Mon 1st May 2023 at 4:16pm by Grant B
Run > General
-
Time
31:09
-
Miles
4.04
-
Min/mi
7:43
-
Pacing
57%
-
WAVA
66.86
-
Stride(cm)
120
-
Cals
405
-
Cadence
174
-
BPM
144
-
%MHR
78.8
-
B/mi
1112
-
Asc(m)
122
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.04mi - 31:09(7:43/mi) 145/161bpm [1118b/mi] 405cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:24 |
103 76-123 |
866 |
168 124-176 |
1/1 |
0.25 |
2:04 |
1:01 |
8:10 |
128 120-135 |
1045 |
173 170-176 |
3/5 |
0.38 |
3:04 |
1:00 |
7:56 |
134 131-138 |
1064 |
172 170-174 |
4/7 |
0.50 |
4:03 |
1:00 |
7:57 |
144 138-149 |
1144 |
173 170-178 |
1/10 |
0.63 |
5:01 |
58 |
7:43 |
146 143-149 |
1126 |
173 170-178 |
1/9 |
0.75 |
6:00 |
58 |
7:46 |
146 141-150 |
1135 |
173 170-176 |
4/2 |
0.88 |
6:59 |
59 |
7:55 |
149 147-150 |
1179 |
173 170-174 |
4/18 |
1.00 |
7:56 |
57 |
7:38 |
148 146-152 |
1129 |
173 172-174 |
5/2 |
1.13 |
8:55 |
59 |
7:55 |
149 147-152 |
1180 |
172 170-174 |
5/1 |
1.25 |
9:53 |
57 |
7:38 |
148 147-149 |
1131 |
173 170-176 |
7/4 |
1.38 |
11:10 |
1:17 +20
|
10:20 |
142 139-143 |
1466 |
174 172-176 |
6/5 |
1.50 |
12:09 |
59 |
7:54 |
145 140-149 |
1144 |
174 172-176 |
7/1 |
1.63 |
13:07 |
57 |
7:37 |
151 149-154 |
1150 |
175 172-178 |
1/5 |
1.75 |
14:03 |
57 |
7:36 |
153 150-155 |
1162 |
174 172-176 |
2/6 |
1.88 |
14:57 |
54 |
7:12 |
157 153-161 |
1131 |
175 174-176 |
1/6 |
2.00 |
15:51 |
54 |
7:09 |
158 157-161 |
1130 |
176 174-176 |
9/1 |
2.13 |
17:08 |
1:17 +21
|
10:16 |
156 152-161 |
1602 |
176 172-178 |
9/3 |
2.25 |
18:06 |
58 |
7:43 |
155 153-156 |
1195 |
176 174-178 |
2/7 |
2.38 |
19:04 |
58 |
7:41 |
155 153-157 |
1192 |
175 172-178 |
8/2 |
2.50 |
20:20 |
1:16 +21
|
10:08 |
152 146-158 |
1539 |
175 172-178 |
3/3 |
2.63 |
21:17 |
57 |
7:38 |
149 146-153 |
1138 |
176 174-178 |
6/3 |
2.75 |
22:13 |
56 |
7:31 |
148 146-150 |
1113 |
175 172-178 |
3/8 |
2.88 |
23:18 |
1:05 +9
|
8:39 |
146 143-151 |
1262 |
175 170-178 |
2/8 |
3.00 |
24:15 |
57 |
7:36 |
146 143-150 |
1109 |
174 172-174 |
3/4 |
3.13 |
25:10 |
55 |
7:18 |
150 149-153 |
1094 |
175 174-178 |
4/2 |
3.25 |
26:04 |
54 |
7:14 |
147 144-153 |
1063 |
176 174-178 |
3/3 |
3.38 |
27:21 |
1:17 +19
|
10:14 |
145 139-150 |
1484 |
175 174-176 |
22/4 |
3.50 |
28:24 |
1:03 |
8:25 |
147 144-153 |
1238 |
174 170-176 |
6/8 |
3.63 |
31:24 |
3:00 +2:01
|
24:00 |
124 104-152 |
2976 |
172 154-178 |
4/3 |
3.75 |
32:25 |
1:01 |
8:11 |
141 135-143 |
1155 |
173 172-174 |
2/1 |
3.88 |
33:22 |
57 |
7:36 |
147 142-152 |
1118 |
174 172-176 |
5/9 |
4.00 |
34:23 |
1:01 |
8:05 |
150 149-153 |
1212 |
174 172-178 |
6/5 |
4.04 |
34:39 |
16 |
7:06 |
148 148-148 |
1051 |
177 176-178 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.9 |
173 |
4 |
31:14 |
8:30 |
Walk |
1.0 |
114 |
0 |
22 |
3:50:56 |
Pause |
8.1 |
- |
- |
3:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
49.57% |
More |
800m |
3:40 |
7:22 |
57.47% |
More |
1km |
4:37 |
7:26 |
59.32% |
More |
Mile |
7:48 |
7:48 |
59.71% |
More |
5k |
24:49 |
7:59 |
63.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:05 |
7:05 |
65.75 |
5km |
23:35 |
7:35 |
67.30 |
5M |
39:03 |
7:49 |
66.43 |
10km |
49:10 |
7:55 |
66.00 |
10M |
1:21:25 |
8:09 |
66.01 |
Half |
1:48:24 |
8:16 |
65.16 |
20M |
2:49:44 |
8:29 |
65.95 |
Mara |
3:46:00 |
8:38 |
66.04 |
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