Thu 9th May 2024 at 7:41am by asflintoft
Run > General
-
Time
30:02
-
Miles
2.01
-
Min/mi
14:57
-
Pacing
80.8%
-
WAVA
31.44
-
Stride(cm)
79
-
Cals
287
-
Cadence
137
-
BPM
135
-
%MHR
78.8
-
B/mi
2014
-
Asc(m)
23
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 0.49km - 5:00(10:12/km) 110/130bpm [1122b/km] 45cal
2) 0.15km - 1:00(6:45/km) 127/139bpm [856b/km] 13cal
3) 0.14km - 1:30(10:54/km) 129/142bpm [1406b/km] 13cal
4) 0.16km - 1:00(6:12/km) 135/147bpm [838b/km] 13cal
5) 0.14km - 1:30(10:53/km) 139/150bpm [1512b/km] 13cal
6) 0.15km - 1:00(6:35/km) 142/153bpm [936b/km] 13cal
7) 0.14km - 1:30(10:36/km) 143/152bpm [1516b/km] 13cal
8) 0.15km - 1:00(6:41/km) 144/155bpm [961b/km] 13cal
9) 0.14km - 1:30(10:45/km) 145/159bpm [1558b/km] 14cal
10) 0.16km - 1:00(6:24/km) 148/157bpm [947b/km] 13cal
11) 0.14km - 1:30(11:06/km) 148/158bpm [1642b/km] 13cal
12) 0.15km - 1:00(6:45/km) 149/161bpm [1005b/km] 12cal
13) 0.13km - 1:30(11:19/km) 148/163bpm [1674b/km] 13cal
14) 0.15km - 1:00(6:39/km) 147/158bpm [978b/km] 13cal
15) 0.13km - 1:30(11:56/km) 147/160bpm [1755b/km] 14cal
16) 0.15km - 1:00(6:28/km) 148/160bpm [958b/km] 12cal
17) 0.12km - 1:30(12:12/km) 147/161bpm [1794b/km] 13cal
18) 0.45km - 5:00(11:14/km) 126/135bpm [1414b/km] 34cal
19) 0km - 2(9:29/km) 124/124bpm [1177b/km]
5:00 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 5:00 2
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.06 |
1:04 |
1:04 |
17:10 |
89 83-96 |
1528 |
122 94-134 |
1/0 |
| 0.13 |
1:59 |
55 |
14:34 |
106 97-114 |
1544 |
135 132-136 |
1/0 |
| 0.19 |
2:59 |
1:00 |
16:03 |
116 111-119 |
1862 |
132 128-136 |
3/0 |
| 0.25 |
4:02 |
1:02 |
16:38 |
124 117-129 |
2063 |
125 120-132 |
3/0 |
| 0.31 |
5:05 |
1:04 |
17:00 |
118 114-123 |
2005 |
126 120-166 |
2/0 |
| 0.38 |
5:45 |
40 |
10:39 |
128 116-137 |
1363 |
168 166-170 |
1/1 |
| 0.44 |
6:41 |
56 |
14:53 |
137 128-142 |
2039 |
144 122-172 |
2/0 |
| 0.50 |
7:40 |
59 |
15:40 |
121 115-126 |
1895 |
134 122-170 |
1/3 |
| 0.56 |
8:18 |
38 |
10:14 |
137 127-145 |
1403 |
170 168-172 |
2/0 |
| 0.63 |
9:14 |
56 |
14:50 |
146 141-150 |
2166 |
132 82-170 |
2/2 |
| 0.69 |
10:10 |
56 |
14:57 |
133 129-138 |
1989 |
136 124-172 |
1/1 |
| 0.75 |
10:50 |
40 |
10:40 |
146 137-151 |
1558 |
171 170-172 |
3/2 |
| 0.81 |
11:50 |
1:00 |
15:59 |
149 141-153 |
2382 |
134 80-174 |
2/2 |
| 0.88 |
12:42 |
53 |
14:00 |
135 133-140 |
1890 |
135 122-172 |
2/1 |
| 0.94 |
13:25 |
43 |
11:20 |
148 140-151 |
1679 |
169 168-172 |
3/2 |
| 1.00 |
14:29 |
1:04 |
17:02 |
150 140-159 |
2555 |
131 120-168 |
1/2 |
| 1.06 |
15:19 |
50 |
13:20 |
139 134-147 |
1852 |
138 122-172 |
2/1 |
| 1.13 |
15:57 |
38 |
10:12 |
154 150-157 |
1571 |
171 168-174 |
3/2 |
| 1.19 |
17:04 |
1:07 |
17:50 |
152 143-158 |
2711 |
131 122-168 |
1/3 |
| 1.25 |
17:53 |
49 |
13:08 |
140 137-147 |
1838 |
149 122-172 |
1/0 |
| 1.31 |
18:38 |
45 |
12:00 |
158 150-163 |
1895 |
164 124-170 |
2/3 |
| 1.38 |
19:48 |
1:10 |
18:44 |
148 138-159 |
2774 |
122 120-124 |
0/1 |
| 1.44 |
20:30 |
42 |
11:12 |
139 135-149 |
1558 |
151 120-172 |
3/1 |
| 1.50 |
21:22 |
52 |
13:49 |
156 151-160 |
2155 |
151 120-170 |
1/2 |
| 1.56 |
22:33 |
1:11 |
18:54 |
143 138-149 |
2702 |
120 110-164 |
2/3 |
| 1.63 |
23:11 |
38 |
10:00 |
144 137-154 |
1440 |
170 168-172 |
1/2 |
| 1.69 |
24:10 |
59 |
15:45 |
154 147-160 |
2426 |
128 84-170 |
1/1 |
| 1.75 |
25:21 |
1:11 |
18:56 |
137 133-146 |
2593 |
118 112-124 |
1/1 |
| 1.81 |
26:28 |
1:08 |
18:01 |
131 128-133 |
2361 |
121 120-126 |
1/2 |
| 1.88 |
27:37 |
1:09 |
18:26 |
127 125-129 |
2341 |
124 116-130 |
0/5 |
| 1.94 |
28:44 |
1:07 |
17:54 |
123 120-126 |
2202 |
121 116-124 |
0/2 |
| 2.00 |
29:54 |
1:10 |
18:39 |
123 120-125 |
2295 |
122 120-124 |
0/1 |
| 2.01 |
30:01 |
7 |
14:11 |
124 124-124 |
1758 |
121 120-122 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
26.2 |
169 |
0.8 |
7:52 |
10:28 |
| Walk |
73.8 |
123 |
1.3 |
22:09 |
17:38 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
3:07 |
12:31 |
27.07% |
More |
| 800m |
6:39 |
13:22 |
29.92% |
More |
| 1km |
8:12 |
13:12 |
31.56% |
More |
| Mile |
13:30 |
13:30 |
32.55% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
14:20 |
14:20 |
30.67 |
| 5km |
47:39 |
15:20 |
31.41 |
| 5M |
1:18:55 |
15:47 |
30.91 |
| 10km |
1:39:21 |
15:59 |
30.68 |
| 10M |
2:44:31 |
16:27 |
30.64 |
| Half |
3:39:02 |
16:43 |
30.23 |
| 20M |
5:43:01 |
17:09 |
30.59 |
| Mara |
7:36:41 |
17:26 |
30.63 |
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