-
Time
40:04
-
Miles
3.84
-
Min/mi
10:26
-
Pacing
77.4%
-
WAVA
44.35
-
Stride(cm)
110
-
Cals
429
-
Cadence
140
-
BPM
119
-
%MHR
69.4
-
B/mi
1238
-
Asc(m)
85
-
Hillscore
13
-
Surface
Road
Notes & Comments
Walk/Run
5 min warm-up
4 min run / 1 min walk x6
c5 min warm-down
Went well. No complaints, apart from faint ache in ankle towards the end.
1) 0.37mi - 5:00(13:31/mi) 87/99bpm [1176b/mi] 37cal 4.44/5.01mph
2) 0.45mi - 4:00(8:49/mi) 123/134bpm [1085b/mi] 46cal 6.8/7.01mph
3) 0.08mi - 1:00(13:07/mi) 122/133bpm [1600b/mi] 11cal 4.57/6.82mph
4) 0.44mi - 4:00(9:01/mi) 134/143bpm [1209b/mi] 53cal 6.65/6.93mph
5) 0.07mi - 1:00(13:24/mi) 123/137bpm [1648b/mi] 11cal 4.48/6.85mph
6) 0.45mi - 4:00(8:57/mi) 129/142bpm [1156b/mi] 49cal 6.7/7.01mph
7) 0.07mi - 1:00(14:04/mi) 127/140bpm [1787b/mi] 11cal 4.26/6.59mph
8) 0.45mi - 4:00(8:58/mi) 133/146bpm [1193b/mi] 50cal 6.69/6.85mph
9) 0.07mi - 1:00(13:53/mi) 124/136bpm [1722b/mi] 10cal 4.32/6.45mph
10) 0.45mi - 4:00(8:55/mi) 125/135bpm [1115b/mi] 44cal 6.73/6.87mph
11) 0.07mi - 1:00(13:57/mi) 126/138bpm [1757b/mi] 10cal 4.3/6.68mph
12) 0.44mi - 4:00(9:08/mi) 136/144bpm [1242b/mi] 51cal 6.57/6.64mph
13) 0.08mi - 1:00(13:15/mi) 129/140bpm [1709b/mi] 11cal 4.53/6.62mph
14) 0.35mi - 5:00(14:15/mi) 101/111bpm [1439b/mi] 35cal 4.21/4.68mph
15) 0.01mi - 4(10:28/mi) 102/103bpm [1067b/mi] 5.74/4.47mph
5:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 5:00 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:50 |
1:50 |
14:39 |
80 59-96 |
1173 |
117 112-122 |
4/2 |
0.25 |
3:56 |
2:06 +21
|
16:45 |
87 81-92 |
1457 |
118 114-124 |
3/1 |
0.38 |
5:22 |
1:26 |
11:28 |
95 91-99 |
1090 |
119 114-126 |
5/3 |
0.50 |
6:26 |
1:05 |
8:36 |
109 91-120 |
938 |
153 148-156 |
2/2 |
0.63 |
7:35 |
1:09 |
9:10 |
126 119-134 |
1155 |
157 154-160 |
2/2 |
0.75 |
8:40 |
1:05 |
8:39 |
129 124-134 |
1115 |
156 154-160 |
0/4 |
0.88 |
10:02 |
1:22 |
10:57 |
126 112-133 |
1380 |
138 118-160 |
3/2 |
1.00 |
11:17 |
1:15 |
9:59 |
119 109-132 |
1188 |
146 118-156 |
3/1 |
1.13 |
12:25 |
1:08 |
9:08 |
138 134-142 |
1260 |
155 150-160 |
5/1 |
1.25 |
13:30 |
1:05 |
8:41 |
141 138-143 |
1224 |
155 152-158 |
4/1 |
1.38 |
14:46 |
1:16 |
10:05 |
135 124-139 |
1361 |
143 122-154 |
2/2 |
1.50 |
16:03 |
1:17 |
10:15 |
111 100-124 |
1138 |
138 116-158 |
1/7 |
1.63 |
17:10 |
1:07 |
8:54 |
127 124-128 |
1131 |
154 152-156 |
1/5 |
1.75 |
18:17 |
1:08 |
9:01 |
135 129-140 |
1217 |
154 152-156 |
4/1 |
1.88 |
19:30 |
1:13 |
9:40 |
140 139-142 |
1354 |
152 128-156 |
3/0 |
2.00 |
20:55 |
1:26 |
11:25 |
117 108-137 |
1335 |
134 120-156 |
2/2 |
2.13 |
22:00 |
1:05 |
8:36 |
128 123-134 |
1101 |
157 154-162 |
2/5 |
2.25 |
23:09 |
1:09 |
9:10 |
140 135-145 |
1284 |
155 152-162 |
7/0 |
2.38 |
24:17 |
1:08 |
9:06 |
142 136-146 |
1292 |
154 150-162 |
4/3 |
2.50 |
25:44 |
1:27 |
11:34 |
115 100-136 |
1331 |
132 114-158 |
1/9 |
2.63 |
26:51 |
1:08 |
9:02 |
123 117-127 |
1111 |
152 148-156 |
0/6 |
2.75 |
27:58 |
1:07 |
8:55 |
129 128-130 |
1150 |
153 150-154 |
1/5 |
2.88 |
29:06 |
1:08 |
9:01 |
132 130-135 |
1190 |
154 152-156 |
3/3 |
3.00 |
30:33 |
1:28 |
11:41 |
124 110-138 |
1449 |
136 122-156 |
1/3 |
3.13 |
31:43 |
1:09 |
9:15 |
130 116-139 |
1202 |
155 152-158 |
4/0 |
3.25 |
32:51 |
1:08 |
9:08 |
141 138-144 |
1288 |
156 152-160 |
5/1 |
3.38 |
34:00 |
1:09 |
9:10 |
140 139-142 |
1284 |
155 152-158 |
4/0 |
3.50 |
35:32 |
1:32 |
12:14 |
125 105-140 |
1529 |
127 114-156 |
1/2 |
3.63 |
37:25 |
1:53 |
15:02 |
100 92-108 |
1503 |
115 110-122 |
1/3 |
3.75 |
39:10 |
1:45 |
13:59 |
97 93-102 |
1357 |
116 110-122 |
2/3 |
3.84 |
40:25 |
1:15 |
13:24 |
104 102-108 |
1394 |
122 120-126 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
60.5 |
154 |
2.7 |
24:19 |
9:05 |
Walk |
38.6 |
119 |
1.1 |
15:43 |
13:56 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.9 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:42 |
37.41% |
More |
800m |
4:24 |
8:51 |
42.88% |
More |
1km |
5:48 |
9:20 |
42.49% |
More |
Mile |
9:12 |
9:12 |
45.55% |
More |
5k |
29:42 |
9:34 |
48.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:11 |
9:11 |
45.67 |
5km |
31:46 |
10:13 |
44.92 |
5M |
53:29 |
10:42 |
43.40 |
10km |
1:07:51 |
10:55 |
42.71 |
10M |
1:54:13 |
11:25 |
41.91 |
Half |
2:33:30 |
11:43 |
40.93 |
20M |
4:03:54 |
12:12 |
40.82 |
Mara |
5:27:46 |
12:31 |
40.51 |
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