Sun 28th May 2023 at 4:47pm by Jack Nixon
Run > General
-
Time
30:16
-
Miles
4.14
-
Min/mi
7:19
-
Pacing
90%
-
WAVA
59.03
-
Stride(cm)
123
-
Cals
395
-
Cadence
179
-
BPM
137
-
%MHR
74.7
-
B/mi
999
-
Asc(m)
69
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 7:15(7:15/mi) 134/143bpm [970b/mi] 94cal
2) 1mi - 7:14(7:14/mi) 139/148bpm [1004b/mi] 96cal
3) 1mi - 7:19(7:19/mi) 137/146bpm [1003b/mi] 94cal
4) 1mi - 7:21(7:21/mi) 135/144bpm [992b/mi] 96cal
5) 0.14mi - 1:08(8:09/mi) 141/146bpm [1149b/mi] 15cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:28 |
122 86-136 |
1156 |
177 98-184 |
7/1 |
0.25 |
2:05 |
54 |
7:10 |
134 130-136 |
961 |
181 178-184 |
3/3 |
0.38 |
2:59 |
54 |
7:11 |
133 130-135 |
956 |
183 182-184 |
1/3 |
0.50 |
3:46 |
48 |
6:22 |
135 133-136 |
859 |
183 180-186 |
0/11 |
0.63 |
4:39 |
52 |
6:58 |
134 132-135 |
933 |
181 176-184 |
2/6 |
0.75 |
5:29 |
50 |
6:44 |
138 136-142 |
928 |
183 180-186 |
1/8 |
0.88 |
6:23 |
54 |
7:10 |
141 140-143 |
1010 |
183 180-184 |
2/2 |
1.00 |
7:14 |
51 |
6:49 |
140 139-141 |
954 |
182 180-184 |
4/4 |
1.13 |
8:09 |
55 |
7:16 |
141 139-143 |
1025 |
180 178-182 |
4/1 |
1.25 |
9:06 |
58 |
7:42 |
143 141-145 |
1100 |
177 176-180 |
7/0 |
1.38 |
9:57 |
50 |
6:43 |
138 135-141 |
927 |
182 180-184 |
0/6 |
1.50 |
10:53 |
57 |
7:33 |
137 135-139 |
1034 |
180 178-184 |
4/3 |
1.63 |
11:43 |
50 |
6:39 |
134 132-135 |
890 |
181 180-184 |
1/5 |
1.75 |
12:36 |
53 |
7:02 |
138 135-140 |
970 |
180 178-182 |
4/2 |
1.88 |
13:34 |
58 |
7:48 |
143 137-148 |
1115 |
176 174-180 |
7/1 |
2.00 |
14:27 |
53 |
7:06 |
137 132-145 |
973 |
178 176-180 |
3/6 |
2.13 |
15:23 |
55 |
7:22 |
135 132-138 |
994 |
179 176-180 |
3/5 |
2.25 |
16:19 |
56 |
7:29 |
131 128-135 |
979 |
182 178-184 |
1/7 |
2.38 |
17:17 |
58 |
7:43 |
137 135-140 |
1057 |
182 180-186 |
2/3 |
2.50 |
18:08 |
51 |
6:52 |
143 140-146 |
981 |
179 178-180 |
3/3 |
2.63 |
19:03 |
55 |
7:16 |
137 135-140 |
996 |
178 174-180 |
5/1 |
2.75 |
20:02 |
1:00 |
7:58 |
141 136-144 |
1123 |
176 174-178 |
6/1 |
2.88 |
20:52 |
49 |
6:33 |
136 132-142 |
892 |
179 176-184 |
1/5 |
3.00 |
21:47 |
55 |
7:21 |
138 134-142 |
1014 |
180 176-184 |
3/2 |
3.13 |
22:36 |
50 |
6:38 |
134 130-137 |
889 |
181 178-182 |
2/6 |
3.25 |
23:28 |
51 |
6:48 |
135 131-140 |
919 |
178 174-182 |
5/0 |
3.38 |
24:27 |
59 |
7:52 |
138 136-141 |
1086 |
177 174-180 |
7/0 |
3.50 |
25:20 |
53 |
7:06 |
137 130-142 |
973 |
177 174-180 |
1/3 |
3.63 |
26:15 |
55 |
7:23 |
131 128-139 |
967 |
177 174-180 |
2/2 |
3.75 |
27:11 |
56 |
7:27 |
137 134-141 |
1021 |
178 176-180 |
3/3 |
3.88 |
28:07 |
56 |
7:28 |
135 131-137 |
1008 |
177 176-178 |
3/1 |
4.00 |
29:08 |
1:01 |
8:07 |
136 130-144 |
1103 |
177 172-180 |
11/0 |
4.13 |
30:07 |
59 |
7:52 |
142 137-146 |
1118 |
175 172-176 |
6/2 |
4.14 |
30:16 |
9 |
11:23 |
135 134-137 |
1536 |
176 176-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
179 |
4.1 |
30:13 |
7:18 |
Walk |
0.2 |
99 |
0 |
3 |
15:49 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:26 |
47.43% |
More |
800m |
3:19 |
6:40 |
52.44% |
More |
1km |
4:10 |
6:43 |
54.54% |
More |
Mile |
6:57 |
6:57 |
56.46% |
More |
5k |
22:08 |
7:07 |
60.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
58.43 |
5km |
22:20 |
7:11 |
59.71 |
5M |
36:58 |
7:24 |
58.55 |
10km |
46:33 |
7:29 |
58.07 |
10M |
1:17:05 |
7:43 |
57.91 |
Half |
1:42:37 |
7:50 |
57.09 |
20M |
2:40:42 |
8:02 |
57.77 |
Mara |
3:33:58 |
8:10 |
57.85 |
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