Sat 11th Mar 2023 at 10:48am by Ally C
Run > General
-
Time
30:08
-
Miles
4.00
-
Min/mi
7:32
-
Pacing
92%
-
WAVA
63.50
-
Stride(cm)
123
-
Cals
493
-
Cadence
175
-
BPM
133
-
%MHR
77.9
-
B/mi
1003
-
Asc(m)
114
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4mi - 30:08(7:31/mi) 134/149bpm [1008b/mi] 493cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:05 |
1:05 |
8:37 |
89 66-108 |
767 |
178 172-184 |
0/1 |
0.25 |
2:02 |
57 |
7:39 |
112 109-116 |
858 |
180 178-182 |
3/0 |
0.38 |
3:01 |
59 |
7:54 |
116 112-122 |
916 |
180 176-182 |
4/0 |
0.50 |
3:59 |
58 |
7:41 |
124 118-129 |
953 |
176 170-180 |
7/3 |
0.63 |
4:55 |
56 |
7:30 |
127 123-129 |
952 |
177 174-182 |
4/2 |
0.75 |
5:50 |
55 |
7:23 |
134 131-137 |
989 |
179 174-182 |
3/6 |
0.88 |
6:49 |
59 |
7:49 |
132 129-136 |
1032 |
177 172-180 |
2/5 |
1.00 |
7:49 |
1:00 |
7:57 |
134 131-136 |
1065 |
173 166-178 |
4/1 |
1.13 |
8:46 |
58 |
7:42 |
133 130-136 |
1023 |
174 170-178 |
9/1 |
1.25 |
9:41 |
55 |
7:16 |
130 128-134 |
945 |
176 174-180 |
10/5 |
1.38 |
10:31 |
50 |
6:41 |
134 128-140 |
897 |
180 172-186 |
1/9 |
1.50 |
11:27 |
56 |
7:27 |
137 134-141 |
1020 |
174 168-178 |
0/11 |
1.63 |
12:20 |
53 |
7:02 |
137 134-141 |
964 |
178 168-188 |
7/2 |
1.75 |
13:16 |
56 |
7:27 |
137 134-139 |
1021 |
173 170-188 |
5/5 |
1.88 |
14:08 |
52 |
6:56 |
133 129-140 |
923 |
177 168-190 |
5/1 |
2.00 |
15:06 |
59 |
7:50 |
134 131-136 |
1050 |
171 166-176 |
5/1 |
2.13 |
16:03 |
57 |
7:34 |
135 134-138 |
1021 |
170 164-176 |
3/3 |
2.25 |
16:57 |
54 |
7:09 |
140 137-143 |
1002 |
176 168-192 |
5/7 |
2.38 |
17:48 |
51 |
6:49 |
138 134-141 |
940 |
176 168-192 |
8/5 |
2.50 |
18:36 |
48 |
6:28 |
140 136-143 |
905 |
180 168-194 |
2/5 |
2.63 |
19:31 |
55 |
7:21 |
142 141-145 |
1043 |
173 166-192 |
1/3 |
2.75 |
20:23 |
52 |
6:55 |
141 139-143 |
976 |
176 162-194 |
3/2 |
2.88 |
21:23 |
1:00 |
7:59 |
140 139-142 |
1118 |
168 164-174 |
3/4 |
3.00 |
22:22 |
58 |
7:47 |
139 137-143 |
1082 |
171 166-176 |
5/6 |
3.13 |
23:19 |
58 |
7:42 |
141 136-146 |
1086 |
173 164-180 |
0/6 |
3.25 |
24:15 |
56 |
7:24 |
140 138-144 |
1037 |
173 170-176 |
3/4 |
3.38 |
25:12 |
57 |
7:34 |
142 138-145 |
1074 |
170 164-174 |
8/1 |
3.50 |
26:10 |
58 |
7:43 |
141 139-146 |
1088 |
171 164-178 |
1/3 |
3.63 |
27:07 |
57 |
7:36 |
144 142-147 |
1096 |
174 168-182 |
4/2 |
3.75 |
28:03 |
56 |
7:30 |
147 142-149 |
1101 |
174 168-182 |
2/8 |
3.88 |
29:05 |
1:02 |
8:20 |
144 139-148 |
1199 |
167 164-176 |
3/4 |
4.00 |
30:04 |
59 |
7:52 |
144 141-148 |
1133 |
171 166-176 |
7/3 |
4.00 |
30:07 |
3 |
12:12 |
145 145-145 |
1769 |
166 166-166 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
174 |
4 |
30:07 |
7:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:31 |
51.30% |
More |
800m |
3:19 |
6:40 |
58.91% |
More |
1km |
4:17 |
6:54 |
59.40% |
More |
Mile |
7:07 |
7:07 |
60.84% |
More |
5k |
22:58 |
7:23 |
64.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
62.41 |
5km |
23:03 |
7:25 |
63.89 |
5M |
38:10 |
7:38 |
62.85 |
10km |
48:04 |
7:44 |
62.34 |
10M |
1:19:35 |
7:58 |
62.24 |
Half |
1:45:58 |
8:05 |
61.38 |
20M |
2:45:56 |
8:18 |
62.11 |
Mara |
3:40:56 |
8:26 |
62.20 |
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