Tue 24th Jan 2023 at 3:22pm by jdc
Run > General
-
Time
29:01
-
Miles
3.20
-
Min/mi
9:04
-
Pacing
92%
-
WAVA
65.71
-
Stride(cm)
100
-
Cals
202
-
Cadence
177
-
BPM
128
-
%MHR
74.8
-
B/mi
1160
-
Asc(m)
146
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:47(9:47/m) 121/132bpm [1183b/mi] 63cal 6.14/6.47mph
2) 1m - 8:57(8:57/m) 132/136bpm [1182b/mi] 65cal 6.7/6.99mph
3) 1m - 8:39(8:39/m) 135/140bpm [1168b/mi] 62cal 6.94/7.08mph
4) 0.2m - 1:38(8:11/m) 138/140bpm [1130b/mi] 12cal 7.33/7.33mph
Red January Day 24. Getting to like this route, it was slightly quicker again today.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:24 |
102 69-128 |
959 |
172 164-174 |
2/1 |
0.25 |
2:22 |
1:11 |
9:30 |
122 112-126 |
1158 |
173 170-174 |
8/0 |
0.38 |
3:32 |
1:11 |
9:26 |
120 118-123 |
1132 |
175 174-178 |
1/1 |
0.50 |
4:44 |
1:12 |
9:33 |
120 119-122 |
1146 |
175 172-176 |
8/0 |
0.63 |
5:55 |
1:11 |
9:31 |
121 119-123 |
1152 |
176 174-178 |
5/1 |
0.75 |
7:17 |
1:22 +6
|
10:53 |
125 120-131 |
1360 |
174 172-178 |
7/9 |
0.88 |
8:32 |
1:15 |
9:56 |
128 126-132 |
1272 |
174 170-176 |
6/8 |
1.00 |
9:51 |
1:20 |
10:38 |
127 125-131 |
1351 |
172 170-174 |
3/5 |
1.13 |
10:58 |
1:07 |
8:53 |
132 129-133 |
1173 |
176 174-178 |
9/4 |
1.25 |
12:05 |
1:07 |
8:55 |
133 132-135 |
1186 |
179 176-182 |
12/4 |
1.38 |
13:10 |
1:05 |
8:36 |
132 128-134 |
1136 |
178 176-180 |
5/5 |
1.50 |
14:17 |
1:07 |
8:57 |
131 128-133 |
1172 |
177 174-178 |
4/8 |
1.63 |
15:24 |
1:08 |
9:03 |
133 131-134 |
1204 |
178 176-178 |
2/6 |
1.75 |
16:30 |
1:05 |
8:41 |
134 131-135 |
1163 |
179 176-182 |
10/2 |
1.88 |
17:40 |
1:11 |
9:26 |
134 132-136 |
1264 |
176 174-178 |
4/5 |
2.00 |
18:49 |
1:08 |
9:07 |
134 131-135 |
1222 |
177 176-178 |
5/4 |
2.13 |
19:54 |
1:05 |
8:40 |
134 130-139 |
1161 |
180 178-184 |
1/8 |
2.25 |
20:58 |
1:04 |
8:32 |
136 135-136 |
1161 |
182 180-184 |
5/1 |
2.38 |
22:04 |
1:06 |
8:52 |
134 131-136 |
1188 |
180 176-184 |
9/21 |
2.50 |
23:07 |
1:03 |
8:24 |
133 131-136 |
1117 |
183 180-184 |
18/7 |
2.63 |
24:11 |
1:04 |
8:32 |
136 135-138 |
1161 |
183 182-184 |
10/5 |
2.75 |
25:17 |
1:06 |
8:48 |
136 135-137 |
1196 |
181 178-182 |
8/14 |
2.88 |
26:23 |
1:06 |
8:49 |
136 134-138 |
1198 |
181 178-182 |
4/12 |
3.00 |
27:28 |
1:04 |
8:36 |
137 136-138 |
1178 |
182 178-182 |
7/8 |
3.13 |
28:29 |
1:02 |
8:12 |
137 136-140 |
1124 |
183 182-184 |
19/6 |
3.20 |
29:06 |
37 |
8:15 |
139 138-140 |
1147 |
184 180-190 |
1/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
177 |
3.2 |
29:00 |
9:06 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
0.3 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:21 |
51.28% |
More |
800m |
4:14 |
8:31 |
57.37% |
More |
1km |
5:19 |
8:33 |
59.32% |
More |
Mile |
8:33 |
8:33 |
61.85% |
More |
5k |
28:13 |
9:05 |
65.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
62.64 |
5km |
28:07 |
9:03 |
65.78 |
5M |
46:34 |
9:19 |
65.02 |
10km |
58:38 |
9:26 |
64.74 |
10M |
1:37:06 |
9:43 |
64.65 |
Half |
2:09:16 |
9:52 |
63.55 |
20M |
3:22:26 |
10:07 |
64.14 |
Mara |
4:29:31 |
10:17 |
64.00 |
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