01 |
9:01 |
43.21 |
5km |
29:58 |
9:39 |
44.18 |
5M |
49:38 |
9:56 |
43.33 |
10km |
1:02:29 |
10:03 |
43.02 |
10M |
1:43:28 |
10:21 |
42.91 |
Half |
2:17:45 |
10:31 |
42.32 |
20M |
3:35:43 |
10:47 |
42.82 |
Mara |
4:47:12 |
10:58 |
42.88 |
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