Sun 23rd Apr 2023 at 10:06am by runspoonrun
Run > General
-
Time
3:26:48
-
Miles
26.28
-
Min/mi
7:52
-
Pacing
79%
-
WAVA
60.07
-
Stride(cm)
120
-
Cals
2575
-
Cadence
170
-
BPM
176
-
%MHR
84.7
-
B/mi
1386
-
Asc(m)
125
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 7:25(7:24/mi) 138/149bpm [1020b/mi] 77cal 8.12/8.79mph
2) 1.04mi - 7:30(7:13/mi) 154/166bpm [1111b/mi] 92cal 8.32/8.68mph
3) 0.97mi - 7:18(7:30/mi) 177/188bpm [1326b/mi] 105cal 8.01/9.52mph
4) 1.04mi - 7:20(7:03/mi) 180/188bpm [1270b/mi] 107cal 8.5/8.95mph
5) 0.99mi - 7:11(7:14/mi) 182/185bpm [1318b/mi] 106cal 8.29/8.56mph
6) 1.03mi - 7:33(7:18/mi) 184/190bpm [1342b/mi] 113cal 8.22/8.29mph
7) 1.99mi - 14:32(7:19/mi) 186/192bpm [1360b/mi] 220cal 8.21/8.58mph
8) 1.01mi - 7:26(7:21/mi) 180/189bpm [1322b/mi] 107cal 8.17/8.54mph
9) 1.01mi - 7:32(7:26/mi) 175/179bpm [1300b/mi] 98cal 8.08/8.43mph
10) 1mi - 7:19(7:20/mi) 176/180bpm [1290b/mi] 96cal 8.18/8.43mph
11) 1.03mi - 7:41(7:27/mi) 180/184bpm [1341b/mi] 107cal 8.05/8.29mph
12) 0.97mi - 7:13(7:27/mi) 183/187bpm [1363b/mi] 104cal 8.06/8.56mph
13) 1.02mi - 7:15(7:08/mi) 188/192bpm [1341b/mi] 109cal 8.41/8.7mph
14) 0.99mi - 7:28(7:31/mi) 185/190bpm [1389b/mi] 108cal 7.99/8.47mph
15) 0.97mi - 7:33(7:45/mi) 184/188bpm [1425b/mi] 107cal 7.75/8.18mph
16) 1mi - 7:37(7:37/mi) 184/188bpm [1402b/mi] 109cal 7.87/8.18mph
17) 0.99mi - 7:47(7:54/mi) 185/188bpm [1463b/mi] 113cal 7.59/8.83mph
18) 0.97mi - 8:20(8:34/mi) 180/187bpm [1541b/mi] 100cal 7.01/9.1mph
19) 1mi - 7:45(7:44/mi) 183/189bpm [1415b/mi] 107cal 7.76/8.95mph
20) 2.02mi - 18:23(9:06/mi) 171/191bpm [1555b/mi] 182cal 6.6/8.62mph
21) 1mi - 9:47(9:44/mi) 169/188bpm [1644b/mi] 79cal 6.17/8.83mph
22) 0.95mi - 9:45(10:13/mi) 164/186bpm [1676b/mi] 78cal 5.87/8.6mph
23) 1mi - 8:22(8:23/mi) 171/190bpm [1433b/mi] 62cal 7.16/8.75mph
24) 1.05mi - 9:12(8:48/mi) 170/180bpm [1496b/mi] 71cal 6.82/9.33mph
25) 0.21mi - 1:33(7:22/mi) 176/179bpm [1298b/mi] 18cal 8.14/8.25mph
7:25 7:30 7:18 7:20 7:11 7:33 14:32 7:26 7:32 7:19 7:41 7:13 7:15 7:28 7:33 7:37 7:47 8:20 7:45 18:23 9:47 9:45 8:22 9:12 1:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:22 |
7:22 |
7:22 |
138 108-149 |
1018 |
171 162-178 |
17/9 |
2.00 |
14:35 |
7:13 |
7:13 |
153 141-166 |
1104 |
174 170-182 |
13/12 |
3.00 |
22:06 |
7:31 |
7:31 |
176 161-188 |
1321 |
175 170-184 |
10/50 |
4.00 |
29:06 |
7:01 |
7:01 |
180 172-188 |
1262 |
174 170-182 |
21/26 |
5.00 |
36:22 |
7:16 |
7:16 |
181 175-185 |
1316 |
174 168-178 |
13/14 |
6.00 |
43:40 |
7:18 |
7:18 |
184 177-188 |
1342 |
174 170-176 |
15/12 |
7.00 |
51:02 |
7:22 |
7:22 |
188 185-191 |
1385 |
173 170-176 |
15/16 |
8.00 |
58:18 |
7:15 |
7:15 |
185 178-192 |
1342 |
174 170-176 |
14/18 |
9.00 |
1:05:37 |
7:19 |
7:19 |
181 172-189 |
1324 |
174 170-184 |
19/15 |
10.00 |
1:13:05 |
7:28 |
7:28 |
175 171-181 |
1308 |
174 172-178 |
19/18 |
11.00 |
1:20:23 |
7:18 |
7:18 |
176 170-180 |
1285 |
175 172-182 |
19/21 |
12.00 |
1:27:52 |
7:29 |
7:29 |
179 170-184 |
1339 |
174 170-176 |
28/20 |
13.00 |
1:35:14 |
7:22 |
7:22 |
183 175-187 |
1348 |
174 170-178 |
25/25 |
14.00 |
1:42:27 |
7:14 |
7:14 |
188 184-192 |
1359 |
174 172-180 |
27/32 |
15.00 |
1:49:51 |
7:24 |
7:24 |
185 181-190 |
1369 |
175 172-178 |
24/27 |
16.00 |
1:57:38 |
7:47 |
7:47 |
183 179-187 |
1423 |
175 172-182 |
29/25 |
17.00 |
2:05:13 |
7:36 |
7:36 |
184 180-188 |
1397 |
175 172-182 |
29/28 |
18.00 |
2:12:59 |
7:46 |
7:46 |
185 182-188 |
1436 |
174 172-178 |
26/22 |
19.00 |
2:21:42 |
8:43 |
8:43 |
181 159-187 |
1576 |
168 122-180 |
30/33 |
20.00 |
2:29:25 |
7:44 |
7:44 |
183 168-188 |
1415 |
176 172-180 |
24/20 |
21.00 |
2:38:13 |
8:48 |
8:48 |
174 143-189 |
1531 |
164 118-248 |
20/21 |
22.00 |
2:47:39 |
9:25 |
9:25 |
169 146-191 |
1593 |
155 116-178 |
25/26 |
23.00 |
2:57:24 |
9:45 |
9:45 |
169 145-188 |
1647 |
154 116-180 |
20/24 |
24.00 |
3:07:29 |
10:05 |
10:05 |
164 132-186 |
1654 |
153 80-180 |
16/17 |
25.00 |
3:15:47 |
8:19 |
8:19 |
171 148-190 |
1421 |
170 120-180 |
24/24 |
26.00 |
3:24:42 |
8:54 |
8:54 |
170 156-180 |
1514 |
162 118-184 |
22/22 |
26.28 |
3:26:48 |
2:06 |
7:36 |
176 172-179 |
1336 |
178 176-180 |
7/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.0 |
174 |
24.9 |
3:06:07 |
7:29 |
Walk |
9.7 |
126 |
1.4 |
20:05 |
14:14 |
Still |
0.3 |
- |
- |
36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
47.51% |
More |
800m |
3:18 |
6:38 |
52.70% |
More |
1km |
4:08 |
6:40 |
54.98% |
More |
Mile |
6:48 |
6:48 |
57.66% |
More |
5k |
21:55 |
7:03 |
60.87% |
More |
5 miles |
35:49 |
7:10 |
60.43% |
More |
10k |
44:34 |
7:10 |
60.64% |
More |
10 miles |
1:12:35 |
7:15 |
61.50% |
More |
Half |
1:35:27 |
7:17 |
61.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:28 |
6:28 |
60.68 |
5km |
21:31 |
6:56 |
61.98 |
5M |
35:37 |
7:07 |
60.77 |
10km |
44:51 |
7:13 |
60.27 |
10M |
1:14:16 |
7:26 |
60.11 |
Half |
1:38:52 |
7:33 |
59.26 |
20M |
2:34:49 |
7:44 |
59.96 |
Mara |
3:26:08 |
7:52 |
60.05 |
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