Mon 5th Dec 2022 at 7:05pm by rachbramp
Run > General
-
Time
51:59
-
Miles
4.07
-
Min/mi
12:46
-
Pacing
59%
-
WAVA
37.20
-
Stride(cm)
82
-
Cals
714
-
Cadence
154
-
BPM
155
-
%MHR
90.6
-
B/mi
1980
-
Asc(m)
146
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:06(7:06/km) 134/156bpm [951b/km] 92cal 8.46/9.37kmph
2) 1km - 8:39(8:39/km) 154/169bpm [1331b/km] 119cal 6.94/9.1kmph
3) 1km - 8:28(8:28/km) 164/173bpm [1389b/km] 121cal 7.08/10.31kmph
4) 1km - 9:34(9:34/km) 152/173bpm [1454b/km] 118cal 6.27/9.47kmph
5) 1km - 7:52(7:52/km) 166/175bpm [1307b/km] 113cal 7.62/9.21kmph
6) 1km - 6:44(6:44/km) 163/184bpm [1097b/km] 92cal 8.91/10.95kmph
7) 0.55km - 3:37(6:36/km) 178/181bpm [1176b/km] 59cal 9.08/9.67kmph
7:06 8:39 8:28 9:34 7:52 6:44 3:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:24 |
1:24 |
11:12 |
120 103-131 |
1345 |
163 158-166 |
5/9 |
0.25 |
2:47 |
1:23 |
11:00 |
133 122-139 |
1464 |
160 158-162 |
7/8 |
0.38 |
4:09 |
1:23 |
11:02 |
135 131-142 |
1490 |
158 156-160 |
5/6 |
0.50 |
5:40 |
1:31 |
12:07 |
137 133-143 |
1660 |
159 156-162 |
6/6 |
0.63 |
7:09 |
1:29 |
11:50 |
146 139-156 |
1728 |
159 156-164 |
2/6 |
0.75 |
9:28 |
2:19 |
18:30 |
140 122-157 |
2590 |
160 156-162 |
5/1 |
0.88 |
10:56 |
1:28 |
11:48 |
164 160-165 |
1934 |
158 156-160 |
2/5 |
1.00 |
13:02 |
2:06 |
16:45 |
148 129-167 |
2479 |
154 108-160 |
7/1 |
1.13 |
14:25 |
1:23 |
11:06 |
159 147-166 |
1764 |
158 158-160 |
1/4 |
1.25 |
15:48 |
1:23 |
11:05 |
168 166-169 |
1861 |
157 156-158 |
9/6 |
1.38 |
17:28 |
1:40 |
13:21 |
163 155-169 |
2177 |
159 104-168 |
5/6 |
1.50 |
18:51 |
1:23 |
11:02 |
171 169-173 |
1888 |
158 156-160 |
7/9 |
1.63 |
20:21 |
1:30 |
11:58 |
169 164-173 |
2021 |
157 154-160 |
8/9 |
1.75 |
22:06 |
1:45 |
14:01 |
158 150-167 |
2213 |
142 108-158 |
6/3 |
1.88 |
24:16 |
2:10 |
17:21 |
155 133-167 |
2690 |
148 110-162 |
1/11 |
2.00 |
25:42 |
1:26 |
11:26 |
155 139-169 |
1771 |
159 156-162 |
13/4 |
2.13 |
27:08 |
1:26 |
11:28 |
171 170-173 |
1960 |
159 156-160 |
6/5 |
2.25 |
29:30 |
2:22 |
18:57 |
146 130-171 |
2766 |
124 100-160 |
6/6 |
2.38 |
31:54 |
2:24 |
19:10 |
153 128-168 |
2932 |
145 100-160 |
8/6 |
2.50 |
33:53 |
1:59 |
15:53 |
142 127-155 |
2256 |
158 112-164 |
7/8 |
2.63 |
35:21 |
1:28 |
11:46 |
164 156-170 |
1930 |
160 158-162 |
1/3 |
2.75 |
36:42 |
1:21 |
10:44 |
169 167-171 |
1815 |
160 158-162 |
7/3 |
2.88 |
38:06 |
1:25 |
11:17 |
171 169-172 |
1929 |
158 156-160 |
8/6 |
3.00 |
39:31 |
1:25 |
11:19 |
171 169-173 |
1934 |
159 158-160 |
4/15 |
3.13 |
41:53 |
2:22 |
18:58 |
155 130-174 |
2941 |
130 98-160 |
13/9 |
3.25 |
43:22 |
1:29 |
11:53 |
149 130-170 |
1771 |
152 116-168 |
5/1 |
3.38 |
46:20 |
2:58 +1:42
|
23:45 |
174 135-184 |
4131 |
158 86-166 |
2/7 |
3.50 |
47:42 |
1:22 |
10:56 |
154 140-170 |
1683 |
161 160-166 |
8/5 |
3.63 |
49:00 |
1:17 |
10:19 |
174 170-178 |
1795 |
159 158-160 |
9/8 |
3.75 |
50:17 |
1:18 |
10:21 |
177 176-178 |
1833 |
159 158-160 |
5/13 |
3.88 |
51:37 |
1:19 |
10:33 |
178 177-178 |
1878 |
158 156-160 |
6/5 |
4.00 |
52:54 |
1:18 |
10:23 |
179 178-181 |
1859 |
158 158-160 |
6/6 |
4.07 |
53:40 |
46 |
11:12 |
177 176-180 |
1982 |
158 156-160 |
6/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.9 |
159 |
3.9 |
45:19 |
12:06 |
Walk |
6.9 |
111 |
0.2 |
3:48 |
20:45 |
Still |
5.2 |
- |
- |
2:51 |
- |
Pause |
3.1 |
- |
- |
1:42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:11 |
31.34% |
More |
800m |
5:08 |
10:19 |
36.79% |
More |
1km |
6:26 |
10:22 |
38.25% |
More |
Mile |
12:16 |
12:16 |
34.38% |
More |
5k |
41:00 |
13:12 |
35.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:44 |
11:44 |
35.94 |
5km |
39:03 |
12:34 |
37.73 |
5M |
1:04:39 |
12:56 |
36.87 |
10km |
1:21:24 |
13:06 |
36.54 |
10M |
2:14:48 |
13:29 |
36.35 |
Half |
2:59:28 |
13:42 |
35.68 |
20M |
4:41:03 |
14:03 |
35.93 |
Mara |
6:14:11 |
14:17 |
35.80 |
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