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Fri 22nd Sep 2023 at 6:36pm by Serendippily
Run > Steady-State
-
Time
31:27
-
Miles
3.00
-
Min/mi
10:29
-
Pacing
91.3%
-
WAVA
51.75
-
Stride(cm)
91
-
Cals
346
-
Cadence
169
-
BPM
139
-
%MHR
82
-
B/mi
1461
-
Asc(m)
161
-
Hillscore
9
-
Surface
Road
Notes & Comments
2 comments
Legs still very tight but actually this was a nice little run, i knew i wasnt going far and i was a bit more relaxed
Split Summary
===
1) 3.01mi - 31:36(10:30/mi) 142/155bpm [1492b/mi] 346cal 5.71/6.91mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:19 |
1:19 |
10:34 |
102 52-140 |
1078 |
167 118-174 |
71/2 |
0.25 |
2:30 |
1:10 |
9:23 |
141 138-144 |
1322 |
172 172-174 |
4/0 |
0.38 |
3:39 |
1:09 |
9:13 |
142 139-144 |
1309 |
175 174-178 |
17/2 |
0.50 |
4:45 |
1:06 |
8:49 |
146 143-151 |
1287 |
178 174-180 |
1/10 |
0.63 |
5:59 |
1:14 |
9:53 |
147 143-150 |
1453 |
175 172-180 |
4/9 |
0.75 |
7:20 |
1:21 |
10:50 |
148 144-152 |
1603 |
171 168-174 |
10/6 |
0.88 |
8:38 |
1:18 |
10:21 |
143 140-146 |
1480 |
171 170-172 |
1/13 |
1.00 |
9:55 |
1:17 |
10:14 |
142 136-146 |
1453 |
172 170-174 |
8/5 |
1.13 |
11:18 |
1:24 |
11:10 |
140 137-144 |
1562 |
169 166-170 |
4/7 |
1.25 |
12:41 |
1:23 |
11:04 |
145 141-150 |
1604 |
169 168-170 |
2/8 |
1.38 |
14:01 |
1:19 |
10:35 |
140 136-145 |
1481 |
171 170-172 |
4/12 |
1.50 |
15:16 |
1:15 |
10:03 |
141 140-143 |
1417 |
171 170-172 |
9/15 |
1.63 |
16:30 |
1:14 |
9:54 |
137 135-140 |
1356 |
169 166-172 |
12/7 |
1.75 |
17:51 |
1:21 |
10:47 |
136 132-140 |
1467 |
169 168-172 |
10/5 |
1.88 |
19:13 |
1:22 |
10:54 |
138 134-144 |
1504 |
169 168-170 |
11/10 |
2.00 |
20:29 |
1:16 |
10:09 |
147 144-150 |
1492 |
169 168-170 |
4/5 |
2.13 |
21:45 |
1:16 |
10:10 |
147 144-149 |
1495 |
170 168-172 |
10/10 |
2.25 |
23:05 |
1:20 |
10:40 |
149 147-151 |
1590 |
168 166-170 |
11/11 |
2.38 |
24:31 |
1:26 |
11:25 |
147 143-151 |
1678 |
166 158-170 |
5/14 |
2.50 |
25:52 |
1:21 |
10:48 |
142 134-149 |
1534 |
166 160-170 |
6/9 |
2.63 |
27:14 |
1:22 |
10:54 |
143 134-147 |
1558 |
166 164-168 |
12/9 |
2.75 |
28:37 |
1:23 |
11:07 |
148 145-151 |
1644 |
167 164-170 |
17/7 |
2.88 |
30:07 |
1:30 |
11:58 |
152 149-155 |
1818 |
166 162-168 |
8/13 |
3.00 |
31:27 |
1:20 |
11:07 |
144 141-149 |
1600 |
166 164-168 |
10/12 |
Elevation
Biggest Climbs (m) |
Min/mi |
29 11.7% |
9:20
|
17 9.1% |
10:05
|
17 12.7% |
10:42
|
16 11.0% |
11:07
|
12 6.9% |
9:57
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
169 |
3 |
31:19 |
10:27 |
Walk |
0.2 |
118 |
0 |
4 |
INF:00:00 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:58 |
45.17% |
More |
800m |
4:30 |
9:03 |
49.60% |
More |
1km |
5:46 |
9:17 |
50.28% |
More |
Mile |
9:43 |
9:43 |
50.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:49 |
9:49 |
49.96 |
5km |
32:38 |
10:30 |
51.92 |
5M |
54:03 |
10:49 |
50.74 |
10km |
1:08:03 |
10:57 |
50.18 |
10M |
1:52:41 |
11:16 |
50.04 |
Half |
2:30:02 |
11:27 |
49.78 |
20M |
3:54:57 |
11:45 |
48.96 |
Mara |
5:12:48 |
11:56 |
48.16 |
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Nice pace - well done
Glad to read this