Sun 22nd Jan 2023 at 7:57am by Iris
Run > General
-
Time
2:58:02
-
Miles
17.01
-
Min/mi
10:28
-
Pacing
59%
-
WAVA
52.19
-
Stride(cm)
91
-
Cals
1668
-
Cadence
170
-
BPM
148
-
%MHR
86.3
-
B/mi
1553
-
Asc(m)
89
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:41(10:41/m) 137/149bpm [1463b/mi] 100cal
2) 1m - 9:57(9:57/m) 147/157bpm [1463b/mi] 98cal
3) 1m - 10:43(10:43/m) 148/158bpm [1587b/mi] 105cal
4) 1m - 10:25(10:25/m) 150/160bpm [1562b/mi] 103cal
5) 1m - 10:58(10:58/m) 148/159bpm [1624b/mi] 103cal
6) 1m - 10:51(10:51/m) 150/157bpm [1628b/mi] 105cal
7) 1m - 10:36(10:36/m) 148/157bpm [1569b/mi] 96cal
8) 1m - 10:39(10:39/m) 151/159bpm [1607b/mi] 101cal
9) 1m - 9:53(9:53/m) 150/159bpm [1482b/mi] 91cal
10) 1m - 9:53(9:53/m) 151/157bpm [1493b/mi] 91cal
11) 1m - 10:07(10:07/m) 149/159bpm [1508b/mi] 90cal
12) 1m - 10:00(10:00/m) 147/156bpm [1470b/mi] 85cal
13) 1m - 12:23(12:23/m) 143/163bpm [1770b/mi] 91cal
14) 1m - 10:01(10:01/m) 153/161bpm [1533b/mi] 97cal
15) 1m - 10:19(10:19/m) 154/162bpm [1590b/mi] 97cal
16) 1m - 10:14(10:14/m) 158/165bpm [1616b/mi] 103cal
17) 1m - 10:18(10:18/m) 163/169bpm [1678b/mi] 112cal
18) 0.01m - 4(8:39/m) 161/162bpm [1391b/mi]
10:41 9:57 10:43 10:25 10:58 10:51 10:36 10:39 9:53 9:53 10:07 10:00 12:23 10:01 10:19 10:14 10:18 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:28 |
5:28 |
10:55 |
130 94-144 |
1420 |
168 116-176 |
15/4 |
1.00 |
10:41 |
5:13 |
10:26 |
142 131-149 |
1481 |
171 168-174 |
5/9 |
1.50 |
16:48 |
6:08 +1:03
|
12:16 |
142 115-150 |
1742 |
172 166-188 |
2/12 |
2.00 |
21:40 |
4:52 |
9:44 |
152 145-157 |
1478 |
172 170-176 |
1/10 |
2.50 |
27:59 |
6:18 +1:03
|
12:37 |
146 126-155 |
1842 |
171 90-178 |
6/9 |
3.00 |
33:27 |
5:28 |
10:56 |
148 134-158 |
1618 |
166 84-176 |
4/5 |
3.50 |
39:26 |
5:59 +49
|
11:59 |
147 129-160 |
1761 |
173 114-178 |
6/6 |
4.00 |
44:40 |
5:14 |
10:29 |
151 142-157 |
1582 |
163 86-178 |
8/6 |
4.50 |
50:25 |
5:44 +31
|
11:29 |
153 128-159 |
1757 |
170 84-190 |
6/7 |
5.00 |
56:09 |
5:44 |
11:28 |
142 126-154 |
1629 |
164 84-180 |
7/6 |
5.50 |
1:01:45 |
5:36 +21
|
11:13 |
150 137-157 |
1682 |
174 166-178 |
8/8 |
6.00 |
1:07:21 |
5:36 |
11:12 |
149 136-156 |
1668 |
165 104-178 |
8/8 |
6.50 |
1:12:40 |
5:19 +11
|
10:38 |
149 139-153 |
1583 |
173 100-180 |
8/7 |
7.00 |
1:18:08 |
5:28 |
10:56 |
146 125-157 |
1596 |
161 82-180 |
7/9 |
7.50 |
1:23:51 |
5:43 |
11:26 |
147 133-155 |
1680 |
158 94-180 |
10/14 |
8.00 |
1:28:46 |
4:56 |
9:51 |
155 149-159 |
1528 |
174 168-178 |
8/5 |
8.50 |
1:33:42 |
4:56 |
9:52 |
152 149-154 |
1499 |
174 170-176 |
6/8 |
9.00 |
1:40:11 |
6:29 +1:31
|
12:57 |
146 114-159 |
1892 |
176 170-180 |
8/8 |
9.50 |
1:45:50 |
5:39 +47
|
11:18 |
147 115-157 |
1661 |
174 84-180 |
8/7 |
10.00 |
1:50:51 |
5:01 |
10:02 |
152 142-156 |
1525 |
174 170-176 |
8/5 |
10.50 |
1:59:26 |
8:35 +3:35
|
17:09 |
149 110-158 |
2556 |
172 88-184 |
4/12 |
11.00 |
2:04:34 |
5:08 |
10:16 |
145 108-158 |
1488 |
175 156-182 |
10/5 |
11.50 |
2:09:55 |
5:21 +24
|
10:43 |
147 131-154 |
1574 |
174 84-182 |
5/10 |
12.00 |
2:16:03 |
6:08 +1:06
|
12:16 |
146 116-156 |
1792 |
173 88-182 |
6/6 |
12.50 |
2:23:10 |
7:07 +1:48
|
14:13 |
144 112-163 |
2048 |
174 106-180 |
12/7 |
13.00 |
2:30:13 |
7:03 |
14:06 |
138 110-161 |
1947 |
151 80-180 |
4/8 |
13.50 |
2:35:12 |
4:59 |
9:58 |
156 152-161 |
1554 |
176 172-180 |
10/5 |
14.00 |
2:41:23 |
6:11 +1:08
|
12:22 |
150 118-159 |
1855 |
174 100-184 |
6/10 |
14.50 |
2:46:54 |
5:31 +32
|
11:02 |
153 140-160 |
1688 |
175 110-180 |
7/6 |
15.00 |
2:52:14 |
5:20 |
10:40 |
153 135-161 |
1632 |
166 104-180 |
7/6 |
15.50 |
2:58:39 |
6:25 +1:18
|
12:50 |
156 128-163 |
2002 |
174 166-178 |
9/8 |
16.00 |
3:03:45 |
5:07 |
10:13 |
160 147-165 |
1635 |
172 168-174 |
10/2 |
16.50 |
3:09:17 |
5:32 +21
|
11:04 |
162 153-168 |
1793 |
170 104-188 |
11/1 |
17.00 |
3:14:24 |
5:07 |
10:14 |
163 159-169 |
1667 |
172 170-176 |
9/5 |
17.01 |
3:14:29 |
5 |
9:30 |
161 161-161 |
1528 |
170 170-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.5 |
173 |
16.7 |
2:50:47 |
10:55 |
Walk |
5.6 |
106 |
0.3 |
11:34 |
44:17 |
Still |
0.1 |
- |
- |
12 |
- |
Pause |
5.8 |
- |
- |
11:56 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:10 |
41.25% |
More |
800m |
4:45 |
9:33 |
43.49% |
More |
1km |
5:57 |
9:35 |
45.12% |
More |
Mile |
9:46 |
9:46 |
46.83% |
More |
5k |
32:47 |
10:33 |
48.73% |
More |
5 miles |
54:15 |
10:51 |
48.03% |
More |
10k |
1:07:50 |
10:55 |
48.09% |
More |
10 miles |
1:50:47 |
11:05 |
48.46% |
More |
Half |
2:30:23 |
11:29 |
46.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:50 |
8:50 |
51.75 |
5km |
29:22 |
9:27 |
54.39 |
5M |
48:38 |
9:44 |
53.58 |
10km |
1:01:13 |
9:51 |
53.29 |
10M |
1:41:23 |
10:08 |
52.95 |
Half |
2:14:59 |
10:18 |
51.90 |
20M |
3:31:22 |
10:34 |
52.07 |
Mara |
4:41:25 |
10:44 |
51.74 |
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