Thu 16th Mar 2023 at 4:11pm by APB
Run > General
-
Time
30:22
-
Miles
3.88
-
Min/mi
7:50
-
Pacing
93%
-
WAVA
65.19
-
Stride(cm)
117
-
Cals
437
-
Cadence
176
-
BPM
149
-
%MHR
80.7
-
B/mi
1168
-
Asc(m)
37
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.5mi - 4:15(8:30/mi) 143/155bpm [1215b/mi] 57cal
2) 0.5mi - 3:53(7:46/mi) 154/159bpm [1196b/mi] 56cal
3) 0.5mi - 3:46(7:33/mi) 156/161bpm [1178b/mi] 58cal
4) 0.5mi - 3:50(7:40/mi) 156/164bpm [1197b/mi] 57cal
5) 0.5mi - 3:54(7:47/mi) 145/148bpm [1129b/mi] 55cal
6) 0.5mi - 3:54(7:48/mi) 150/155bpm [1169b/mi] 57cal
7) 0.5mi - 3:56(7:53/mi) 146/151bpm [1151b/mi] 55cal
8) 0.38mi - 2:53(7:35/mi) 150/153bpm [1138b/mi] 42cal
4:15 3:53 3:46 3:50 3:54 3:54 3:56 2:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:06 |
1:06 +5
|
8:50 |
118 95-141 |
1042 |
174 166-176 |
1/2 |
0.25 |
2:10 |
1:04 |
8:29 |
151 144-153 |
1282 |
173 170-174 |
1/2 |
0.38 |
3:14 |
1:04 |
8:34 |
151 149-154 |
1293 |
173 170-176 |
2/1 |
0.50 |
4:19 |
1:05 |
8:41 |
151 151-153 |
1310 |
174 172-178 |
3/1 |
0.63 |
5:22 |
1:03 |
8:21 |
153 151-154 |
1277 |
174 170-176 |
4/1 |
0.75 |
6:19 |
57 |
7:38 |
155 152-158 |
1184 |
175 174-176 |
1/7 |
0.88 |
7:15 |
56 |
7:25 |
156 152-159 |
1157 |
176 174-178 |
2/4 |
1.00 |
8:12 |
58 |
7:41 |
156 151-158 |
1199 |
174 172-176 |
2/1 |
1.13 |
9:15 |
1:03 |
8:20 |
151 147-157 |
1259 |
175 172-176 |
2/2 |
1.25 |
10:11 |
56 |
7:29 |
158 157-160 |
1183 |
175 174-178 |
1/2 |
1.38 |
11:03 |
52 |
7:00 |
155 150-160 |
1085 |
177 176-178 |
3/1 |
1.50 |
11:59 |
55 |
7:22 |
160 158-161 |
1179 |
176 174-178 |
2/2 |
1.63 |
12:58 |
59 |
7:53 |
162 159-164 |
1277 |
175 174-178 |
3/2 |
1.75 |
13:57 |
59 |
7:54 |
161 159-163 |
1273 |
175 174-178 |
3/3 |
1.88 |
14:53 |
56 |
7:25 |
153 145-158 |
1135 |
177 174-180 |
3/1 |
2.00 |
15:49 |
56 |
7:29 |
146 144-147 |
1091 |
177 176-178 |
2/4 |
2.13 |
16:45 |
56 |
7:28 |
147 146-148 |
1098 |
176 174-178 |
2/3 |
2.25 |
17:42 |
58 |
7:41 |
146 145-146 |
1121 |
178 176-180 |
3/3 |
2.38 |
18:41 |
59 |
7:51 |
143 141-145 |
1122 |
176 174-178 |
2/3 |
2.50 |
19:42 |
1:00 |
8:04 |
145 143-145 |
1169 |
177 174-178 |
2/1 |
2.63 |
20:42 |
1:00 |
8:04 |
146 144-147 |
1177 |
177 174-180 |
4/1 |
2.75 |
21:40 |
58 |
7:45 |
150 146-152 |
1162 |
177 176-180 |
6/2 |
2.88 |
22:37 |
57 |
7:37 |
152 150-154 |
1157 |
178 176-180 |
5/1 |
3.00 |
23:36 |
59 |
7:52 |
152 149-155 |
1195 |
178 176-180 |
3/1 |
3.13 |
24:37 |
1:01 |
8:07 |
144 139-149 |
1168 |
177 174-180 |
0/7 |
3.25 |
25:36 |
58 |
7:48 |
141 138-146 |
1099 |
179 176-182 |
1/3 |
3.38 |
26:35 |
59 |
7:52 |
149 147-150 |
1171 |
180 178-184 |
2/1 |
3.50 |
27:33 |
58 |
7:46 |
150 149-151 |
1164 |
178 176-182 |
3/3 |
3.63 |
28:31 |
58 |
7:44 |
148 147-149 |
1144 |
180 178-182 |
1/5 |
3.75 |
29:27 |
56 |
7:27 |
150 147-153 |
1118 |
178 176-180 |
2/2 |
3.88 |
30:24 |
57 |
7:37 |
151 150-152 |
1150 |
180 178-184 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
176 |
3.9 |
30:20 |
7:50 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
1 |
- |
Pause |
0.3 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:59 |
50.39% |
More |
800m |
3:41 |
7:25 |
56.60% |
More |
1km |
4:39 |
7:29 |
58.50% |
More |
Mile |
7:29 |
7:29 |
61.72% |
More |
5k |
23:54 |
7:42 |
65.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:13 |
7:13 |
64.00 |
5km |
24:00 |
7:43 |
65.57 |
5M |
39:44 |
7:57 |
64.70 |
10km |
50:02 |
8:03 |
64.26 |
10M |
1:22:50 |
8:17 |
64.27 |
Half |
1:50:18 |
8:25 |
63.44 |
20M |
2:52:43 |
8:38 |
64.20 |
Mara |
3:49:57 |
8:47 |
64.29 |
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