Hi ,
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Ian Williams aka Fetch
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Mon 1st May 2023 at 10:01am by mkmatty
Run > General
-
Time
4:32:37
-
Miles
26.44
-
Min/mi
10:19
-
Pacing
74.5%
-
WAVA
45.68
-
Stride(cm)
91
-
Cals
3857
-
Cadence
172
-
BPM
163
-
%MHR
82.7
-
B/mi
1680
-
Asc(m)
191
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 9:10(9:10/mi) 151/163bpm [1385b/mi] 140cal
2) 1mi - 9:09(9:09/mi) 151/163bpm [1381b/mi] 137cal
3) 1mi - 9:05(9:05/mi) 165/171bpm [1500b/mi] 147cal
4) 1mi - 9:09(9:09/mi) 165/171bpm [1509b/mi] 146cal
5) 1mi - 9:11(9:11/mi) 164/169bpm [1507b/mi] 147cal
6) 1mi - 9:08(9:08/mi) 167/173bpm [1526b/mi] 148cal
7) 1mi - 9:04(9:04/mi) 169/176bpm [1533b/mi] 149cal
8) 1mi - 9:07(9:07/mi) 170/176bpm [1550b/mi] 150cal
9) 1mi - 9:11(9:11/mi) 170/173bpm [1561b/mi] 149cal
10) 1mi - 9:06(9:06/mi) 169/175bpm [1537b/mi] 146cal
11) 1mi - 9:07(9:07/mi) 171/178bpm [1560b/mi] 148cal
12) 1mi - 9:08(9:08/mi) 171/177bpm [1561b/mi] 145cal
13) 1mi - 9:09(9:09/mi) 169/175bpm [1545b/mi] 144cal
14) 1mi - 9:23(9:23/mi) 171/181bpm [1606b/mi] 149cal
15) 1mi - 9:04(9:04/mi) 173/176bpm [1570b/mi] 147cal
16) 1mi - 10:10(10:10/mi) 167/177bpm [1698b/mi] 145cal
17) 1mi - 11:26(11:26/mi) 163/178bpm [1864b/mi] 150cal
18) 1mi - 12:24(12:24/mi) 161/170bpm [1998b/mi] 147cal
19) 1mi - 11:46(11:46/mi) 162/171bpm [1906b/mi] 146cal
20) 1mi - 11:24(11:24/mi) 163/172bpm [1857b/mi] 150cal
21) 1mi - 13:51(13:51/mi) 154/172bpm [2132b/mi] 142cal
22) 1mi - 14:04(14:04/mi) 145/167bpm [2039b/mi] 139cal
23) 1mi - 11:16(11:16/mi) 160/169bpm [1803b/mi] 143cal
24) 1mi - 10:39(10:39/mi) 162/174bpm [1726b/mi] 143cal
25) 1mi - 12:03(12:03/mi) 156/171bpm [1880b/mi] 137cal
26) 1mi - 11:53(11:53/mi) 162/174bpm [1926b/mi] 155cal
27) 0.45mi - 4:28(10:02/mi) 173/182bpm [1737b/mi] 68cal
9:10 9:09 9:05 9:09 9:11 9:08 9:04 9:07 9:11 9:06 9:07 9:08 9:09 9:23 9:04 10:10 11:26 12:24 11:46 11:24 13:51 14:04 11:16 10:39 12:03 11:53 4:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:11 |
9:11 |
9:11 |
148 94-163 |
1360 |
180 172-188 |
7/18 |
2.00 |
18:21 |
9:10 |
9:10 |
151 147-163 |
1384 |
179 174-188 |
3/38 |
3.00 |
27:26 |
9:05 |
9:05 |
165 159-171 |
1499 |
179 88-186 |
13/14 |
4.00 |
36:35 |
9:08 |
9:08 |
165 160-171 |
1508 |
180 176-186 |
12/15 |
5.00 |
45:48 |
9:13 |
9:13 |
164 157-169 |
1511 |
180 176-186 |
17/11 |
6.00 |
54:54 |
9:07 |
9:07 |
167 162-173 |
1522 |
180 176-186 |
11/18 |
7.00 |
1:03:59 |
9:04 |
9:04 |
169 165-176 |
1533 |
181 176-188 |
11/12 |
8.00 |
1:13:06 |
9:07 |
9:07 |
171 164-176 |
1559 |
180 176-188 |
13/12 |
9.00 |
1:22:17 |
9:12 |
9:12 |
169 164-173 |
1553 |
178 174-184 |
12/8 |
10.00 |
1:31:23 |
9:05 |
9:05 |
169 165-174 |
1536 |
180 172-188 |
14/12 |
11.00 |
1:40:30 |
9:07 |
9:07 |
171 167-177 |
1560 |
179 170-186 |
16/15 |
12.00 |
1:49:38 |
9:08 |
9:08 |
171 166-177 |
1563 |
179 174-186 |
14/15 |
13.00 |
1:58:46 |
9:08 |
9:08 |
169 165-175 |
1545 |
180 174-188 |
15/11 |
14.00 |
2:08:09 |
9:23 |
9:23 |
171 167-181 |
1604 |
179 174-186 |
12/19 |
15.00 |
2:17:14 |
9:05 |
9:05 |
173 169-175 |
1570 |
179 172-184 |
19/18 |
16.00 |
2:27:24 |
10:10 |
10:10 |
167 148-177 |
1697 |
174 120-186 |
13/14 |
17.00 |
2:38:50 |
11:27 |
11:27 |
163 140-177 |
1865 |
160 98-180 |
13/14 |
18.00 |
2:51:14 |
12:24 |
12:24 |
161 132-170 |
1995 |
166 112-180 |
11/13 |
19.00 |
3:03:00 |
11:46 |
11:46 |
161 142-171 |
1894 |
161 110-186 |
13/13 |
20.00 |
3:14:25 |
11:26 |
11:26 |
163 143-172 |
1863 |
163 112-182 |
13/11 |
21.00 |
3:28:15 |
13:49 |
13:49 |
155 134-171 |
2143 |
155 92-184 |
16/15 |
22.00 |
3:42:20 |
14:05 |
14:05 |
143 124-167 |
2013 |
158 106-248 |
18/16 |
23.00 |
3:53:33 |
11:14 |
11:14 |
159 136-169 |
1785 |
174 88-248 |
14/13 |
24.00 |
4:04:14 |
10:41 |
10:41 |
162 148-173 |
1730 |
171 118-238 |
14/19 |
25.00 |
4:16:17 |
12:03 |
12:03 |
156 135-171 |
1879 |
159 88-184 |
14/16 |
26.00 |
4:28:12 |
11:56 |
11:56 |
162 143-173 |
1932 |
161 88-240 |
24/12 |
26.44 |
4:32:38 |
4:26 |
10:00 |
173 157-182 |
1729 |
171 120-184 |
17/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.0 |
179 |
24.5 |
3:57:15 |
9:41 |
Walk |
12.3 |
121 |
1.9 |
33:28 |
17:12 |
Still |
0.7 |
- |
- |
1:55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:30 |
36.47% |
More |
800m |
4:22 |
8:47 |
40.60% |
More |
1km |
5:29 |
8:50 |
42.53% |
More |
Mile |
9:01 |
9:01 |
44.56% |
More |
5k |
28:14 |
9:05 |
47.92% |
More |
5 miles |
45:31 |
9:06 |
48.28% |
More |
10k |
56:35 |
9:06 |
48.41% |
More |
10 miles |
1:31:14 |
9:07 |
49.19% |
More |
Half |
1:59:40 |
9:08 |
49.83% |
More |
20 miles |
3:14:26 |
9:43 |
47.46% |
More |
Mara |
4:30:07 |
10:19 |
45.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:28 |
8:28 |
47.46 |
5km |
28:10 |
9:04 |
48.02 |
5M |
46:39 |
9:20 |
47.11 |
10km |
58:44 |
9:27 |
46.65 |
10M |
1:37:16 |
9:44 |
46.14 |
Half |
2:09:30 |
9:53 |
45.67 |
20M |
3:22:47 |
10:08 |
45.51 |
Mara |
4:30:00 |
10:18 |
45.62 |
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