Sun 22nd Jan 2023 at 3:26pm by Snail
Run > General
-
Time
40:45
-
Miles
3.70
-
Min/mi
11:01
-
Pacing
89%
-
WAVA
45.17
-
Stride(cm)
90
-
Cals
424
-
Cadence
162
-
BPM
113
-
%MHR
56.7
-
B/mi
1250
-
Asc(m)
193
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.65km - 5:01(7:46/km) 106/118bpm [824b/km] 50cal 7.72/8.83kmph
2) 1km - 6:52(6:52/km) 114/122bpm [784b/km] 77cal 8.73/9.94kmph
3) 1km - 7:11(7:11/km) 113/118bpm [812b/km] 73cal 8.34/10.52kmph
4) 0.15km - 1:03(6:48/km) 110/113bpm [749b/km] 9cal 8.81/9.1kmph
5) 0.02km - 11(7:49/km) 113/113bpm [883b/km] 1cal 7.68/8.36kmph
6) 0.09km - 23(4:06/km) 112/113bpm [458b/km] 3cal 14.66/15.96kmph
7) 0.04km - 13(5:22/km) 110/111bpm [590b/km] 1cal 11.18/14.24kmph
8) 0.06km - 22(5:58/km) 110/110bpm [656b/km] 3cal 10.06/11.12kmph
9) 0.04km - 11(4:51/km) 110/110bpm [534b/km] 1cal 12.36/11.05kmph
10) 0.07km - 22(4:58/km) 109/111bpm [542b/km] 3cal 12.06/12.93kmph
11) 0.03km - 11(6:29/km) 108/108bpm [700b/km] 1cal 9.25/11.02kmph
12) 0.07km - 22(4:59/km) 109/111bpm [544b/km] 3cal 12.02/11.66kmph
13) 0.02km - 11(9:02/km) 112/112bpm [1012b/km] 1cal 6.64/11.66kmph
14) 0.08km - 23(4:56/km) 115/118bpm [568b/km] 3cal 12.16/11.05kmph
15) 0.04km - 11(5:22/km) 115/117bpm [618b/km] 2cal 11.16/11.12kmph
16) 0.07km - 21(5:15/km) 113/116bpm [594b/km] 3cal 11.41/11.12kmph
17) 0.03km - 12(5:58/km) 115/116bpm [685b/km] 2cal 10.07/11.15kmph
18) 0.07km - 21(5:16/km) 116/116bpm [611b/km] 3cal 11.39/11.15kmph
19) 0.03km - 12(6:14/km) 113/114bpm [704b/km] 2cal 9.64/11.15kmph
20) 0.06km - 21(5:31/km) 115/116bpm [634b/km] 3cal 10.88/10.75kmph
21) 0.03km - 12(6:29/km) 115/115bpm [745b/km] 2cal 9.26/10.78kmph
22) 0.06km - 21(5:54/km) 117/119bpm [689b/km] 3cal 10.18/10.48kmph
23) 0.02km - 10(6:57/km) 118/119bpm [821b/km] 1cal 8.63/10.31kmph
24) 0.07km - 22(5:33/km) 118/121bpm [654b/km] 4cal 10.83/10.14kmph
25) 1km - 7:06(7:06/km) 120/125bpm [852b/km] 80cal 8.45/10.14kmph
26) 1km - 6:56(6:56/km) 122/126bpm [845b/km] 79cal 8.66/9.14kmph
27) 0.16km - 1:04(6:51/km) 121/123bpm [828b/km] 11cal 8.76/9.57kmph
5:01 6:52 7:11 1:03 11 23 13 22 11 22 11 22 11 23 11 21 12 21 12 21 12 21 10 22 7:06 6:56 1:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:35 |
1:35 |
12:36 |
90 46-117 |
1134 |
163 116-180 |
0/0 |
0.25 |
3:10 |
1:35 |
12:40 |
108 103-116 |
1368 |
157 154-162 |
5/0 |
0.38 |
4:41 |
1:31 |
12:11 |
114 109-117 |
1389 |
161 158-166 |
3/2 |
0.50 |
6:05 |
1:24 |
11:13 |
111 105-117 |
1245 |
163 160-166 |
0/9 |
0.63 |
7:29 |
1:24 |
11:15 |
114 112-116 |
1283 |
160 158-164 |
13/3 |
0.75 |
8:55 |
1:26 |
11:29 |
118 113-121 |
1355 |
160 158-162 |
14/14 |
0.88 |
10:18 |
1:22 |
10:57 |
116 112-122 |
1269 |
163 158-168 |
5/4 |
1.00 |
11:38 |
1:21 |
10:46 |
114 113-116 |
1228 |
162 160-166 |
2/7 |
1.13 |
13:03 |
1:25 |
11:16 |
112 110-114 |
1263 |
162 160-168 |
9/16 |
1.25 |
14:31 |
1:28 |
11:43 |
113 110-115 |
1323 |
159 156-162 |
16/4 |
1.38 |
15:51 |
1:21 |
10:44 |
115 113-116 |
1235 |
163 156-170 |
8/19 |
1.50 |
17:21 |
1:30 |
11:56 |
115 113-117 |
1373 |
157 154-162 |
12/12 |
1.63 |
18:51 |
1:30 |
12:03 |
111 107-118 |
1337 |
157 154-160 |
14/10 |
1.75 |
20:15 |
1:24 |
11:10 |
111 108-113 |
1239 |
161 156-170 |
8/2 |
1.88 |
21:15 |
1:01 |
8:04 |
111 110-113 |
896 |
179 158-198 |
3/7 |
2.00 |
22:17 |
1:02 |
8:17 |
109 107-111 |
902 |
170 160-180 |
3/7 |
2.13 |
23:24 |
1:07 |
8:54 |
114 111-118 |
1015 |
168 158-176 |
6/7 |
2.25 |
24:32 |
1:08 |
9:04 |
115 112-116 |
1043 |
168 160-174 |
8/5 |
2.38 |
25:46 |
1:14 |
9:51 |
118 114-123 |
1162 |
165 156-172 |
3/4 |
2.50 |
27:11 |
1:25 |
11:22 |
116 109-124 |
1319 |
161 158-166 |
0/4 |
2.63 |
28:36 |
1:25 |
11:16 |
119 115-121 |
1341 |
160 158-164 |
1/9 |
2.75 |
30:01 |
1:25 |
11:24 |
120 118-121 |
1368 |
159 156-162 |
9/10 |
2.88 |
31:29 |
1:27 |
11:39 |
122 120-124 |
1422 |
160 158-162 |
8/13 |
3.00 |
32:53 |
1:24 |
11:15 |
124 122-125 |
1396 |
161 156-168 |
21/9 |
3.13 |
34:16 |
1:23 |
11:05 |
123 122-124 |
1364 |
161 156-164 |
24/3 |
3.25 |
35:39 |
1:23 |
11:01 |
119 117-121 |
1311 |
160 156-164 |
5/3 |
3.38 |
37:06 |
1:27 |
11:37 |
124 122-126 |
1441 |
161 158-162 |
4/9 |
3.50 |
38:30 |
1:24 |
11:09 |
122 120-125 |
1360 |
160 158-162 |
5/14 |
3.63 |
39:53 |
1:23 |
11:08 |
122 120-124 |
1358 |
158 156-160 |
21/1 |
3.70 |
40:46 |
53 |
11:03 |
122 120-123 |
1349 |
163 160-166 |
1/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
162 |
3.7 |
40:41 |
11:00 |
Walk |
0.2 |
116 |
0 |
4 |
19:08 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
42.45% |
More |
800m |
4:15 |
8:32 |
47.99% |
More |
1km |
5:28 |
8:49 |
48.50% |
More |
Mile |
9:45 |
9:45 |
46.23% |
More |
5k |
33:31 |
10:47 |
45.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:11 |
10:11 |
44.23 |
5km |
33:52 |
10:54 |
45.30 |
5M |
56:04 |
11:13 |
44.65 |
10km |
1:10:36 |
11:22 |
44.33 |
10M |
1:56:54 |
11:41 |
44.30 |
Half |
2:35:39 |
11:53 |
43.71 |
20M |
4:03:44 |
12:11 |
44.23 |
Mara |
5:24:31 |
12:23 |
44.30 |
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