Mon 30th Jan 2023 at 12:05pm by RichWAAC
Run > General
-
Time
30:49
-
Miles
3.31
-
Min/mi
9:19
-
Pacing
89%
-
WAVA
48.99
-
Stride(cm)
98
-
Cals
311
-
Cadence
176
-
BPM
131
-
%MHR
76.6
-
B/mi
1219
-
Asc(m)
125
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:26(9:26/m) 125/132bpm [1179b/mi] 92cal 6.36/6.93mph
2) 1m - 9:29(9:29/m) 134/147bpm [1271b/mi] 100cal 6.33/6.68mph
3) 1m - 9:10(9:10/m) 134/145bpm [1229b/mi] 94cal 6.54/6.74mph
4) 0.31m - 2:44(8:54/m) 132/139bpm [1174b/mi] 25cal 6.74/6.93mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:08 |
110 81-124 |
1115 |
176 170-184 |
101/25 |
0.25 |
2:24 |
1:08 |
9:00 |
125 123-128 |
1126 |
175 168-182 |
3/4 |
0.38 |
3:35 |
1:12 |
9:33 |
125 124-128 |
1194 |
179 174-182 |
1/7 |
0.50 |
4:45 |
1:09 |
9:14 |
129 128-131 |
1192 |
178 172-182 |
6/3 |
0.63 |
5:52 |
1:07 |
8:59 |
128 128-129 |
1150 |
180 178-184 |
4/6 |
0.75 |
6:57 |
1:05 |
8:43 |
130 128-132 |
1132 |
181 170-186 |
8/11 |
0.88 |
8:10 |
1:13 |
9:41 |
131 130-132 |
1269 |
178 174-182 |
9/3 |
1.00 |
9:48 |
1:39 +23
|
13:08 |
125 111-131 |
1642 |
174 118-182 |
12/16 |
1.13 |
10:58 |
1:10 |
9:20 |
128 126-130 |
1194 |
179 172-184 |
15/9 |
1.25 |
12:11 |
1:12 |
9:39 |
129 121-131 |
1245 |
176 174-180 |
5/11 |
1.38 |
13:19 |
1:08 |
9:07 |
132 121-147 |
1202 |
178 176-180 |
9/7 |
1.50 |
14:29 |
1:10 |
9:23 |
139 130-146 |
1304 |
177 172-180 |
13/9 |
1.63 |
15:38 |
1:09 |
9:13 |
133 130-139 |
1225 |
176 172-178 |
9/14 |
1.75 |
16:54 |
1:16 |
10:06 |
137 134-140 |
1384 |
175 172-178 |
14/5 |
1.88 |
18:07 |
1:12 |
9:39 |
136 134-138 |
1312 |
175 170-180 |
7/19 |
2.00 |
19:17 |
1:11 |
9:27 |
135 131-139 |
1275 |
175 172-178 |
14/3 |
2.13 |
20:24 |
1:07 |
8:56 |
133 126-142 |
1189 |
174 172-176 |
15/4 |
2.25 |
21:31 |
1:07 |
8:53 |
127 124-132 |
1129 |
174 168-176 |
6/10 |
2.38 |
22:40 |
1:09 |
9:10 |
135 130-139 |
1237 |
176 172-180 |
9/9 |
2.50 |
23:50 |
1:11 |
9:25 |
133 127-139 |
1253 |
174 170-178 |
7/7 |
2.63 |
25:01 |
1:11 +2
|
9:27 |
132 125-142 |
1247 |
173 118-178 |
6/16 |
2.75 |
26:12 |
1:11 |
9:28 |
139 131-145 |
1316 |
174 170-178 |
15/8 |
2.88 |
27:19 |
1:07 |
8:53 |
134 129-137 |
1191 |
174 170-178 |
10/9 |
3.00 |
28:29 |
1:10 |
9:23 |
138 134-140 |
1295 |
174 172-176 |
3/9 |
3.13 |
29:36 |
1:06 |
8:52 |
134 130-139 |
1188 |
174 172-176 |
12/9 |
3.25 |
30:42 |
1:06 |
8:50 |
127 123-133 |
1122 |
176 170-180 |
8/18 |
3.31 |
31:14 |
32 |
9:24 |
136 133-139 |
1279 |
175 172-178 |
6/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.2 |
175 |
3.3 |
30:41 |
9:18 |
Walk |
1.7 |
118 |
0 |
31 |
1:15:19 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:45 |
36.89% |
More |
800m |
4:27 |
8:57 |
42.09% |
More |
1km |
5:35 |
8:59 |
43.72% |
More |
Mile |
9:09 |
9:09 |
45.50% |
More |
5k |
29:15 |
9:25 |
48.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:40 |
8:40 |
48.03 |
5km |
28:49 |
9:17 |
49.13 |
5M |
47:43 |
9:33 |
48.26 |
10km |
1:00:05 |
9:40 |
47.83 |
10M |
1:39:29 |
9:57 |
47.72 |
Half |
2:12:27 |
10:07 |
47.04 |
20M |
3:27:25 |
10:22 |
47.60 |
Mara |
4:36:10 |
10:32 |
47.67 |
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