Mon 11th Jan 2021 at 4:00pm by James15
Run > General
-
Time
28:00
-
Miles
3.17
-
Min/mi
8:50
-
Pacing
64%
-
WAVA
47.60
-
Stride(cm)
108
-
Cals
361
-
Cadence
169
-
BPM
155
-
%MHR
90.6
-
B/mi
1368
-
Asc(m)
50
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:12(8:22/m) 138/150bpm 58cal 7.18/7.93mph
2) 0.62m - 5:24(8:42/m) 137/147bpm 57cal 6.9/6.99mph
3) 0.62m - 5:38(9:03/m) 153/177bpm 72cal 6.63/7.08mph
4) 0.62m - 5:40(9:07/m) 170/178bpm 83cal 6.59/7.22mph
5) 0.62m - 5:36(9:00/m) 175/180bpm 84cal 6.66/6.91mph
6) 0.06m - 31(8:39/m) 180/183bpm 7cal 6.94/6.78mph
5:12 5:24 5:38 5:40 5:36 31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:39 |
127 91-144 |
972 |
165 118-170 |
1/5 |
0.25 |
1:58 |
1:01 |
8:07 |
144 138-150 |
1170 |
169 166-172 |
2/4 |
0.38 |
3:01 |
1:03 |
8:22 |
144 142-145 |
1204 |
172 170-174 |
3/1 |
0.50 |
4:07 |
1:06 |
8:48 |
139 135-144 |
1223 |
171 170-174 |
2/2 |
0.63 |
5:14 |
1:06 |
8:52 |
134 130-138 |
1187 |
174 172-176 |
4/0 |
0.75 |
6:21 |
1:08 |
9:02 |
135 130-138 |
1220 |
173 172-176 |
4/1 |
0.88 |
7:25 |
1:04 |
8:32 |
134 132-137 |
1143 |
170 166-172 |
0/5 |
1.00 |
8:30 |
1:04 |
8:34 |
136 134-140 |
1164 |
172 170-174 |
2/1 |
1.13 |
9:36 |
1:06 |
8:49 |
136 132-140 |
1198 |
171 166-172 |
0/3 |
1.25 |
10:40 |
1:04 |
8:31 |
145 141-147 |
1236 |
169 166-172 |
1/4 |
1.38 |
11:47 |
1:08 |
9:03 |
144 141-149 |
1303 |
170 168-172 |
4/0 |
1.50 |
14:03 |
2:16 +1:08
|
18:08 |
143 130-162 |
2593 |
170 164-174 |
0/1 |
1.63 |
15:11 |
1:08 |
9:02 |
164 157-170 |
1482 |
168 164-174 |
7/1 |
1.75 |
16:21 |
1:10 |
9:20 |
157 155-160 |
1464 |
170 168-172 |
1/1 |
1.88 |
17:28 |
1:07 |
8:55 |
165 154-177 |
1470 |
169 166-172 |
0/3 |
2.00 |
18:39 |
1:11 |
9:31 |
172 169-176 |
1636 |
170 168-172 |
3/2 |
2.13 |
20:50 |
2:11 +1:10
|
17:26 |
165 146-178 |
2877 |
170 168-174 |
1/2 |
2.25 |
22:01 |
1:11 |
9:25 |
168 165-171 |
1583 |
170 168-172 |
1/3 |
2.38 |
23:12 |
1:11 |
9:30 |
173 172-175 |
1645 |
170 166-172 |
4/1 |
2.50 |
24:19 |
1:07 |
8:59 |
176 173-178 |
1582 |
169 168-172 |
0/2 |
2.63 |
25:24 |
1:05 |
8:41 |
173 168-177 |
1502 |
169 166-170 |
1/3 |
2.75 |
26:33 |
1:08 |
9:08 |
176 174-179 |
1606 |
167 166-170 |
1/5 |
2.88 |
27:41 |
1:09 |
9:08 |
173 167-178 |
1581 |
169 166-172 |
1/2 |
3.00 |
28:50 |
1:08 |
9:06 |
175 168-180 |
1592 |
169 168-170 |
0/1 |
3.13 |
29:56 |
1:07 |
8:54 |
178 176-181 |
1584 |
169 166-172 |
3/1 |
3.17 |
30:18 |
22 |
8:53 |
182 181-183 |
1618 |
166 164-168 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
169 |
3.2 |
27:57 |
9:12 |
Walk |
3.9 |
110 |
0 |
1:13 |
11:10:15 |
Pause |
3.6 |
- |
- |
1:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
38.35% |
More |
800m |
4:05 |
8:12 |
41.46% |
More |
1km |
5:10 |
8:20 |
42.86% |
More |
Mile |
8:29 |
8:29 |
45.39% |
More |
5k |
29:45 |
9:35 |
43.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:15 |
8:15 |
46.64 |
5km |
27:25 |
8:49 |
47.63 |
5M |
45:23 |
9:05 |
46.92 |
10km |
57:09 |
9:12 |
46.62 |
10M |
1:34:38 |
9:28 |
46.54 |
Half |
2:06:00 |
9:37 |
45.91 |
20M |
3:17:18 |
9:52 |
46.46 |
Mara |
4:22:41 |
10:02 |
46.53 |
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