Sun 28th May 2023 at 5:58am by salvassa
Run > General
-
Time
2:49:26
-
Miles
21.13
-
Min/mi
8:01
-
Pacing
50%
-
WAVA
59.32
-
Stride(cm)
116
-
Cals
2085
-
Cadence
173
-
BPM
140
-
%MHR
74.4
-
B/mi
1121
-
Asc(m)
236
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:03(5:03/km) 125/136bpm [631b/km] 67cal 11.89/16.96kmph
2) 1km - 5:11(5:11/km) 137/142bpm [710b/km] 79cal 11.58/12.66kmph
3) 1km - 4:32(4:32/km) 135/143bpm [613b/km] 64cal 13.22/13.44kmph
4) 1km - 4:42(4:42/km) 134/137bpm [630b/km] 66cal 12.77/14.11kmph
5) 1km - 4:52(4:52/km) 140/144bpm [681b/km] 72cal 12.33/13.5kmph
6) 1km - 4:46(4:46/km) 135/137bpm [643b/km] 63cal 12.59/14.24kmph
7) 1km - 4:54(4:54/km) 141/145bpm [692b/km] 72cal 12.23/12.93kmph
8) 1km - 4:41(4:41/km) 135/144bpm [633b/km] 60cal 12.79/13.1kmph
9) 1km - 4:59(4:59/km) 141/146bpm [703b/km] 70cal 12.03/13kmph
10) 1km - 4:53(4:53/km) 138/145bpm [674b/km] 61cal 12.29/13.03kmph
11) 1km - 4:58(4:58/km) 139/142bpm [690b/km] 64cal 12.09/12.93kmph
12) 1km - 4:49(4:49/km) 136/143bpm [655b/km] 57cal 12.46/13.37kmph
13) 1km - 4:49(4:49/km) 133/138bpm [641b/km] 54cal 12.45/13.47kmph
14) 1km - 4:47(4:47/km) 134/143bpm [641b/km] 53cal 12.54/13.37kmph
15) 1km - 4:56(4:56/km) 135/140bpm [666b/km] 56cal 12.16/13kmph
16) 1km - 4:56(4:56/km) 139/145bpm [685b/km] 61cal 12.18/13.98kmph
17) 1km - 5:01(5:01/km) 140/145bpm [703b/km] 61cal 11.95/12.83kmph
18) 1km - 4:43(4:43/km) 140/144bpm [661b/km] 57cal 12.71/13.13kmph
19) 1km - 4:55(4:55/km) 143/152bpm [702b/km] 64cal 12.21/14.08kmph
20) 1km - 4:50(4:50/km) 144/149bpm [696b/km] 65cal 12.42/13.33kmph
21) 1km - 4:39(4:39/km) 141/148bpm [657b/km] 54cal 12.88/13.67kmph
22) 1km - 5:07(5:07/km) 140/146bpm [717b/km] 58cal 11.72/13.2kmph
23) 1km - 5:11(5:11/km) 142/146bpm [736b/km] 63cal 11.58/12.26kmph
24) 1km - 5:11(5:11/km) 143/150bpm [742b/km] 63cal 11.56/12.12kmph
25) 1km - 5:15(5:15/km) 142/145bpm [745b/km] 60cal 11.44/11.86kmph
26) 1km - 5:16(5:16/km) 143/148bpm [754b/km] 61cal 11.39/11.79kmph
27) 1km - 5:18(5:18/km) 142/148bpm [752b/km] 54cal 11.33/11.99kmph
28) 1km - 5:05(5:05/km) 137/144bpm [695b/km] 40cal 11.82/12.29kmph
29) 1km - 5:05(5:05/km) 141/143bpm [716b/km] 45cal 11.82/12.23kmph
30) 1km - 5:04(5:04/km) 142/148bpm [720b/km] 49cal 11.83/12.9kmph
31) 1km - 5:08(5:08/km) 144/148bpm [740b/km] 56cal 11.67/12.36kmph
32) 1km - 5:06(5:06/km) 149/151bpm [759b/km] 73cal 11.77/12.6kmph
33) 1km - 5:34(5:34/km) 145/151bpm [808b/km] 63cal 10.77/13.23kmph
34) 1km - 5:08(5:08/km) 154/159bpm [792b/km] 80cal 11.67/14.04kmph
35) 0.01km - 1(2:29/km) 159/159bpm [395b/km] 24.12/11.69kmph
5:03 5:11 4:32 4:42 4:52 4:46 4:54 4:41 4:59 4:53 4:58 4:49 4:49 4:47 4:56 4:56 5:01 4:43 4:55 4:50 4:39 5:07 5:11 5:11 5:15 5:16 5:18 5:05 5:05 5:04 5:08 5:06 5:34 5:08 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:14 |
8:14 |
8:14 |
130 83-142 |
1070 |
177 168-188 |
42/24 |
2.00 |
16:47 |
8:33 +1:02
|
8:33 |
136 95-143 |
1163 |
176 170-192 |
40/34 |
3.00 |
24:34 |
7:47 |
7:47 |
137 132-144 |
1066 |
175 170-186 |
38/32 |
4.00 |
32:20 |
7:46 |
7:46 |
136 130-144 |
1057 |
174 170-182 |
33/35 |
5.00 |
39:57 |
7:37 |
7:37 |
138 131-145 |
1052 |
172 170-182 |
31/37 |
6.00 |
47:54 |
7:57 |
7:57 |
141 132-146 |
1121 |
173 168-186 |
32/34 |
7.00 |
55:54 |
8:00 |
8:00 |
139 132-143 |
1112 |
171 168-178 |
35/26 |
8.00 |
1:08:02 |
12:07 +4:28
|
12:07 |
134 98-140 |
1624 |
173 168-184 |
22/44 |
9.00 |
1:15:52 |
7:50 |
7:50 |
134 125-143 |
1050 |
171 166-178 |
25/38 |
10.00 |
1:23:46 |
7:54 |
7:54 |
139 133-145 |
1098 |
171 164-178 |
31/31 |
11.00 |
1:31:44 |
7:58 |
7:58 |
140 134-145 |
1115 |
170 164-184 |
29/38 |
12.00 |
1:39:28 |
7:44 |
7:44 |
143 129-152 |
1106 |
173 168-178 |
37/25 |
13.00 |
1:47:34 |
8:06 +28
|
8:06 |
143 130-149 |
1159 |
174 170-180 |
34/36 |
14.00 |
1:55:49 |
8:15 |
8:15 |
141 131-146 |
1163 |
173 168-178 |
41/24 |
15.00 |
2:04:20 |
8:31 +12
|
8:31 |
143 138-150 |
1217 |
173 168-178 |
36/23 |
16.00 |
2:12:47 |
8:27 |
8:27 |
143 140-147 |
1208 |
172 164-178 |
35/28 |
17.00 |
2:21:18 |
8:31 |
8:31 |
142 136-148 |
1210 |
172 166-180 |
26/28 |
18.00 |
2:30:10 |
8:52 +45
|
8:52 |
139 120-143 |
1232 |
171 102-176 |
23/42 |
19.00 |
2:38:25 |
8:15 |
8:15 |
142 137-148 |
1172 |
172 166-180 |
21/34 |
20.00 |
2:47:44 |
9:18 +40
|
9:18 |
146 130-151 |
1359 |
173 168-180 |
36/32 |
21.00 |
2:55:49 |
8:05 |
8:05 |
150 144-157 |
1213 |
175 170-186 |
37/36 |
21.13 |
2:57:01 |
1:12 |
9:22 |
158 156-159 |
1480 |
181 176-184 |
6/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.8 |
172 |
21.1 |
2:49:16 |
8:17 |
Walk |
1.0 |
102 |
0 |
1:54 |
6:11:12 |
Still |
0.0 |
- |
- |
3 |
- |
Pause |
3.2 |
- |
- |
5:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
45.42% |
More |
800m |
3:29 |
7:00 |
51.42% |
More |
1km |
4:26 |
7:09 |
52.66% |
More |
Mile |
7:30 |
7:30 |
53.43% |
More |
5k |
23:47 |
7:39 |
57.31% |
More |
5 miles |
38:40 |
7:44 |
57.25% |
More |
10k |
49:01 |
7:53 |
56.33% |
More |
10 miles |
1:20:57 |
8:06 |
56.30% |
More |
Half |
1:47:36 |
8:13 |
55.99% |
More |
20 miles |
2:47:31 |
8:23 |
56.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
60.00 |
5km |
22:12 |
7:09 |
61.41 |
5M |
36:46 |
7:21 |
60.21 |
10km |
46:18 |
7:27 |
59.64 |
10M |
1:16:40 |
7:40 |
59.44 |
Half |
1:42:04 |
7:47 |
58.58 |
20M |
2:39:51 |
8:00 |
59.26 |
Mara |
3:32:49 |
8:07 |
59.36 |
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