Sun 16th Apr 2023 at 9:30am by Espen
Run > General
-
Time
3:15:42
-
Miles
26.33
-
Min/mi
7:26
-
Pacing
92%
-
WAVA
68.24
-
Stride(cm)
120
-
Cals
2702
-
Cadence
181
-
BPM
161
-
%MHR
81.5
-
B/mi
1194
-
Asc(m)
150
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:09(5:09/km) 137/151bpm [707b/km] 64cal
2) 1km - 4:47(4:47/km) 150/159bpm [716b/km] 67cal
3) 1km - 4:44(4:44/km) 152/158bpm [721b/km] 64cal
4) 1km - 4:45(4:45/km) 152/158bpm [721b/km] 64cal
5) 1km - 4:48(4:48/km) 153/160bpm [733b/km] 64cal
6) 1km - 4:46(4:46/km) 153/161bpm [729b/km] 64cal
7) 1km - 4:34(4:34/km) 158/166bpm [720b/km] 62cal
8) 1km - 4:35(4:35/km) 157/165bpm [719b/km] 62cal
9) 1km - 4:37(4:37/km) 154/161bpm [711b/km] 62cal
10) 1km - 4:35(4:35/km) 158/166bpm [724b/km] 63cal
11) 1km - 4:34(4:34/km) 157/165bpm [717b/km] 62cal
12) 1km - 4:42(4:42/km) 152/159bpm [714b/km] 61cal
13) 1km - 4:41(4:41/km) 157/161bpm [734b/km] 63cal
14) 1km - 4:34(4:34/km) 157/163bpm [717b/km] 62cal
15) 1km - 4:36(4:36/km) 158/165bpm [726b/km] 63cal
16) 1km - 4:32(4:32/km) 159/163bpm [722b/km] 62cal
17) 1km - 4:45(4:45/km) 153/157bpm [728b/km] 62cal
18) 1km - 4:38(4:38/km) 156/160bpm [723b/km] 61cal
19) 1km - 4:46(4:46/km) 153/159bpm [728b/km] 61cal
20) 1km - 4:40(4:40/km) 157/163bpm [731b/km] 61cal
21) 1km - 4:40(4:40/km) 158/161bpm [737b/km] 62cal
22) 1km - 4:36(4:36/km) 159/166bpm [731b/km] 62cal
23) 1km - 4:35(4:35/km) 163/168bpm [746b/km] 63cal
24) 1km - 4:36(4:36/km) 163/167bpm [750b/km] 64cal
25) 1km - 4:36(4:36/km) 162/166bpm [744b/km] 63cal
26) 1km - 4:50(4:50/km) 165/171bpm [799b/km] 68cal
27) 1km - 4:28(4:28/km) 165/169bpm [738b/km] 62cal
28) 1km - 4:28(4:28/km) 164/170bpm [732b/km] 62cal
29) 1km - 4:46(4:46/km) 163/166bpm [776b/km] 65cal
30) 1km - 4:39(4:39/km) 164/168bpm [762b/km] 64cal
31) 1km - 5:02(5:02/km) 164/169bpm [825b/km] 69cal
32) 1km - 4:31(4:31/km) 167/170bpm [755b/km] 64cal
33) 1km - 4:32(4:32/km) 168/173bpm [761b/km] 65cal
34) 1km - 4:37(4:37/km) 168/171bpm [776b/km] 66cal
35) 1km - 4:25(4:25/km) 171/174bpm [756b/km] 64cal
36) 1km - 4:35(4:35/km) 169/172bpm [774b/km] 65cal
37) 1km - 4:37(4:37/km) 168/172bpm [774b/km] 66cal
38) 1km - 4:35(4:35/km) 169/172bpm [773b/km] 66cal
39) 1km - 4:24(4:24/km) 172/177bpm [756b/km] 65cal
40) 1km - 4:16(4:16/km) 176/179bpm [752b/km] 66cal
41) 1km - 4:16(4:16/km) 177/181bpm [754b/km] 66cal
42) 1km - 4:25(4:25/km) 174/177bpm [769b/km] 67cal
43) 0.37km - 1:29(3:57/km) 179/180bpm [708b/km] 24cal
5:09 4:47 4:44 4:45 4:48 4:46 4:34 4:35 4:37 4:35 4:34 4:42 4:41 4:34 4:36 4:32 4:45 4:38 4:46 4:40 4:40 4:36 4:35 4:36 4:36 4:50 4:28 4:28 4:46 4:39 5:02 4:31 4:32 4:37 4:25 4:35 4:37 4:35 4:24 4:16 4:16 4:25 1:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:02 |
8:02 |
8:02 |
141 103-154 |
1133 |
174 164-186 |
19/18 |
2.00 |
15:41 |
7:39 |
7:39 |
152 148-159 |
1163 |
180 172-194 |
24/23 |
3.00 |
23:23 |
7:42 |
7:42 |
152 145-159 |
1170 |
179 174-188 |
22/23 |
4.00 |
31:06 |
7:43 |
7:43 |
154 145-164 |
1187 |
179 172-190 |
34/32 |
5.00 |
38:22 |
7:16 |
7:16 |
158 152-166 |
1149 |
179 172-184 |
28/22 |
6.00 |
45:45 |
7:23 |
7:23 |
155 151-164 |
1145 |
181 48-190 |
15/25 |
7.00 |
53:08 |
7:22 |
7:22 |
157 149-166 |
1157 |
179 174-194 |
25/28 |
8.00 |
1:00:41 |
7:34 |
7:34 |
154 148-161 |
1165 |
179 174-184 |
33/31 |
9.00 |
1:08:03 |
7:22 |
7:22 |
156 152-163 |
1149 |
180 174-186 |
21/25 |
10.00 |
1:15:23 |
7:20 |
7:20 |
159 154-165 |
1167 |
181 176-190 |
23/22 |
11.00 |
1:22:59 |
7:35 |
7:35 |
154 148-160 |
1169 |
179 174-184 |
18/19 |
12.00 |
1:30:33 |
7:34 |
7:34 |
154 150-159 |
1165 |
180 176-184 |
21/20 |
13.00 |
1:38:05 |
7:32 |
7:32 |
158 153-163 |
1190 |
181 176-190 |
23/25 |
14.00 |
1:45:30 |
7:25 |
7:25 |
160 155-166 |
1188 |
180 176-190 |
24/23 |
15.00 |
1:52:51 |
7:21 |
7:21 |
163 158-168 |
1197 |
180 176-184 |
27/23 |
16.00 |
2:00:28 |
7:37 |
7:37 |
163 156-171 |
1242 |
181 176-188 |
30/29 |
17.00 |
2:07:42 |
7:14 |
7:14 |
165 160-170 |
1194 |
180 178-186 |
28/24 |
18.00 |
2:15:12 |
7:29 |
7:29 |
163 159-166 |
1221 |
181 78-190 |
32/34 |
19.00 |
2:23:11 |
7:59 |
7:59 |
164 153-168 |
1309 |
181 108-190 |
33/38 |
20.00 |
2:30:25 |
7:14 |
7:14 |
167 164-170 |
1209 |
182 178-188 |
31/34 |
21.00 |
2:37:48 |
7:23 |
7:23 |
168 164-173 |
1241 |
182 178-188 |
29/27 |
22.00 |
2:45:00 |
7:12 |
7:12 |
170 165-174 |
1225 |
183 176-190 |
32/34 |
23.00 |
2:52:23 |
7:23 |
7:23 |
168 164-172 |
1239 |
184 78-188 |
23/28 |
24.00 |
2:59:38 |
7:15 |
7:15 |
170 166-175 |
1233 |
184 180-194 |
31/27 |
25.00 |
3:06:32 |
6:54 |
6:54 |
176 172-181 |
1216 |
189 186-198 |
18/13 |
26.00 |
3:13:37 |
7:04 |
7:04 |
175 172-179 |
1238 |
189 186-194 |
12/12 |
26.33 |
3:15:43 |
2:06 |
6:23 |
178 175-180 |
1137 |
193 188-198 |
5/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
181 |
26.3 |
3:15:05 |
7:25 |
Walk |
0.1 |
100 |
0 |
12 |
11:15 |
Still |
0.2 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:16 |
51.86% |
More |
800m |
3:20 |
6:42 |
56.70% |
More |
1km |
4:11 |
6:44 |
58.87% |
More |
Mile |
6:48 |
6:48 |
61.69% |
More |
5k |
21:42 |
6:59 |
65.78% |
More |
5 miles |
35:32 |
7:06 |
65.32% |
More |
10k |
44:29 |
7:10 |
65.13% |
More |
10 miles |
1:12:48 |
7:17 |
65.76% |
More |
Half |
1:35:54 |
7:19 |
66.03% |
More |
20 miles |
2:27:33 |
7:23 |
67.48% |
More |
Mara |
3:14:39 |
7:26 |
68.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
68.76 |
5km |
20:19 |
6:32 |
70.23 |
5M |
33:38 |
6:44 |
69.01 |
10km |
42:21 |
6:49 |
68.42 |
10M |
1:10:08 |
7:01 |
68.26 |
Half |
1:33:22 |
7:08 |
67.30 |
20M |
2:26:13 |
7:19 |
68.09 |
Mara |
3:14:41 |
7:26 |
68.19 |
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