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

Pace

100%

Splits

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

Heart

151/163max
  • Show Beats/Mile

Cadence

168 (178 max) Stride Length: 102cm Run: 95.1% Walk: 4.9%
Cadence Chart
Cadence Bands

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

Bespoke Fields

Short Summary
Personal Plan
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