Sat 29th Apr 2023 at 2:45pm by Grant B
Run > General
-
Time
31:24
-
Miles
4.04
-
Min/mi
7:46
-
Pacing
80%
-
WAVA
66.32
-
Stride(cm)
119
-
Cals
407
-
Cadence
173
-
BPM
141
-
%MHR
77.1
-
B/mi
1097
-
Asc(m)
134
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.04mi - 31:24(7:46/mi) 141/154bpm [1096b/mi] 407cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:04 |
1:04 |
8:30 |
105 90-125 |
892 |
162 124-174 |
4/3 |
0.25 |
2:04 |
1:01 |
8:05 |
129 126-131 |
1043 |
171 170-172 |
0/9 |
0.38 |
3:05 |
1:00 |
8:02 |
133 127-138 |
1069 |
171 170-172 |
5/2 |
0.50 |
4:04 |
59 |
7:52 |
137 133-144 |
1078 |
172 170-174 |
3/4 |
0.63 |
5:02 |
59 |
7:49 |
146 143-148 |
1140 |
173 170-176 |
0/13 |
0.75 |
6:01 |
59 |
7:49 |
150 145-153 |
1172 |
173 170-178 |
8/3 |
0.88 |
6:59 |
59 |
7:50 |
151 148-152 |
1182 |
173 172-176 |
0/13 |
1.00 |
7:59 |
59 |
7:53 |
147 144-149 |
1159 |
173 172-174 |
3/6 |
1.13 |
8:58 |
1:00 |
7:58 |
147 145-150 |
1171 |
173 172-174 |
2/2 |
1.25 |
9:57 |
58 |
7:48 |
149 146-153 |
1162 |
173 170-176 |
10/2 |
1.38 |
11:06 |
1:09 +12
|
9:10 |
146 141-154 |
1339 |
174 154-182 |
4/6 |
1.50 |
12:06 |
1:00 |
8:00 |
143 142-146 |
1144 |
175 174-176 |
8/1 |
1.63 |
13:03 |
57 |
7:36 |
148 147-149 |
1125 |
176 174-176 |
4/15 |
1.75 |
14:00 |
57 |
7:39 |
147 146-148 |
1124 |
175 174-178 |
11/3 |
1.88 |
14:56 |
56 |
7:30 |
142 139-147 |
1064 |
174 172-176 |
4/7 |
2.00 |
15:51 |
55 |
7:18 |
139 136-142 |
1014 |
176 174-178 |
7/4 |
2.13 |
16:59 |
1:08 +10
|
9:03 |
138 136-142 |
1249 |
176 172-178 |
3/6 |
2.25 |
17:58 |
59 |
7:49 |
143 136-147 |
1118 |
176 176-178 |
2/7 |
2.38 |
18:55 |
57 |
7:38 |
146 143-152 |
1115 |
175 172-178 |
8/0 |
2.50 |
20:13 |
1:18 +21
|
10:25 |
147 142-152 |
1531 |
176 174-178 |
6/3 |
2.63 |
21:11 |
58 |
7:44 |
140 139-142 |
1084 |
175 174-176 |
1/9 |
2.75 |
22:07 |
56 |
7:31 |
141 139-144 |
1061 |
175 174-176 |
9/2 |
2.88 |
23:29 |
1:21 +26
|
10:52 |
135 129-144 |
1467 |
177 172-180 |
3/8 |
3.00 |
24:25 |
56 |
7:31 |
139 132-143 |
1046 |
174 172-176 |
2/5 |
3.13 |
25:22 |
57 |
7:34 |
142 139-145 |
1075 |
174 172-176 |
4/4 |
3.25 |
26:19 |
57 |
7:34 |
143 142-144 |
1082 |
175 172-176 |
1/9 |
3.38 |
27:45 |
1:26 +25
|
11:30 |
141 136-145 |
1621 |
174 172-176 |
5/1 |
3.50 |
28:48 |
1:03 |
8:28 |
142 137-148 |
1202 |
173 168-176 |
12/1 |
3.63 |
30:18 |
1:29 +32
|
11:55 |
140 130-144 |
1669 |
174 172-176 |
9/7 |
3.75 |
31:14 |
56 |
7:29 |
137 135-141 |
1025 |
176 174-180 |
6/4 |
3.88 |
32:09 |
55 |
7:23 |
147 142-152 |
1086 |
174 172-176 |
2/2 |
4.00 |
33:10 |
1:01 |
8:06 |
152 150-154 |
1231 |
174 170-176 |
8/0 |
4.04 |
33:30 |
20 |
8:15 |
149 148-150 |
1230 |
172 172-174 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.3 |
173 |
4 |
31:30 |
8:17 |
Walk |
0.2 |
124 |
0 |
4 |
12:34 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
5.4 |
- |
- |
1:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
49.26% |
More |
800m |
3:44 |
7:30 |
56.46% |
More |
1km |
4:42 |
7:33 |
58.42% |
More |
Mile |
7:47 |
7:47 |
59.86% |
More |
5k |
25:04 |
8:04 |
63.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
65.14 |
5km |
23:46 |
7:39 |
66.78 |
5M |
39:22 |
7:52 |
65.90 |
10km |
49:34 |
7:59 |
65.46 |
10M |
1:22:04 |
8:12 |
65.48 |
Half |
1:49:16 |
8:20 |
64.65 |
20M |
2:51:06 |
8:33 |
65.42 |
Mara |
3:47:48 |
8:42 |
65.52 |
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