Sun 14th May 2023 at 5:19pm by JCB
Run > Tempo
-
Time
37:27
-
Miles
4.00
-
Min/mi
9:22
-
Pacing
54%
-
WAVA
50.60
-
Stride(cm)
102
-
Cals
497
-
Cadence
168
-
BPM
151
-
%MHR
88.7
-
B/mi
1411
-
Surface
Treadmill
Notes & Comments
35 minutes at 5:39/km (10.6km/h), then cool down.
Split Summary
===
1) 1km - 9:27(9:27/km) 139/156bpm [1314b/km] 107cal 6.35/9.24kmph
2) 1km - 6:35(6:35/km) 152/157bpm [1001b/km] 83cal 9.11/9.31kmph
3) 1km - 6:37(6:37/km) 154/159bpm [1020b/km] 84cal 9.06/9.31kmph
4) 1km - 6:38(6:38/km) 153/158bpm [1014b/km] 84cal 9.05/9.17kmph
5) 1km - 6:39(6:39/km) 156/164bpm [1037b/km] 85cal 9.03/9.21kmph
6) 0.62km - 4:31(7:17/km) 150/163bpm [1092b/km] 54cal 8.24/9.17kmph
9:27 6:35 6:37 6:38 6:39 4:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
4:07 |
4:07 |
32:54 |
132 110-152 |
4342 |
169 160-174 |
0.25 |
5:32 |
1:25 |
11:23 |
145 142-148 |
1651 |
172 170-174 |
0.38 |
6:52 |
1:19 |
10:36 |
146 140-151 |
1547 |
171 168-174 |
0.50 |
8:11 |
1:19 |
10:36 |
152 150-155 |
1611 |
173 170-176 |
0.63 |
9:30 |
1:19 |
10:33 |
151 149-155 |
1592 |
172 170-176 |
0.75 |
10:49 |
1:19 |
10:30 |
153 149-157 |
1606 |
173 170-176 |
0.88 |
12:08 |
1:19 |
10:35 |
149 145-155 |
1576 |
172 170-174 |
1.00 |
13:28 |
1:19 |
10:35 |
152 149-157 |
1610 |
171 168-174 |
1.13 |
14:48 |
1:20 |
10:39 |
154 152-157 |
1639 |
169 168-172 |
1.25 |
16:08 |
1:20 |
10:43 |
154 152-155 |
1650 |
170 168-172 |
1.38 |
17:28 |
1:20 |
10:38 |
154 152-156 |
1638 |
170 168-172 |
1.50 |
18:48 |
1:20 |
10:41 |
154 152-156 |
1645 |
170 168-172 |
1.63 |
20:08 |
1:20 |
10:40 |
154 153-156 |
1643 |
170 168-172 |
1.75 |
21:28 |
1:20 |
10:41 |
155 152-156 |
1657 |
169 168-170 |
1.88 |
22:48 |
1:20 |
10:36 |
155 151-159 |
1644 |
170 168-172 |
2.00 |
24:07 |
1:20 |
10:39 |
153 150-154 |
1630 |
171 168-172 |
2.13 |
25:28 |
1:20 |
10:42 |
155 151-158 |
1658 |
169 168-170 |
2.25 |
26:48 |
1:20 |
10:40 |
151 149-156 |
1610 |
170 168-172 |
2.38 |
28:07 |
1:20 |
10:38 |
154 153-156 |
1638 |
170 168-172 |
2.50 |
29:27 |
1:20 |
10:40 |
155 152-158 |
1653 |
170 168-172 |
2.63 |
30:48 |
1:21 |
10:45 |
154 150-156 |
1655 |
169 168-170 |
2.75 |
32:08 |
1:20 |
10:42 |
155 151-159 |
1657 |
170 168-172 |
2.88 |
33:28 |
1:20 |
10:38 |
154 151-156 |
1637 |
170 168-172 |
3.00 |
34:48 |
1:20 |
10:40 |
156 150-162 |
1665 |
170 166-172 |
3.13 |
36:08 |
1:21 |
10:44 |
157 153-162 |
1686 |
172 168-178 |
3.25 |
37:28 |
1:20 |
10:38 |
158 155-162 |
1679 |
171 168-172 |
3.38 |
39:04 |
1:36 |
12:50 |
151 141-163 |
1937 |
131 118-168 |
3.49 |
40:28 |
1:24 |
11:51 |
140 137-142 |
1659 |
120 118-124 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
39 |
10:28 |
28.15% |
More |
200m |
1:18 |
10:30 |
30.21% |
More |
400m |
2:37 |
10:31 |
31.57% |
More |
800m |
5:15 |
10:33 |
36.96% |
More |
1km |
6:34 |
10:33 |
38.51% |
More |
Mile |
10:34 |
10:34 |
40.60% |
More |
5k |
33:04 |
10:38 |
44.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
59.62 |
5km |
27:44 |
8:56 |
52.68 |
5M |
48:50 |
9:46 |
48.72 |
10km |
1:03:14 |
10:11 |
46.98 |
10M |
1:51:22 |
11:08 |
44.10 |
Half |
2:33:33 |
11:43 |
41.99 |
20M |
4:13:58 |
12:42 |
40.23 |
Mara |
5:50:10 |
13:22 |
38.91 |
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