Thu 9th Mar 2023 at 6:33pm by The Plodder
Run > General
-
Time
54:01
-
Miles
3.24
-
Min/mi
16:40
-
Pacing
85%
-
WAVA
34.53
-
Stride(cm)
69
-
Cals
260
-
Cadence
139
-
BPM
114
-
%MHR
66.8
-
B/mi
1905
-
Asc(m)
230
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 15:36(15:36/m) 114/132bpm [1778b/mi] 83cal 3.85/5.07mph
2) 1m - 17:19(17:19/m) 112/128bpm [1940b/mi] 77cal 3.47/4.53mph
3) 1m - 17:46(17:46/m) 116/137bpm [2061b/mi] 83cal 3.38/5.09mph
4) 0.24m - 3:20(13:48/m) 122/134bpm [1684b/mi] 17cal 4.35/5.2mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:40 |
2:40 |
21:23 |
101 73-116 |
2159 |
147 82-172 |
0/0 |
0.25 |
4:23 |
1:43 |
13:44 |
118 112-121 |
1621 |
156 120-172 |
20/25 |
0.38 |
6:07 |
1:43 |
13:46 |
125 120-130 |
1722 |
156 128-164 |
9/4 |
0.50 |
7:52 |
1:45 |
13:59 |
127 125-130 |
1776 |
156 128-164 |
3/10 |
0.63 |
9:44 |
1:53 |
15:01 |
118 111-128 |
1772 |
147 128-164 |
18/7 |
0.75 |
11:44 |
2:00 |
15:56 |
111 108-117 |
1769 |
135 124-160 |
11/9 |
0.88 |
13:41 |
1:58 |
15:42 |
108 106-112 |
1695 |
135 124-160 |
9/16 |
1.00 |
15:36 |
1:55 |
15:18 |
113 105-120 |
1729 |
156 124-160 |
10/8 |
1.13 |
17:46 |
2:10 |
17:18 |
113 108-119 |
1954 |
138 114-162 |
9/9 |
1.25 |
19:50 |
2:04 |
16:35 |
120 111-128 |
1989 |
131 106-164 |
13/13 |
1.38 |
21:53 |
2:02 |
16:20 |
111 107-119 |
1813 |
142 120-160 |
15/14 |
1.50 |
24:03 |
2:10 |
17:21 |
112 109-117 |
1943 |
142 120-160 |
11/12 |
1.63 |
26:04 |
2:01 |
16:08 |
116 114-118 |
1872 |
141 116-160 |
11/14 |
1.75 |
28:12 |
2:08 |
17:01 |
110 103-116 |
1873 |
130 120-156 |
17/9 |
1.88 |
30:34 |
2:23 |
19:02 |
107 104-111 |
2037 |
121 120-124 |
12/12 |
2.00 |
32:57 |
2:23 |
19:01 |
106 104-108 |
2016 |
121 120-128 |
9/7 |
2.13 |
35:19 |
2:22 |
19:00 |
104 98-109 |
1975 |
120 114-126 |
9/5 |
2.25 |
38:12 |
2:53 |
23:03 |
117 103-136 |
2696 |
115 80-160 |
9/3 |
2.38 |
40:08 |
1:55 |
15:24 |
122 110-129 |
1878 |
147 114-164 |
9/6 |
2.50 |
42:14 |
2:06 |
16:51 |
121 115-126 |
2038 |
150 120-160 |
11/18 |
2.63 |
44:19 |
2:05 |
16:39 |
118 112-122 |
1965 |
147 120-160 |
11/11 |
2.75 |
46:25 |
2:06 |
16:46 |
123 115-127 |
2062 |
148 100-160 |
13/8 |
2.88 |
48:36 |
2:11 |
17:29 |
110 100-118 |
1924 |
121 114-126 |
12/14 |
3.00 |
50:40 |
2:05 |
16:37 |
116 112-122 |
1927 |
135 120-160 |
6/6 |
3.13 |
52:33 |
1:53 |
15:05 |
120 112-130 |
1809 |
145 120-160 |
13/15 |
3.24 |
54:01 |
1:28 |
12:40 |
127 123-134 |
1609 |
156 128-166 |
18/12 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
46.2 |
159 |
1.6 |
24:56 |
15:17 |
Walk |
53.8 |
120 |
1.6 |
29:04 |
18:04 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:18 |
13:16 |
31.36% |
More |
800m |
6:59 |
14:03 |
33.27% |
More |
1km |
8:55 |
14:21 |
33.87% |
More |
Mile |
15:01 |
15:01 |
34.01% |
More |
5k |
51:12 |
16:29 |
34.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
15:32 |
15:32 |
32.88 |
5km |
51:40 |
16:38 |
34.54 |
5M |
1:25:33 |
17:07 |
34.11 |
10km |
1:47:43 |
17:20 |
33.95 |
10M |
2:58:23 |
17:50 |
33.86 |
Half |
3:57:30 |
18:08 |
33.26 |
20M |
6:11:55 |
18:36 |
33.52 |
Mara |
8:15:10 |
18:54 |
33.41 |
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