Sat 21st Oct 2023 at 8:24am by Stevewjj
Run > Medium Long Run
Good
cold
-
Time
45:55
-
Miles
4.40
-
Min/mi
10:26
-
Pacing
61.8%
-
WAVA
47.43
-
Stride(cm)
83
-
Cals
410
-
Cadence
187
-
BPM
137
-
%MHR
80.4
-
B/mi
1434
-
Asc(m)
76
-
Hillscore
9
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1km - 6:35(6:35/km) 141/164bpm [928b/km] 61cal 9.12/10.14kmph
2) 1km - 6:21(6:21/km) 137/147bpm [871b/km] 58cal 9.44/9.77kmph
3) 1km - 6:58(6:58/km) 133/142bpm [926b/km] 59cal 8.62/10.38kmph
4) 1km - 6:11(6:11/km) 136/145bpm [840b/km] 54cal 9.71/10.45kmph
5) 1km - 6:40(6:40/km) 136/144bpm [906b/km] 57cal 9.01/10.45kmph
6) 1km - 6:18(6:18/km) 141/144bpm [889b/km] 58cal 9.52/10.95kmph
7) 1km - 6:25(6:25/km) 142/144bpm [910b/km] 59cal 9.36/10.95kmph
8) 0.08km - 28(6:08/km) 141/143bpm [866b/km] 4cal 9.77/9.74kmph
6:35 6:21 6:58 6:11 6:40 6:18 6:25 28
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:23 |
1:23 |
11:02 |
136 103-163 |
1501 |
180 178-182 |
2/3 |
| 0.25 |
2:43 |
1:20 |
10:43 |
144 136-150 |
1543 |
180 178-184 |
8/1 |
| 0.38 |
3:57 |
1:14 |
9:54 |
140 133-146 |
1387 |
182 178-186 |
1/19 |
| 0.50 |
5:18 |
1:21 |
10:48 |
141 139-144 |
1524 |
187 186-190 |
9/6 |
| 0.63 |
6:37 |
1:18 |
10:28 |
147 145-150 |
1538 |
186 184-188 |
13/6 |
| 0.75 |
7:55 |
1:18 |
10:25 |
140 135-145 |
1459 |
187 186-190 |
2/6 |
| 0.88 |
9:10 |
1:15 |
10:02 |
136 122-145 |
1365 |
187 184-188 |
3/6 |
| 1.00 |
10:25 |
1:15 |
10:00 |
139 136-142 |
1389 |
187 186-192 |
16/1 |
| 1.13 |
11:45 |
1:19 |
10:34 |
134 128-139 |
1416 |
188 186-190 |
11/1 |
| 1.25 |
13:01 |
1:16 |
10:08 |
136 134-137 |
1379 |
187 184-190 |
1/19 |
| 1.38 |
14:16 |
1:16 |
10:05 |
137 136-140 |
1382 |
187 184-190 |
10/3 |
| 1.50 |
15:34 |
1:18 |
10:23 |
135 125-141 |
1402 |
187 184-190 |
1/14 |
| 1.63 |
18:25 |
2:51 +1:22
|
22:50 |
128 101-138 |
2923 |
186 178-190 |
19/10 |
| 1.75 |
20:44 |
2:19 +46
|
18:29 |
135 128-140 |
2496 |
187 176-194 |
3/11 |
| 1.88 |
23:17 |
2:33 +1:08
|
20:27 |
127 98-142 |
2597 |
183 120-190 |
13/15 |
| 2.00 |
24:33 |
1:15 |
10:00 |
139 135-145 |
1391 |
189 182-192 |
23/23 |
| 2.13 |
25:46 |
1:13 |
9:47 |
133 129-137 |
1300 |
188 186-192 |
2/7 |
| 2.25 |
27:01 |
1:15 |
9:59 |
138 137-141 |
1378 |
188 186-192 |
19/1 |
| 2.38 |
28:18 |
1:17 |
10:19 |
138 134-140 |
1423 |
187 182-190 |
3/8 |
| 2.50 |
29:35 |
1:17 |
10:14 |
132 126-139 |
1350 |
188 186-190 |
17/11 |
| 2.63 |
30:50 |
1:15 |
9:59 |
138 135-140 |
1378 |
190 188-192 |
2/16 |
| 2.75 |
32:20 |
1:31 |
12:04 |
138 136-140 |
1666 |
188 186-192 |
22/16 |
| 2.88 |
33:33 |
1:12 |
9:40 |
139 136-140 |
1343 |
188 186-190 |
15/26 |
| 3.00 |
34:46 |
1:13 |
9:46 |
141 140-142 |
1377 |
187 174-190 |
12/8 |
| 3.13 |
37:29 |
2:43 +1:18
|
21:45 |
129 104-144 |
2805 |
183 122-194 |
7/7 |
| 3.25 |
38:48 |
1:19 |
10:32 |
140 137-142 |
1476 |
191 188-192 |
10/3 |
| 3.38 |
40:19 |
1:31 +16
|
12:11 |
141 140-143 |
1718 |
189 186-192 |
18/21 |
| 3.50 |
41:43 |
1:23 |
11:08 |
140 139-141 |
1558 |
189 178-192 |
19/3 |
| 3.63 |
42:56 |
1:14 |
9:48 |
141 140-142 |
1382 |
188 186-190 |
7/20 |
| 3.75 |
44:06 |
1:09 |
9:15 |
142 140-144 |
1314 |
189 178-192 |
3/9 |
| 3.88 |
45:24 |
1:18 |
10:24 |
142 140-143 |
1477 |
189 188-190 |
6/5 |
| 4.00 |
46:40 |
1:16 |
10:07 |
143 142-144 |
1446 |
188 186-190 |
12/3 |
| 4.13 |
47:56 |
1:16 |
10:11 |
141 139-142 |
1435 |
188 186-192 |
10/8 |
| 4.25 |
49:17 |
1:21 |
10:46 |
142 140-144 |
1530 |
188 186-192 |
12/18 |
| 4.38 |
50:36 |
1:19 +3
|
10:35 |
141 140-143 |
1493 |
189 188-196 |
10/18 |
| 4.40 |
50:50 |
14 |
10:24 |
141 141-141 |
1465 |
191 190-192 |
1/4 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
26 6.3% |
10:12
|
|
22 15.3% |
9:40
|
|
19 10.5% |
9:12
|
|
16 10.8% |
9:49
|
|
11 5.2% |
10:10
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.6 |
187 |
4.4 |
45:34 |
11:29 |
| Walk |
0.4 |
122 |
0 |
12 |
22:12 |
| Still |
0.4 |
- |
- |
13 |
- |
| Pause |
8.7 |
- |
- |
4:50 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:20 |
36.81% |
More |
| 800m |
4:52 |
9:47 |
41.56% |
More |
| 1km |
6:08 |
9:52 |
42.98% |
More |
| Mile |
10:08 |
10:08 |
44.11% |
More |
| 5k |
37:12 |
11:58 |
40.90% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:33 |
9:33 |
46.78 |
| 5km |
31:45 |
10:13 |
47.92 |
| 5M |
52:35 |
10:31 |
47.20 |
| 10km |
1:06:12 |
10:39 |
46.86 |
| 10M |
1:49:38 |
10:58 |
46.81 |
| Half |
2:25:57 |
11:08 |
46.19 |
| 20M |
3:48:34 |
11:26 |
46.74 |
| Mara |
5:04:18 |
11:37 |
46.81 |
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