Sun 8th Jan 2023 at 5:55am by Ian_K_R
Run > General
-
Time
1:57:36
-
Miles
15.01
-
Min/mi
7:50
-
Pacing
90%
-
WAVA
67.40
-
Stride(cm)
114
-
Cals
1607
-
Cadence
180
-
BPM
157
-
%MHR
92.1
-
B/mi
1234
-
Asc(m)
161
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:01(8:01/m) 143/152bpm [1146b/mi] 104cal 7.49/9.04mph
2) 1m - 7:59(7:59/m) 154/160bpm [1229b/mi] 114cal 7.52/8.2mph
3) 1m - 7:54(7:54/m) 146/158bpm [1155b/mi] 103cal 7.59/8.18mph
4) 1m - 7:56(7:56/m) 141/151bpm [1119b/mi] 90cal 7.56/8.52mph
5) 1m - 7:32(7:32/m) 156/162bpm [1175b/mi] 106cal 7.97/9.48mph
6) 1m - 7:46(7:46/m) 169/176bpm [1314b/mi] 120cal 7.72/8.27mph
7) 1m - 7:37(7:37/m) 167/172bpm [1273b/mi] 116cal 7.87/9.43mph
8) 1m - 7:54(7:54/m) 162/170bpm [1280b/mi] 114cal 7.59/8.18mph
9) 1m - 8:00(8:00/m) 161/167bpm [1287b/mi] 113cal 7.51/8.79mph
10) 1m - 8:00(8:00/m) 163/169bpm [1305b/mi] 115cal 7.5/7.87mph
11) 1m - 7:58(7:58/m) 164/170bpm [1305b/mi] 114cal 7.54/8.95mph
12) 1m - 7:39(7:39/m) 161/167bpm [1231b/mi] 99cal 7.85/8.72mph
13) 1m - 7:50(7:50/m) 161/170bpm [1262b/mi] 102cal 7.66/8.27mph
14) 1m - 7:42(7:42/m) 164/170bpm [1263b/mi] 105cal 7.79/8.41mph
15) 1m - 7:40(7:40/m) 160/172bpm [1227b/mi] 91cal 7.83/8.56mph
16) 0.01m - 8(11:09/m) 159/161bpm [1774b/mi] 1cal 5.38/8.04mph
8:01 7:59 7:54 7:56 7:32 7:46 7:37 7:54 8:00 8:00 7:58 7:39 7:50 7:42 7:40 8
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:13 |
4:13 |
8:26 |
138 97-151 |
1165 |
181 178-188 |
34/7 |
1.00 |
8:01 |
3:48 |
7:35 |
144 140-147 |
1093 |
180 178-182 |
9/16 |
1.50 |
12:00 |
3:59 |
7:58 |
153 145-157 |
1219 |
181 178-186 |
19/11 |
2.00 |
16:00 |
4:00 |
8:00 |
155 150-159 |
1240 |
180 176-184 |
16/14 |
2.50 |
19:52 |
3:52 |
7:44 |
149 143-157 |
1152 |
180 176-190 |
9/11 |
3.00 |
23:54 |
4:02 |
8:04 |
139 70-154 |
1122 |
181 178-190 |
11/8 |
3.50 |
27:57 |
4:02 |
8:05 |
135 94-150 |
1091 |
180 176-186 |
13/7 |
4.00 |
31:50 |
3:53 |
7:47 |
146 140-151 |
1136 |
181 178-182 |
19/8 |
4.50 |
35:40 |
3:50 |
7:40 |
153 144-158 |
1173 |
181 178-186 |
3/15 |
5.00 |
39:22 |
3:42 |
7:24 |
158 155-161 |
1169 |
180 178-182 |
6/16 |
5.50 |
43:15 |
3:54 |
7:47 |
167 157-173 |
1300 |
180 178-182 |
9/11 |
6.00 |
47:08 |
3:53 |
7:46 |
170 165-175 |
1320 |
181 178-184 |
8/8 |
6.50 |
50:59 |
3:51 |
7:41 |
167 163-172 |
1284 |
179 176-182 |
11/18 |
7.00 |
54:45 |
3:46 |
7:33 |
167 163-171 |
1260 |
179 176-184 |
8/12 |
7.50 |
58:48 |
4:02 |
8:04 |
165 157-170 |
1332 |
179 176-184 |
20/6 |
8.00 |
1:02:40 |
3:52 |
7:45 |
160 153-164 |
1239 |
178 174-182 |
7/19 |
8.50 |
1:06:46 |
4:06 |
8:13 |
162 159-167 |
1331 |
179 174-182 |
21/8 |
9.00 |
1:10:39 |
3:52 |
7:45 |
161 152-166 |
1246 |
179 176-184 |
13/16 |
9.50 |
1:14:36 |
3:58 |
7:55 |
164 158-169 |
1299 |
178 174-184 |
14/8 |
10.00 |
1:18:39 |
4:03 |
8:06 |
162 158-168 |
1312 |
180 176-186 |
15/12 |
10.50 |
1:22:39 |
4:00 |
8:00 |
164 160-168 |
1312 |
179 176-182 |
17/7 |
11.00 |
1:26:37 |
3:58 |
7:56 |
165 158-170 |
1308 |
180 176-184 |
11/12 |
11.50 |
1:30:28 |
3:50 |
7:41 |
161 154-165 |
1236 |
179 176-184 |
7/16 |
12.00 |
1:34:16 |
3:48 |
7:37 |
162 156-167 |
1233 |
179 174-182 |
7/11 |
12.50 |
1:38:14 |
3:58 |
7:57 |
161 157-170 |
1279 |
179 176-186 |
13/13 |
13.00 |
1:42:06 |
3:52 |
7:44 |
162 157-168 |
1252 |
179 176-182 |
13/10 |
13.50 |
1:45:53 |
3:47 |
7:33 |
165 162-169 |
1247 |
178 176-182 |
5/15 |
14.00 |
1:49:48 |
3:55 |
7:50 |
163 158-167 |
1277 |
179 174-182 |
16/10 |
14.50 |
1:54:11 |
4:24 +35
|
8:47 |
160 151-172 |
1406 |
178 106-184 |
9/17 |
15.00 |
1:58:05 |
3:53 |
7:46 |
161 155-165 |
1252 |
181 174-190 |
13/9 |
15.01 |
1:58:10 |
5 |
8:44 |
159 159-159 |
1390 |
175 174-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
179 |
15 |
1:57:33 |
7:50 |
Walk |
0.5 |
106 |
0 |
37 |
2:23:25 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:59 |
49.53% |
More |
800m |
3:37 |
7:16 |
56.43% |
More |
1km |
4:34 |
7:20 |
58.21% |
More |
Mile |
7:24 |
7:24 |
60.90% |
More |
5k |
23:37 |
7:36 |
64.95% |
More |
5 miles |
38:39 |
7:44 |
64.77% |
More |
10k |
48:18 |
7:46 |
64.80% |
More |
10 miles |
1:17:49 |
7:47 |
66.54% |
More |
Half |
1:42:27 |
7:49 |
66.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:40 |
6:40 |
67.57 |
5km |
22:09 |
7:08 |
69.26 |
5M |
36:40 |
7:20 |
68.28 |
10km |
46:10 |
7:26 |
67.79 |
10M |
1:16:28 |
7:39 |
67.73 |
Half |
1:41:48 |
7:46 |
66.83 |
20M |
2:39:25 |
7:58 |
67.63 |
Mara |
3:32:15 |
8:06 |
67.73 |
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