Mon 16th Jan 2023 at 9:38am by Nicky Boy
Run > Steady-State
-
Time
2:14:35
-
Miles
12.05
-
Min/mi
11:10
-
Pacing
80%
-
WAVA
50.98
-
Stride(cm)
95
-
Cals
1537
-
Cadence
152
-
BPM
160
-
%MHR
88.8
-
B/mi
1786
-
Asc(m)
328
-
Hillscore
31
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 11:24(11:24/m) 140/149bpm [1597b/mi] 115cal 5.26/6.49mph
2) 1m - 10:33(10:33/m) 166/177bpm [1752b/mi] 133cal 5.68/6.45mph
3) 1m - 10:23(10:23/m) 168/177bpm [1745b/mi] 123cal 5.78/6.16mph
4) 1m - 11:15(11:15/m) 163/174bpm [1834b/mi] 132cal 5.33/6.16mph
5) 1m - 10:49(10:49/m) 162/169bpm [1753b/mi] 124cal 5.55/6.49mph
6) 1m - 12:06(12:06/m) 156/173bpm [1888b/mi] 124cal 4.96/6.28mph
7) 1m - 11:26(11:26/m) 159/172bpm [1818b/mi] 127cal 5.25/6.22mph
8) 1m - 12:13(12:13/m) 162/172bpm [1980b/mi] 144cal 4.91/6.72mph
9) 1m - 10:46(10:46/m) 167/176bpm [1797b/mi] 129cal 5.58/6.32mph
10) 1m - 11:05(11:05/m) 160/171bpm [1773b/mi] 122cal 5.41/6.39mph
11) 1m - 11:16(11:16/m) 164/174bpm [1847b/mi] 130cal 5.33/5.97mph
12) 1m - 10:49(10:49/m) 163/173bpm [1764b/mi] 129cal 5.54/6.24mph
13) 0.05m - 28(9:53/m) 169/175bpm [1669b/mi] 5cal 6.07/6.3mph
11:24 10:33 10:23 11:15 10:49 12:06 11:26 12:13 10:46 11:05 11:16 10:49 28
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:27 |
5:27 |
10:55 |
137 93-148 |
1495 |
152 112-170 |
2/15 |
| 1.00 |
11:24 |
5:56 |
11:53 |
140 121-149 |
1664 |
153 84-174 |
0/16 |
| 1.50 |
17:38 |
6:14 +48
|
12:28 |
165 148-172 |
2058 |
154 146-162 |
7/26 |
| 2.00 |
22:45 |
5:07 |
10:14 |
168 160-177 |
1719 |
154 150-158 |
23/2 |
| 2.50 |
28:02 |
5:17 |
10:33 |
168 163-177 |
1773 |
155 152-158 |
5/22 |
| 3.00 |
33:08 |
5:06 |
10:13 |
168 162-173 |
1716 |
156 152-160 |
0/37 |
| 3.50 |
38:26 |
5:18 |
10:35 |
166 160-174 |
1758 |
154 150-158 |
17/24 |
| 4.00 |
44:23 |
5:58 |
11:55 |
158 129-172 |
1883 |
144 112-160 |
37/5 |
| 4.50 |
49:45 |
5:22 |
10:43 |
165 159-169 |
1769 |
153 140-158 |
0/38 |
| 5.00 |
55:13 |
5:28 |
10:55 |
158 148-166 |
1726 |
153 138-158 |
7/28 |
| 5.50 |
1:00:39 |
5:26 |
10:53 |
165 150-173 |
1795 |
152 146-154 |
34/32 |
| 6.00 |
1:08:05 |
7:26 +47
|
14:52 |
148 121-168 |
2201 |
140 110-162 |
32/35 |
| 6.50 |
1:14:04 |
5:59 |
11:58 |
155 145-161 |
1855 |
147 112-162 |
29/17 |
| 7.00 |
1:19:31 |
5:27 |
10:54 |
162 156-171 |
1765 |
152 148-156 |
48/29 |
| 7.50 |
1:25:22 |
5:51 |
11:42 |
163 156-169 |
1907 |
152 120-158 |
17/1 |
| 8.00 |
1:31:59 |
6:37 +14
|
13:15 |
161 145-172 |
2132 |
151 120-162 |
29/1 |
| 8.50 |
1:37:23 |
5:24 |
10:48 |
167 159-175 |
1805 |
154 132-156 |
8/1 |
| 9.00 |
1:42:45 |
5:21 |
10:43 |
166 156-175 |
1779 |
156 144-158 |
3/18 |
| 9.50 |
1:48:36 |
5:51 +21
|
11:42 |
157 148-166 |
1836 |
153 110-160 |
16/5 |
| 10.00 |
1:54:11 |
5:35 |
11:10 |
162 157-171 |
1810 |
153 146-158 |
33/6 |
| 10.50 |
2:00:43 |
6:32 +42
|
13:04 |
161 145-170 |
2103 |
154 118-164 |
8/16 |
| 11.00 |
2:06:20 |
5:37 +11
|
11:15 |
167 161-174 |
1878 |
155 126-166 |
9/18 |
| 11.50 |
2:11:42 |
5:22 |
10:45 |
162 158-166 |
1741 |
154 150-158 |
15/2 |
| 12.00 |
2:17:09 |
5:27 |
10:54 |
165 157-173 |
1798 |
155 110-162 |
3/7 |
| 12.05 |
2:17:37 |
28 |
9:58 |
169 166-174 |
1685 |
157 154-160 |
0/2 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
55 1.9% |
11:45
|
|
50 5.1% |
11:50
|
|
42 35.0% |
14:23
|
|
37 8.6% |
13:22
|
|
28 4.5% |
12:44
|
|
24 5.8% |
11:25
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
92.2 |
154 |
11.6 |
2:06:36 |
11:08 |
| Walk |
5.5 |
120 |
0.4 |
7:40 |
19:02 |
| Still |
0.2 |
- |
- |
18 |
- |
| Pause |
2.2 |
- |
- |
3:03 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:29 |
9:59 |
36.65% |
More |
| 800m |
5:03 |
10:10 |
43.25% |
More |
| 1km |
6:20 |
10:12 |
45.02% |
More |
| Mile |
10:16 |
10:16 |
47.40% |
More |
| 5k |
33:14 |
10:42 |
49.93% |
More |
| 5 miles |
54:25 |
10:53 |
49.92% |
More |
| 10k |
1:10:11 |
11:18 |
48.47% |
More |
| 10 miles |
1:54:01 |
11:24 |
49.47% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:37 |
9:37 |
50.58 |
| 5km |
31:59 |
10:18 |
51.87 |
| 5M |
52:58 |
10:36 |
51.29 |
| 10km |
1:06:42 |
10:44 |
51.00 |
| 10M |
1:50:27 |
11:03 |
51.06 |
| Half |
2:27:03 |
11:14 |
50.45 |
| 20M |
3:50:16 |
11:31 |
51.05 |
| Mara |
5:06:35 |
11:42 |
51.13 |
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