Wed 18th Jan 2023 at 3:12pm by jdc
Run > General
-
Time
30:39
-
Miles
3.19
-
Min/mi
9:36
-
Pacing
94%
-
WAVA
61.96
-
Stride(cm)
96
-
Cals
312
-
Cadence
174
-
BPM
158
-
%MHR
92.5
-
B/mi
1520
-
Asc(m)
94
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:10(10:10/m) 155/176bpm [1575b/mi] 100cal 5.91/6.3mph
2) 1m - 9:25(9:25/m) 163/183bpm [1535b/mi] 98cal 6.37/6.62mph
3) 1m - 9:24(9:24/m) 164/171bpm [1541b/mi] 97cal 6.38/6.57mph
4) 0.19m - 1:40(8:46/m) 168/170bpm [1472b/mi] 17cal 6.85/6.8mph
Red January Day 18. I thought this was a new route and felt quite pleased with my run. Ha ha then I looked and I’ve done it at least 3x before and this was the slowest.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:12 |
1:12 |
9:39 |
109 69-147 |
1052 |
173 172-176 |
0/2 |
0.25 |
2:29 |
1:16 |
10:11 |
154 147-157 |
1567 |
172 170-174 |
0/6 |
0.38 |
3:46 |
1:17 |
10:16 |
158 153-166 |
1622 |
173 166-174 |
14/4 |
0.50 |
4:58 |
1:12 |
9:35 |
159 156-163 |
1525 |
173 172-176 |
12/2 |
0.63 |
6:10 |
1:13 |
9:40 |
163 160-166 |
1576 |
175 172-178 |
5/3 |
0.75 |
7:28 |
1:18 |
10:22 |
163 158-168 |
1690 |
173 172-174 |
2/3 |
0.88 |
8:46 |
1:18 |
10:27 |
167 163-175 |
1744 |
173 170-174 |
8/4 |
1.00 |
10:09 |
1:23 |
11:02 |
167 164-170 |
1841 |
171 168-172 |
5/6 |
1.13 |
11:19 |
1:10 |
9:17 |
166 160-175 |
1542 |
173 170-176 |
11/4 |
1.25 |
12:30 |
1:11 |
9:28 |
159 156-162 |
1506 |
175 172-176 |
3/0 |
1.38 |
13:38 |
1:08 |
9:05 |
159 158-160 |
1444 |
175 174-176 |
6/0 |
1.50 |
14:47 |
1:10 |
9:17 |
163 160-166 |
1514 |
175 172-176 |
6/6 |
1.63 |
16:00 |
1:13 |
9:40 |
168 160-182 |
1625 |
175 174-176 |
1/8 |
1.75 |
17:10 |
1:10 |
9:20 |
162 159-167 |
1512 |
176 174-178 |
2/5 |
1.88 |
18:22 |
1:12 |
9:40 |
162 160-164 |
1566 |
175 172-176 |
6/4 |
2.00 |
19:34 |
1:12 |
9:36 |
164 162-167 |
1573 |
175 174-176 |
5/5 |
2.13 |
20:44 |
1:10 |
9:21 |
163 160-164 |
1524 |
174 174-176 |
4/6 |
2.25 |
21:56 |
1:12 |
9:35 |
163 161-166 |
1562 |
175 174-176 |
4/8 |
2.38 |
23:09 |
1:12 |
9:38 |
164 162-165 |
1579 |
174 174-176 |
7/6 |
2.50 |
24:18 |
1:09 |
9:13 |
160 153-168 |
1475 |
175 174-180 |
6/6 |
2.63 |
25:27 |
1:09 |
9:11 |
161 159-163 |
1479 |
176 174-178 |
5/11 |
2.75 |
26:38 |
1:12 |
9:33 |
162 161-166 |
1547 |
174 174-176 |
4/2 |
2.88 |
27:49 |
1:10 |
9:23 |
167 164-170 |
1568 |
175 174-176 |
7/5 |
3.00 |
28:57 |
1:09 |
9:09 |
169 166-170 |
1547 |
178 176-182 |
5/16 |
3.13 |
30:04 |
1:07 |
8:53 |
168 166-170 |
1494 |
177 176-178 |
5/9 |
3.19 |
30:38 |
34 |
8:46 |
168 167-169 |
1472 |
179 176-182 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
174 |
3.2 |
30:38 |
9:36 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:53 |
48.15% |
More |
800m |
4:34 |
9:10 |
53.29% |
More |
1km |
5:42 |
9:10 |
55.28% |
More |
Mile |
9:15 |
9:15 |
57.19% |
More |
5k |
29:50 |
9:36 |
61.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:58 |
8:58 |
59.03 |
5km |
29:48 |
9:36 |
62.06 |
5M |
49:21 |
9:52 |
61.35 |
10km |
1:02:08 |
10:00 |
61.10 |
10M |
1:42:54 |
10:17 |
61.00 |
Half |
2:17:00 |
10:27 |
59.96 |
20M |
3:34:32 |
10:44 |
60.53 |
Mara |
4:45:38 |
10:54 |
60.39 |
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