Sun 8th Jan 2023 at 7:03pm by Nicky Boy
Run > General
-
Time
30:48
-
Miles
3.08
-
Min/mi
10:00
-
Pacing
91.2%
-
WAVA
53.41
-
Stride(cm)
103
-
Cals
369
-
Cadence
157
-
BPM
160
-
%MHR
88.6
-
B/mi
1596
-
Asc(m)
94
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:06(10:06/m) 146/166bpm [1474b/mi] 107cal 5.94/6.35mph
2) 1m - 9:46(9:46/m) 167/181bpm [1631b/mi] 124cal 6.14/6.72mph
3) 1m - 10:08(10:08/m) 168/178bpm [1701b/mi] 128cal 5.93/6.49mph
4) 0.08m - 49(9:31/m) 167/169bpm [1591b/mi] 10cal 6.3/6.49mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:20 |
123 84-142 |
1270 |
154 116-162 |
8/4 |
0.25 |
2:35 |
1:18 |
10:20 |
145 141-148 |
1499 |
157 154-160 |
2/7 |
0.38 |
3:52 |
1:17 |
10:12 |
144 141-146 |
1470 |
155 154-158 |
4/3 |
0.50 |
5:06 |
1:14 |
9:55 |
148 144-151 |
1468 |
158 156-160 |
0/7 |
0.63 |
6:23 |
1:17 |
10:17 |
149 146-152 |
1533 |
157 156-162 |
2/3 |
0.75 |
7:34 |
1:11 |
9:31 |
151 149-152 |
1437 |
159 156-162 |
0/12 |
0.88 |
8:48 |
1:14 |
9:52 |
150 148-153 |
1480 |
158 156-160 |
0/13 |
1.00 |
10:06 |
1:17 |
10:19 |
156 151-166 |
1611 |
156 152-160 |
2/5 |
1.13 |
11:12 |
1:07 |
8:52 |
168 165-171 |
1490 |
158 156-160 |
6/0 |
1.25 |
12:28 |
1:15 |
10:02 |
163 159-168 |
1635 |
158 154-160 |
9/0 |
1.38 |
13:49 |
1:21 |
10:51 |
167 163-171 |
1813 |
157 154-160 |
7/0 |
1.50 |
15:04 |
1:15 |
10:04 |
167 164-169 |
1681 |
157 122-162 |
2/5 |
1.63 |
16:16 |
1:11 |
9:29 |
166 161-168 |
1575 |
156 150-158 |
1/4 |
1.75 |
17:31 |
1:16 |
10:05 |
160 156-163 |
1613 |
158 154-162 |
0/12 |
1.88 |
18:41 |
1:10 |
9:20 |
171 160-181 |
1595 |
159 156-162 |
0/10 |
2.00 |
19:52 |
1:11 |
9:30 |
174 170-177 |
1652 |
160 156-164 |
1/5 |
2.13 |
21:11 |
1:18 |
10:28 |
171 169-176 |
1790 |
159 156-160 |
8/1 |
2.25 |
22:17 |
1:07 |
8:52 |
170 167-172 |
1508 |
158 156-160 |
12/0 |
2.38 |
23:41 |
1:23 |
11:05 |
167 163-174 |
1851 |
154 130-158 |
6/2 |
2.50 |
25:06 |
1:25 |
11:22 |
165 156-173 |
1876 |
151 128-164 |
0/4 |
2.63 |
26:18 |
1:12 |
9:38 |
166 161-168 |
1601 |
159 156-162 |
3/5 |
2.75 |
27:31 |
1:13 |
9:41 |
171 168-176 |
1657 |
158 156-160 |
0/33 |
2.88 |
28:44 |
1:13 |
9:42 |
169 167-172 |
1639 |
159 158-160 |
0/22 |
3.00 |
30:00 |
1:16 |
10:08 |
166 163-170 |
1681 |
153 114-164 |
40/13 |
3.08 |
30:48 |
48 |
9:39 |
167 165-169 |
1611 |
158 154-164 |
0/14 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
157 |
3 |
29:49 |
9:51 |
Walk |
3.2 |
126 |
0.1 |
59 |
17:32 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:12 |
39.75% |
More |
800m |
4:44 |
9:31 |
46.20% |
More |
1km |
5:56 |
9:33 |
48.09% |
More |
Mile |
9:45 |
9:45 |
49.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:21 |
9:21 |
52.02 |
5km |
31:05 |
10:00 |
53.37 |
5M |
51:29 |
10:18 |
52.77 |
10km |
1:04:49 |
10:26 |
52.48 |
10M |
1:47:20 |
10:44 |
52.55 |
Half |
2:22:54 |
10:55 |
51.91 |
20M |
3:43:47 |
11:11 |
52.53 |
Mara |
4:57:56 |
11:22 |
52.61 |
Three Things You Saw Today
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