Sat 23rd Mar 2024 at 6:18pm by Rodders
Run > Warm Down
-
Time
26:31
-
Miles
2.81
-
Min/mi
9:26
-
Pacing
75%
-
WAVA
51.63
-
Stride(cm)
94
-
Cals
384
-
Cadence
182
-
BPM
137
-
%MHR
72
-
B/mi
1291
-
Asc(m)
29
-
Surface
Road
Notes & Comments
Cool down
1) 1mi - 10:28(10:28/mi) 133/173bpm [1392b/mi] 148cal 90/101rpm 5.73/0mph
2) 1mi - 8:49(8:49/mi) 139/147bpm [1225b/mi] 130cal 91/95rpm 6.81/0mph
3) 0.81mi - 7:15(8:57/mi) 140/145bpm [1252b/mi] 106cal 91/94rpm 6.71/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:40 |
1:40 |
13:18 |
135 107-173 |
1794 |
186 176-202 |
2/2 |
0.25 |
3:39 |
2:00 |
15:57 |
117 99-132 |
1866 |
172 108-188 |
0/1 |
0.38 |
4:45 |
1:06 |
8:49 |
133 128-137 |
1173 |
183 180-186 |
2/0 |
0.50 |
5:53 |
1:07 |
8:57 |
139 136-140 |
1243 |
185 184-188 |
0/4 |
0.63 |
6:58 |
1:05 |
8:42 |
141 138-143 |
1226 |
184 180-188 |
2/0 |
0.75 |
8:07 |
1:09 |
9:11 |
139 138-141 |
1276 |
182 178-186 |
1/1 |
0.88 |
9:18 |
1:12 |
9:34 |
139 135-141 |
1330 |
178 168-184 |
1/0 |
1.00 |
10:28 |
1:10 |
9:17 |
138 136-140 |
1281 |
181 178-186 |
2/1 |
1.13 |
11:33 |
1:05 |
8:36 |
135 133-138 |
1162 |
182 178-186 |
0/2 |
1.25 |
12:37 |
1:05 |
8:38 |
133 130-138 |
1147 |
182 178-184 |
1/1 |
1.38 |
13:47 |
1:10 |
9:18 |
140 137-141 |
1302 |
182 176-186 |
0/2 |
1.50 |
14:51 |
1:04 |
8:30 |
138 136-139 |
1172 |
183 182-188 |
3/0 |
1.63 |
15:58 |
1:07 |
8:56 |
140 138-143 |
1250 |
183 178-190 |
0/2 |
1.75 |
17:07 |
1:10 |
9:18 |
145 143-147 |
1348 |
182 178-184 |
1/1 |
1.88 |
18:12 |
1:05 |
8:37 |
142 140-144 |
1224 |
183 180-186 |
2/1 |
2.00 |
19:17 |
1:05 |
8:38 |
140 139-142 |
1208 |
183 178-186 |
2/1 |
2.13 |
20:23 |
1:06 |
8:48 |
142 141-145 |
1249 |
184 180-188 |
0/2 |
2.25 |
21:27 |
1:05 |
8:37 |
140 139-141 |
1207 |
182 178-184 |
2/1 |
2.38 |
22:35 |
1:08 |
9:02 |
140 139-141 |
1266 |
181 174-184 |
1/2 |
2.50 |
23:44 |
1:09 |
9:10 |
139 135-140 |
1275 |
181 176-186 |
1/1 |
2.63 |
24:49 |
1:05 |
8:42 |
139 137-141 |
1210 |
182 180-186 |
2/0 |
2.75 |
25:58 |
1:09 |
9:13 |
143 140-144 |
1317 |
182 178-184 |
1/2 |
2.81 |
26:31 |
33 |
9:02 |
140 140-141 |
1265 |
182 180-184 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
182 |
2.8 |
25:55 |
9:14 |
Walk |
1.1 |
113 |
0 |
18 |
2:38:20 |
Still |
1.1 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
41.96% |
More |
800m |
4:14 |
8:31 |
47.79% |
More |
1km |
5:22 |
8:38 |
49.06% |
More |
Mile |
8:45 |
8:45 |
51.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
50.39 |
5km |
29:30 |
9:30 |
51.57 |
5M |
48:51 |
9:46 |
50.81 |
10km |
1:01:30 |
9:54 |
50.44 |
10M |
1:41:50 |
10:11 |
50.40 |
Half |
2:15:35 |
10:21 |
49.73 |
20M |
3:32:19 |
10:37 |
50.32 |
Mara |
4:42:41 |
10:47 |
50.39 |
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