Mon 25th Mar 2024 at 4:55pm by Spanker_68

Run > General

Follow User
0 👍

Time
45:00
Miles
4.08
Min/mi
11:02
Pacing
68%
WAVA
44.81
Stride(cm)
98
Cals
479
Cadence
149
BPM
140
%MHR
76.2
B/mi
1546
Asc(m)
13
Surface
Road

Notes & Comments

1) 0.34km - 5:00(14:45/km) 110/134bpm [1622b/km] 33cal 4.07/10.11kmph
2) 3.28km - 20:00(6:06/km) 137/155bpm [835b/km] 218cal 9.85/11.29kmph
3) 2.51km - 15:00(5:59/km) 162/178bpm [968b/km] 198cal 10.04/10.68kmph
4) 0.44km - 5:00(11:18/km) 119/164bpm [1345b/km] 30cal 5.31/10.18kmph

5:00 20:00 15:00 5:00

Pace

13%

79%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	3:08	3:08	25:04	108 90-134	2707	118 94-152	2/2
0.25	5:25	2:17	18:15	114 98-129	2081	116 56-152	1/1
0.38	6:40	1:15	10:00	130 126-134	1301	151 148-154	4/7
0.50	7:55	1:15	9:58	126 120-134	1255	151 150-152	13/14
0.63	9:09	1:15	9:57	119 117-121	1185	153 150-154	4/4
0.75	10:22	1:13	9:43	122 119-126	1185	154 150-156	5/4
0.88	11:34	1:12	9:37	124 120-129	1192	154 152-156	2/4
1.00	12:49	1:15	9:59	129 125-132	1287	154 152-156	2/2
1.13	14:01	1:12	9:36	132 130-135	1267	155 154-156	3/4
1.25	15:15	1:13	9:48	138 134-141	1352	156 152-158	3/2
1.38	16:27	1:13	9:43	142 135-145	1381	156 154-158	2/3
1.50	17:40	1:13	9:44	144 141-147	1402	156 154-158	5/3
1.63	18:54	1:14	9:50	146 144-147	1435	156 156-158	2/3
1.75	20:07	1:13	9:43	147 144-151	1428	156 152-158	3/3
1.88	21:21	1:14	9:49	149 146-151	1462	157 156-158	6/6
2.00	22:33	1:13	9:41	149 146-151	1444	158 156-160	4/4
2.13	23:47	1:13	9:48	148 146-151	1450	158 156-160	4/4
2.25	25:00	1:14	9:49	150 146-155	1473	158 154-160	6/3
2.38	26:12	1:12	9:34	153 151-155	1464	159 156-164	5/4
2.50	27:25	1:12	9:40	150 147-153	1449	159 158-162	6/5
2.63	28:37	1:12	9:36	153 148-156	1468	158 156-160	2/2
2.75	29:48	1:11	9:29	154 152-156	1460	158 156-160	0/0
2.88	30:58	1:11	9:26	155 152-166	1463	159 158-160	0/0
3.00	32:11	1:12	9:38	170 163-177	1637	158 156-160	0/0
3.13	33:23	1:12	9:35	172 166-176	1649	158 156-160	0/0
3.25	34:36	1:13	9:47	173 168-175	1692	158 158-160	0/0
3.38	35:49	1:13	9:41	175 173-178	1696	158 156-160	0/1
3.50	37:00	1:11	9:31	170 169-173	1618	159 158-160	0/1
3.63	38:13	1:12	9:40	156 151-169	1507	159 158-160	0/0
3.75	39:25	1:13	9:42	160 156-162	1553	158 156-162	2/2
3.88	41:04	1:39	13:10	152 125-164	2002	131 108-160	2/4
4.00	43:19	2:15	18:00	115 110-125	2070	111 110-114	3/3
4.08	45:02	1:43	20:13	108 104-111	2184	108 92-114	2/3

Heart

140/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 13m, Range 10m, Flat prediction 45:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (164 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.9	156	3.8	36:54	9:49
Walk	14.1	107	0.3	6:20	19:18
Still	4.0	-	-	1:49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:26	36.41%	More
800m	4:44	9:30	42.77%	More
1km	5:55	9:31	44.51%	More
Mile	9:33	9:33	46.78%	More
5k	30:04	9:41	50.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:19	9:19	47.95
5km	33:10	10:41	45.87
5M	56:31	11:18	43.92
10km	1:12:05	11:36	43.03
10M	2:02:49	12:17	41.79
Half	2:46:12	12:41	40.56
20M	4:26:57	13:21	40.02
Mara	6:01:13	13:47	39.44

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry