Mon 30th Jan 2023 at 7:05pm by Dougrattray
Run > General
-
Time
57:34
-
Miles
5.62
-
Min/mi
10:15
-
Pacing
6%
-
WAVA
43.64
-
Stride(cm)
99
-
Cals
844
-
Cadence
159
-
BPM
145
-
%MHR
81.1
-
B/mi
1486
-
Asc(m)
105
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.86km - 5:00(5:49/km) 138/150bpm [803b/km] 64cal
2) 1km - 6:14(6:14/km) 141/151bpm [878b/km] 95cal
3) 1km - 5:38(5:38/km) 145/168bpm [818b/km] 88cal
4) 1km - 7:24(7:24/km) 137/170bpm [1014b/km] 101cal
5) 0.12km - 44(6:18/km) 155/165bpm [976b/km] 11cal
6) 1km - 5:51(5:51/km) 158/166bpm [925b/km] 95cal
7) 0.59km - 4:09(7:03/km) 146/169bpm [1029b/km] 58cal
8) 0.62km - 5:00(8:06/km) 149/166bpm [1206b/km] 67cal
9) 1km - 6:04(6:04/km) 148/158bpm [898b/km] 89cal
10) 1km - 6:13(6:13/km) 144/163bpm [896b/km] 93cal
11) 0.86km - 5:17(6:09/km) 153/166bpm [940b/km] 83cal
5:00 6:14 5:38 7:24 44 5:51 4:09 5:00 6:04 6:13 5:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:21 |
2:21 |
9:23 |
129 88-140 |
1210 |
156 84-162 |
3/10 |
0.50 |
4:41 |
2:20 |
9:21 |
145 140-150 |
1356 |
159 156-162 |
5/12 |
0.75 |
7:05 |
2:25 |
9:38 |
146 138-151 |
1407 |
159 88-166 |
9/6 |
1.00 |
9:33 |
2:27 |
9:50 |
142 138-146 |
1395 |
159 110-174 |
3/6 |
1.25 |
12:01 |
2:28 |
9:53 |
135 121-143 |
1334 |
161 110-170 |
3/4 |
1.50 |
14:23 |
2:22 |
9:28 |
142 135-166 |
1343 |
159 122-166 |
3/8 |
1.75 |
16:36 |
2:13 |
8:52 |
148 71-168 |
1311 |
160 156-166 |
7/2 |
2.00 |
18:48 |
2:13 |
8:50 |
153 145-170 |
1352 |
162 156-178 |
5/4 |
2.25 |
22:50 |
4:02 |
16:07 |
120 71-156 |
1933 |
154 76-256 |
4/6 |
2.50 |
25:18 |
2:28 |
9:53 |
149 134-166 |
1472 |
160 98-178 |
16/2 |
2.75 |
27:41 |
2:23 |
9:31 |
157 149-165 |
1495 |
159 140-164 |
6/7 |
3.00 |
30:02 |
2:20 |
9:21 |
158 153-162 |
1478 |
159 116-172 |
3/13 |
3.25 |
34:10 |
4:08 +1:16
|
16:33 |
142 106-163 |
2350 |
156 84-172 |
13/2 |
3.50 |
36:39 |
2:30 |
9:58 |
158 147-169 |
1576 |
163 156-170 |
10/13 |
3.75 |
39:11 |
2:31 |
10:06 |
155 144-166 |
1565 |
157 60-168 |
11/3 |
4.00 |
47:23 |
8:12 +4:35
|
32:49 |
141 108-158 |
4628 |
151 78-256 |
8/17 |
4.25 |
49:53 |
2:30 |
10:01 |
148 143-151 |
1483 |
157 118-164 |
6/7 |
4.50 |
52:15 |
2:22 |
9:27 |
151 145-158 |
1428 |
161 156-166 |
3/5 |
4.75 |
56:07 |
3:51 +1:17
|
15:26 |
146 118-159 |
2253 |
167 142-212 |
3/3 |
5.00 |
58:35 |
2:28 |
9:54 |
142 134-163 |
1405 |
161 142-168 |
4/9 |
5.25 |
1:01:05 |
2:30 |
9:59 |
149 134-165 |
1488 |
162 158-170 |
10/4 |
5.50 |
1:03:31 |
2:26 |
9:45 |
154 142-166 |
1501 |
161 154-166 |
10/3 |
5.62 |
1:04:43 |
1:12 |
10:13 |
148 144-154 |
1512 |
161 154-166 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.2 |
161 |
5.6 |
58:59 |
10:36 |
Walk |
5.0 |
98 |
0 |
3:13 |
1:06:28 |
Still |
3.9 |
- |
- |
2:30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:28 |
37.12% |
More |
800m |
4:20 |
8:44 |
41.60% |
More |
1km |
5:27 |
8:47 |
43.25% |
More |
Mile |
8:54 |
8:54 |
45.42% |
More |
5k |
31:05 |
10:00 |
44.19% |
More |
5 miles |
58:35 |
11:43 |
38.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:14 |
9:14 |
43.75 |
5km |
30:43 |
9:53 |
44.71 |
5M |
50:51 |
10:10 |
43.87 |
10km |
1:04:02 |
10:18 |
43.46 |
10M |
1:46:02 |
10:36 |
43.33 |
Half |
2:21:11 |
10:47 |
42.69 |
20M |
3:41:05 |
11:03 |
43.20 |
Mara |
4:54:20 |
11:14 |
43.27 |
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