Sun 5th Mar 2023 at 9:11am by chicke80
Run > Race
- warm
-
Time
3:09:16
-
Miles
26.11
-
Min/mi
7:15
-
Pacing
58%
-
WAVA
67.04
-
Stride(cm)
118
-
Cals
1649
-
Cadence
188
-
BPM
150
-
%MHR
84.5
-
B/mi
1090
-
Asc(m)
122
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:42(4:42/km) 138/151bpm [648b/km] 48cal 12.78/14.41kmph
2) 1km - 4:14(4:14/km) 147/155bpm [622b/km] 48cal 14.18/15.28kmph
3) 1km - 3:55(3:55/km) 147/156bpm [576b/km] 44cal 15.31/15.58kmph
4) 1km - 3:55(3:55/km) 156/163bpm [612b/km] 47cal 15.3/16.19kmph
5) 1km - 3:52(3:52/km) 155/163bpm [600b/km] 46cal 15.49/15.82kmph
6) 1km - 3:58(3:58/km) 149/153bpm [590b/km] 43cal 15.16/16.06kmph
7) 1km - 3:59(3:59/km) 148/151bpm [591b/km] 42cal 15.03/15.32kmph
8) 1km - 4:06(4:06/km) 148/152bpm [607b/km] 43cal 14.64/15.42kmph
9) 1km - 3:58(3:58/km) 149/154bpm [591b/km] 41cal 15.13/15.58kmph
10) 1km - 4:13(4:13/km) 151/155bpm [636b/km] 45cal 14.26/15.65kmph
11) 1km - 4:08(4:08/km) 152/155bpm [629b/km] 44cal 14.5/14.98kmph
12) 1km - 3:58(3:58/km) 152/155bpm [603b/km] 42cal 15.12/15.96kmph
13) 1km - 4:02(4:02/km) 152/158bpm [614b/km] 43cal 14.85/16.02kmph
14) 1km - 3:53(3:53/km) 151/154bpm [586b/km] 39cal 15.46/15.12kmph
15) 1km - 3:55(3:55/km) 151/156bpm [590b/km] 39cal 15.35/17.43kmph
16) 1km - 4:12(4:12/km) 154/160bpm [648b/km] 45cal 14.27/15.12kmph
17) 1km - 4:02(4:02/km) 154/160bpm [621b/km] 43cal 14.88/15.72kmph
18) 1km - 4:11(4:11/km) 154/157bpm [643b/km] 43cal 14.37/14.98kmph
19) 1km - 4:25(4:25/km) 152/155bpm [672b/km] 43cal 13.58/14.64kmph
20) 1km - 4:16(4:16/km) 153/157bpm [653b/km] 42cal 14.05/15.35kmph
21) 1km - 4:09(4:09/km) 154/158bpm [640b/km] 41cal 14.44/14.78kmph
22) 1km - 4:14(4:14/km) 152/158bpm [644b/km] 37cal 14.16/14.71kmph
23) 1km - 4:10(4:10/km) 154/159bpm [642b/km] 41cal 14.39/14.75kmph
24) 1km - 4:14(4:14/km) 155/158bpm [655b/km] 40cal 14.2/14.71kmph
25) 1km - 4:29(4:29/km) 155/160bpm [695b/km] 42cal 13.37/14.24kmph
26) 1km - 4:38(4:38/km) 151/160bpm [700b/km] 35cal 12.94/14.95kmph
27) 1km - 4:15(4:15/km) 154/160bpm [656b/km] 36cal 14.1/14.71kmph
28) 1km - 4:20(4:20/km) 155/160bpm [671b/km] 39cal 13.86/14.91kmph
29) 1km - 4:19(4:19/km) 158/168bpm [682b/km] 43cal 13.9/14.71kmph
30) 1km - 4:22(4:22/km) 155/159bpm [677b/km] 38cal 13.73/14.08kmph
31) 1km - 4:53(4:53/km) 153/162bpm [748b/km] 39cal 12.27/14.95kmph
32) 1km - 5:09(5:09/km) 148/158bpm [761b/km] 30cal 11.66/15.62kmph
33) 1km - 5:11(5:11/km) 147/160bpm [761b/km] 29cal 11.59/15.85kmph
34) 1km - 5:41(5:41/km) 149/156bpm [847b/km] 36cal 10.56/13.87kmph
35) 1km - 4:26(4:26/km) 150/153bpm [665b/km] 27cal 13.54/14.64kmph
36) 1km - 6:34(6:34/km) 147/162bpm [965b/km] 37cal 9.14/14.61kmph
37) 1km - 4:55(4:55/km) 147/153bpm [722b/km] 26cal 12.21/13.84kmph
38) 1km - 5:31(5:31/km) 141/155bpm [777b/km] 26cal 10.88/15.02kmph
39) 1km - 5:32(5:32/km) 145/155bpm [803b/km] 28cal 10.84/16.43kmph
40) 1km - 5:46(5:46/km) 147/159bpm [848b/km] 35cal 10.4/14.28kmph
41) 1km - 5:28(5:28/km) 151/158bpm [826b/km] 36cal 10.97/14.21kmph
42) 1km - 4:59(4:59/km) 153/159bpm [763b/km] 38cal 12.02/15.12kmph
43) 0.02km - 6(4:12/km) 153/154bpm [642b/km] 14.3/12.77kmph
4:42 4:14 3:55 3:55 3:52 3:58 3:59 4:06 3:58 4:13 4:08 3:58 4:02 3:53 3:55 4:12 4:02 4:11 4:25 4:16 4:09 4:14 4:10 4:14 4:29 4:38 4:15 4:20 4:19 4:22 4:53 5:09 5:11 5:41 4:26 6:34 4:55 5:31 5:32 5:46 5:28 4:59 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:18 |
7:18 |
7:18 |
140 96-154 |
1022 |
191 180-196 |
16/7 |
2.00 |
13:41 |
6:23 |
6:23 |
147 136-156 |
938 |
191 188-196 |
12/12 |
3.00 |
19:58 |
6:17 |
6:17 |
157 146-162 |
986 |
193 190-198 |
0/26 |
4.00 |
26:19 |
6:22 |
6:22 |
148 144-153 |
942 |
193 190-198 |
5/24 |
5.00 |
32:53 |
6:33 |
6:33 |
149 142-151 |
977 |
193 190-198 |
11/18 |
6.00 |
39:20 |
6:28 |
6:28 |
150 146-155 |
969 |
193 190-196 |
12/8 |
7.00 |
45:59 |
6:39 |
6:39 |
152 149-155 |
1010 |
193 190-198 |
11/11 |
8.00 |
52:26 |
6:27 |
6:27 |
152 148-157 |
981 |
192 188-196 |
8/12 |
9.00 |
58:40 |
6:14 |
6:14 |
151 147-154 |
941 |
191 188-194 |
16/13 |
10.00 |
1:05:20 |
6:39 |
6:39 |
153 150-159 |
1018 |
192 186-198 |
11/10 |
11.00 |
1:11:59 |
6:40 |
6:40 |
154 150-160 |
1025 |
191 188-196 |
9/11 |
12.00 |
1:18:59 |
7:00 |
7:00 |
153 150-156 |
1072 |
192 188-196 |
12/14 |
13.00 |
1:25:44 |
6:45 |
6:45 |
153 149-158 |
1032 |
192 188-196 |
11/14 |
14.00 |
1:32:30 |
6:46 |
6:46 |
153 137-159 |
1035 |
191 186-200 |
11/12 |
15.00 |
1:39:17 |
6:47 |
6:47 |
155 151-158 |
1052 |
191 188-202 |
15/12 |
16.00 |
1:46:29 |
7:11 |
7:11 |
155 148-160 |
1114 |
190 136-198 |
8/13 |
17.00 |
1:53:40 |
7:11 |
7:11 |
152 135-159 |
1093 |
189 136-202 |
11/12 |
18.00 |
2:00:35 |
6:55 |
6:55 |
157 145-168 |
1085 |
192 188-202 |
6/8 |
19.00 |
2:07:36 |
7:01 |
7:01 |
155 149-159 |
1088 |
192 188-196 |
11/6 |
20.00 |
2:16:46 |
9:09 |
9:09 |
148 127-160 |
1355 |
169 92-202 |
10/7 |
21.00 |
2:24:16 |
7:30 |
7:30 |
149 134-155 |
1118 |
185 130-198 |
10/7 |
22.00 |
2:33:14 |
8:58 |
8:58 |
148 132-162 |
1328 |
174 80-204 |
10/9 |
23.00 |
2:42:11 |
8:57 |
8:57 |
145 130-155 |
1298 |
176 126-202 |
11/8 |
24.00 |
2:50:50 |
8:39 |
8:39 |
143 124-155 |
1236 |
180 124-202 |
10/10 |
25.00 |
2:59:45 |
8:55 |
8:55 |
146 124-159 |
1301 |
184 124-214 |
14/7 |
26.00 |
3:11:29 |
11:44 +2:55
|
11:44 |
152 141-159 |
1784 |
184 128-206 |
14/7 |
26.11 |
3:12:11 |
42 |
6:19 |
153 151-156 |
967 |
201 196-204 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.5 |
192 |
25.1 |
2:55:53 |
7:00 |
Walk |
8.4 |
134 |
1 |
16:10 |
16:02 |
Still |
0.1 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:17 |
5:08 |
61.13% |
More |
800m |
2:48 |
5:37 |
64.63% |
More |
1km |
3:38 |
5:50 |
65.03% |
More |
Mile |
6:06 |
6:06 |
66.21% |
More |
5k |
19:38 |
6:19 |
69.93% |
More |
5 miles |
31:56 |
6:23 |
69.88% |
More |
10k |
39:59 |
6:26 |
69.60% |
More |
10 miles |
1:04:32 |
6:27 |
71.20% |
More |
Half |
1:25:46 |
6:33 |
70.82% |
More |
20 miles |
2:16:25 |
6:49 |
70.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:27 |
5:27 |
74.13 |
5km |
18:42 |
6:01 |
73.45 |
5M |
31:22 |
6:16 |
71.12 |
10km |
39:44 |
6:24 |
70.04 |
10M |
1:06:40 |
6:40 |
68.91 |
Half |
1:29:25 |
6:50 |
67.41 |
20M |
2:21:38 |
7:05 |
67.43 |
Mara |
3:09:59 |
7:15 |
67.03 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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