Sat 23rd Mar 2024 at 8:50am by geordiemum
Run > General
-
Time
59:30
-
Miles
4.02
-
Min/mi
14:48
-
Pacing
15%
-
WAVA
53.15
-
Stride(cm)
66
-
Cals
595
-
Cadence
164
-
BPM
140
-
%MHR
81.6
-
B/mi
2066
-
Asc(m)
525
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1mi - 17:15(17:15/mi) 117/158bpm [2018b/mi] 101cal 3.48/5.87mph
2) 1mi - 14:45(14:45/mi) 142/154bpm [2095b/mi] 110cal 4.07/5.28mph
3) 1mi - 14:53(14:53/mi) 147/163bpm [2188b/mi] 117cal 4.03/5.41mph
4) 1mi - 15:31(15:31/mi) 147/165bpm [2280b/mi] 129cal 3.87/5.16mph
5) 1mi - 18:04(18:04/mi) 139/166bpm [2512b/mi] 131cal 3.32/5.32mph
6) 0.07mi - 1:02(14:49/mi) 139/146bpm [2059b/mi] 7cal 4.05/4.36mph
17:15 14:45 14:53 15:31 18:04 1:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
3:00 |
3:00 |
24:00 |
90 77-102 |
2160 |
135 128-138 |
2/13 |
| 0.25 |
5:23 |
2:23 |
19:02 |
105 79-122 |
1999 |
149 132-186 |
1/6 |
| 0.38 |
7:48 |
2:26 |
19:26 |
122 104-136 |
2370 |
161 132-184 |
1/7 |
| 0.50 |
9:44 |
1:56 |
15:24 |
124 112-137 |
1910 |
161 134-190 |
0/9 |
| 0.63 |
17:49 |
8:05 +5:55
|
1:04:36 |
112 92-130 |
7235 |
132 124-138 |
6/6 |
| 0.75 |
19:37 |
1:48 |
14:26 |
112 90-133 |
1617 |
165 94-192 |
3/1 |
| 0.88 |
21:23 |
1:46 |
14:11 |
143 131-148 |
2027 |
165 92-190 |
2/3 |
| 1.00 |
23:09 |
1:46 |
14:09 |
150 143-156 |
2122 |
162 92-190 |
0/10 |
| 1.13 |
28:16 |
5:07 +3:07
|
40:56 |
127 88-153 |
5198 |
165 96-196 |
4/1 |
| 1.25 |
29:53 |
1:37 |
12:53 |
147 138-153 |
1894 |
173 138-194 |
2/3 |
| 1.38 |
31:31 |
1:38 |
13:04 |
148 141-153 |
1934 |
172 94-190 |
3/7 |
| 1.50 |
33:31 |
2:01 |
16:04 |
141 128-151 |
2266 |
161 130-188 |
6/3 |
| 1.63 |
35:20 |
1:49 |
14:29 |
146 138-154 |
2115 |
166 90-190 |
7/3 |
| 1.75 |
37:08 |
1:48 |
14:26 |
149 143-154 |
2151 |
165 134-188 |
3/8 |
| 1.88 |
39:03 |
1:55 |
15:16 |
138 124-150 |
2108 |
163 124-188 |
6/11 |
| 2.00 |
41:02 |
1:59 |
15:53 |
137 122-148 |
2176 |
162 132-190 |
9/10 |
| 2.13 |
42:39 |
1:37 |
12:57 |
149 140-154 |
1929 |
172 136-192 |
15/8 |
| 2.25 |
44:30 |
1:51 |
14:49 |
146 138-154 |
2163 |
170 138-190 |
17/19 |
| 2.38 |
50:17 |
5:46 +3:41
|
46:11 |
131 107-147 |
6049 |
162 82-192 |
22/22 |
| 2.50 |
52:04 |
1:47 |
14:17 |
146 143-149 |
2086 |
171 90-190 |
18/24 |
| 2.63 |
53:59 |
1:56 |
15:26 |
145 135-157 |
2238 |
168 94-190 |
19/14 |
| 2.75 |
55:48 |
1:49 |
14:32 |
155 148-163 |
2252 |
154 90-192 |
14/23 |
| 2.88 |
57:32 |
1:43 |
13:45 |
159 152-163 |
2186 |
176 94-194 |
95/81 |
| 3.00 |
1:00:29 |
2:57 +52
|
23:38 |
146 111-159 |
3450 |
154 94-194 |
39/37 |
| 3.13 |
1:02:27 |
1:58 |
15:42 |
133 111-144 |
2088 |
156 96-194 |
23/20 |
| 3.25 |
1:04:22 |
1:55 |
15:23 |
138 128-146 |
2123 |
161 92-192 |
32/24 |
| 3.38 |
1:06:25 |
2:03 |
16:22 |
144 136-152 |
2356 |
156 88-196 |
31/36 |
| 3.50 |
1:08:15 |
1:50 |
14:40 |
150 143-155 |
2200 |
169 138-194 |
4/127 |
| 3.63 |
1:09:56 |
1:41 |
13:29 |
159 151-164 |
2145 |
176 88-192 |
147/8 |
| 3.75 |
1:12:31 |
2:35 +16
|
20:39 |
153 140-165 |
3159 |
171 90-194 |
58/80 |
| 3.88 |
1:14:21 |
1:51 |
14:47 |
150 139-159 |
2217 |
179 96-196 |
46/51 |
| 4.00 |
1:16:16 |
1:54 |
15:14 |
149 143-155 |
2271 |
176 94-192 |
15/54 |
| 4.13 |
1:18:12 |
1:56 |
15:29 |
156 140-165 |
2416 |
168 92-192 |
72/31 |
| 4.25 |
1:20:05 |
1:53 |
15:07 |
159 150-166 |
2402 |
179 96-194 |
10/22 |
| 4.38 |
1:21:53 |
1:48 |
14:21 |
145 136-149 |
2080 |
174 92-192 |
17/15 |
| 4.50 |
1:29:38 |
7:45 +5:22
|
1:02:04 |
123 103-146 |
7633 |
152 94-192 |
25/23 |
| 4.63 |
1:35:23 |
5:45 +2:12
|
46:00 |
128 106-138 |
5889 |
157 94-190 |
10/6 |
| 4.75 |
1:37:47 |
2:24 |
19:09 |
135 126-142 |
2585 |
154 106-192 |
20/15 |
| 4.88 |
1:40:01 |
2:14 |
17:49 |
143 137-148 |
2548 |
153 132-192 |
11/1 |
| 5.00 |
1:41:54 |
1:54 |
15:09 |
138 136-141 |
2091 |
147 86-190 |
6/5 |
| 5.07 |
1:42:59 |
1:05 +2
|
15:26 |
139 133-146 |
2146 |
159 86-186 |
2/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
46.7 |
187 |
3.4 |
37:51 |
16:46 |
| Walk |
36.3 |
128 |
1.7 |
44:21 |
26:36 |
| Still |
1.3 |
- |
- |
1:33 |
- |
| Pause |
15.7 |
- |
- |
19:13 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
3:12 |
12:52 |
45.90% |
More |
| 800m |
6:54 |
13:53 |
54.00% |
More |
| 1km |
8:40 |
13:56 |
53.38% |
More |
| Mile |
14:20 |
14:20 |
48.06% |
More |
| 5k |
51:22 |
16:32 |
46.86% |
More |
| 5 miles |
1:41:21 |
20:16 |
39.44% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
13:37 |
13:37 |
50.60 |
| 5km |
45:17 |
14:35 |
53.16 |
| 5M |
1:14:59 |
15:00 |
53.31 |
| 10km |
1:34:24 |
15:12 |
53.55 |
| 10M |
2:36:20 |
15:38 |
53.89 |
| Half |
3:28:08 |
15:53 |
53.21 |
| 20M |
5:25:56 |
16:18 |
54.80 |
| Mara |
7:13:57 |
16:34 |
55.48 |
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