Wed 8th Mar 2023 at 8:43am by ronhar
Run > General
-
Time
55:01
-
Miles
4.69
-
Min/mi
11:44
-
Pacing
66%
-
WAVA
52.88
-
Stride(cm)
74
-
Cals
540
-
Cadence
184
-
BPM
136
-
%MHR
75.4
-
B/mi
1592
-
Asc(m)
150
-
Hillscore
1
-
Surface
Road
Notes & Comments
Herm Vinesloop 4.7
===
1) 1m - 11:26(11:26/m) 129/142bpm [1474b/mi] 106cal
2) 1m - 11:34(11:34/m) 140/149bpm [1620b/mi] 119cal
3) 1m - 11:41(11:41/m) 138/151bpm [1611b/mi] 117cal
4) 1m - 11:29(11:29/m) 140/156bpm [1607b/mi] 117cal
5) 0.69m - 8:52(12:47/m) 139/155bpm [1778b/mi] 81cal
11:26 11:34 11:41 11:29 8:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:52 |
2:52 |
11:29 |
119 86-140 |
1367 |
184 110-196 |
0/21 |
0.50 |
6:21 |
3:28 +39
|
13:54 |
120 103-133 |
1668 |
188 182-194 |
14/12 |
0.75 |
9:14 |
2:53 |
11:33 |
135 125-142 |
1559 |
187 184-192 |
9/10 |
1.00 |
12:04 |
2:50 |
11:21 |
137 131-141 |
1554 |
187 182-192 |
7/11 |
1.25 |
15:02 |
2:57 |
11:50 |
140 137-145 |
1656 |
187 184-190 |
14/9 |
1.50 |
17:59 |
2:57 |
11:49 |
139 135-147 |
1642 |
186 182-190 |
19/9 |
1.75 |
20:48 |
2:49 |
11:16 |
142 136-149 |
1599 |
187 184-190 |
11/19 |
2.00 |
23:38 |
2:51 |
11:23 |
139 134-141 |
1581 |
186 184-190 |
9/9 |
2.25 |
26:28 |
2:50 |
11:19 |
144 139-149 |
1629 |
187 182-190 |
12/7 |
2.50 |
30:54 |
4:25 +1:26
|
17:42 |
121 93-143 |
2141 |
186 182-194 |
16/11 |
2.75 |
33:55 |
3:01 |
12:05 |
144 138-149 |
1740 |
186 182-192 |
13/8 |
3.00 |
36:45 |
2:50 |
11:21 |
143 136-149 |
1624 |
186 182-190 |
8/11 |
3.25 |
39:38 |
2:53 |
11:33 |
146 140-156 |
1686 |
187 182-190 |
12/10 |
3.50 |
43:55 |
4:17 +1:25
|
17:07 |
130 95-155 |
2225 |
188 182-192 |
9/6 |
3.75 |
46:43 |
2:48 |
11:12 |
143 138-150 |
1602 |
187 182-192 |
12/13 |
4.00 |
50:20 |
3:37 +41
|
14:28 |
138 123-150 |
1996 |
188 184-194 |
10/9 |
4.25 |
53:20 |
3:00 |
11:59 |
149 142-153 |
1785 |
186 182-190 |
9/9 |
4.50 |
57:08 |
3:49 +59
|
15:14 |
132 116-152 |
2012 |
189 182-198 |
4/9 |
4.69 |
1:00:12 |
3:04 |
15:53 |
134 114-149 |
2127 |
152 114-188 |
11/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.5 |
187 |
4.6 |
53:19 |
12:38 |
Walk |
2.5 |
117 |
0.1 |
1:36 |
25:48 |
Still |
0.2 |
- |
- |
7 |
- |
Pause |
7.9 |
- |
- |
5:10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:44 |
11:00 |
40.29% |
More |
800m |
5:35 |
11:14 |
45.42% |
More |
1km |
6:59 |
11:15 |
47.25% |
More |
Mile |
11:26 |
11:26 |
48.84% |
More |
5k |
37:59 |
12:13 |
50.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:42 |
10:42 |
52.21 |
5km |
35:33 |
11:27 |
53.67 |
5M |
58:53 |
11:47 |
52.68 |
10km |
1:14:08 |
11:56 |
52.25 |
10M |
2:02:46 |
12:17 |
52.48 |
Half |
2:43:26 |
12:29 |
51.94 |
20M |
4:15:57 |
12:48 |
52.57 |
Mara |
5:40:46 |
13:00 |
52.63 |
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