Wed 25th Jan 2023 at 5:53am by rwelpton
Run > Tempo
- v cold
-
Time
1:23:16
-
Miles
9.95
-
Min/mi
8:22
-
Pacing
85%
-
WAVA
53.64
-
Stride(cm)
116
-
Cals
1124
-
Cadence
166
-
BPM
143
-
%MHR
83.7
-
B/mi
1198
-
Asc(m)
62
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:37(9:02/m) 128/145bpm [1157b/mi] 69cal
2) 0.62m - 5:31(8:53/m) 137/144bpm [1217b/mi] 71cal
3) 0.62m - 5:43(9:12/m) 139/145bpm [1278b/mi] 72cal
4) 0.62m - 5:23(8:40/m) 141/147bpm [1222b/mi] 73cal
5) 0.62m - 5:28(8:47/m) 139/144bpm [1221b/mi] 70cal
6) 0.62m - 5:32(8:54/m) 134/141bpm [1192b/mi] 70cal
7) 0.62m - 4:35(7:22/m) 154/163bpm [1135b/mi] 68cal
8) 0.62m - 4:17(6:54/m) 162/169bpm [1119b/mi] 66cal
9) 0.62m - 4:33(7:20/m) 161/168bpm [1179b/mi] 68cal
10) 0.62m - 4:30(7:15/m) 160/163bpm [1159b/mi] 69cal
11) 0.62m - 5:39(9:05/m) 141/156bpm [1281b/mi] 71cal
12) 0.62m - 5:12(8:22/m) 143/147bpm [1195b/mi] 72cal
13) 0.62m - 5:19(8:34/m) 140/152bpm [1199b/mi] 69cal
14) 0.62m - 5:19(8:33/m) 138/144bpm [1179b/mi] 74cal
15) 0.62m - 5:13(8:24/m) 146/151bpm [1227b/mi] 70cal
16) 0.62m - 5:20(8:35/m) 141/147bpm [1209b/mi] 71cal
17) 0.01m - 6(14:38/m) 139/140bpm [2033b/mi] 1cal
5:37 5:31 5:43 5:23 5:28 5:32 4:35 4:17 4:33 4:30 5:39 5:12 5:19 5:19 5:13 5:20 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:37 |
4:37 |
9:15 |
124 79-143 |
1147 |
160 154-164 |
5/3 |
1.00 |
8:59 |
4:22 |
8:44 |
138 130-145 |
1205 |
161 158-164 |
6/4 |
1.50 |
13:25 |
4:25 |
8:51 |
138 132-144 |
1221 |
161 158-164 |
2/12 |
2.00 |
18:00 |
4:35 |
9:10 |
139 132-145 |
1275 |
162 154-168 |
4/5 |
2.50 |
22:21 |
4:21 |
8:42 |
141 135-147 |
1226 |
164 150-168 |
7/4 |
3.00 |
26:46 |
4:26 |
8:51 |
139 134-144 |
1231 |
163 160-166 |
6/2 |
3.50 |
31:15 |
4:28 |
8:56 |
135 126-141 |
1206 |
163 154-166 |
4/5 |
4.00 |
35:15 |
4:01 |
8:02 |
143 131-157 |
1148 |
168 162-174 |
1/10 |
4.50 |
38:49 |
3:34 |
7:08 |
159 155-162 |
1134 |
174 172-180 |
4/3 |
5.00 |
42:16 |
3:27 |
6:53 |
163 156-169 |
1123 |
174 172-180 |
7/1 |
5.50 |
45:59 |
3:43 |
7:25 |
160 157-168 |
1187 |
175 170-178 |
4/3 |
6.00 |
49:32 |
3:33 |
7:07 |
160 156-163 |
1138 |
176 160-180 |
4/4 |
6.50 |
54:04 |
4:32 +17
|
9:03 |
149 135-163 |
1349 |
170 156-180 |
2/9 |
7.00 |
58:26 |
4:22 |
8:44 |
142 138-148 |
1241 |
166 162-170 |
10/2 |
7.50 |
1:02:38 |
4:12 |
8:24 |
143 137-147 |
1201 |
166 156-170 |
2/6 |
8.00 |
1:06:52 |
4:14 |
8:29 |
143 137-152 |
1212 |
166 158-172 |
4/4 |
8.50 |
1:11:44 |
4:52 +34
|
9:44 |
135 120-146 |
1313 |
166 160-172 |
1/10 |
9.00 |
1:15:58 |
4:14 |
8:28 |
143 135-148 |
1210 |
165 160-172 |
12/1 |
9.50 |
1:20:17 |
4:19 |
8:38 |
146 140-151 |
1260 |
167 164-172 |
10/2 |
9.95 |
1:24:07 |
3:50 |
8:34 |
140 133-144 |
1199 |
165 126-170 |
3/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
166 |
9.9 |
1:23:02 |
8:26 |
Walk |
0.1 |
126 |
0 |
4 |
19:19 |
Still |
0.2 |
- |
- |
10 |
- |
Pause |
1.0 |
- |
- |
51 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:44 |
45.64% |
More |
800m |
3:24 |
6:51 |
51.60% |
More |
1km |
4:16 |
6:51 |
53.94% |
More |
Mile |
6:58 |
6:58 |
56.75% |
More |
5k |
23:25 |
7:32 |
57.38% |
More |
5 miles |
40:04 |
8:01 |
54.42% |
More |
10k |
50:48 |
8:11 |
53.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
54.27 |
5km |
24:15 |
7:48 |
55.39 |
5M |
40:09 |
8:02 |
54.30 |
10km |
50:33 |
8:08 |
53.81 |
10M |
1:23:43 |
8:22 |
53.64 |
Half |
1:51:27 |
8:30 |
52.88 |
20M |
2:54:32 |
8:44 |
53.51 |
Mara |
3:52:22 |
8:52 |
53.59 |
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