-
Time
39:52
-
Miles
4.51
-
Min/mi
8:50
-
Pacing
98.2%
-
WAVA
54.20
-
Stride(cm)
110
-
Cals
345
-
Cadence
166
-
BPM
139
-
%MHR
78.2
-
B/mi
1231
-
Surface
Road
Notes & Comments
Actually 4 miles...
Treadmill 40 mins
Started at 10kmh - HR drifted upto ~140.
Finished on 10.6kmh HR @ 147.
Felt relatively easy though.
Wasn't really feeling it before I started so happy to get it done.
Split Summary
===
1) 1m - 8:43(8:43/m) 134/141bpm [1169b/mi] 78cal
2) 1m - 8:56(8:56/m) 138/143bpm [1233b/mi] 78cal
3) 1m - 8:54(8:54/m) 141/145bpm [1256b/mi] 74cal
4) 1m - 8:50(8:50/m) 145/148bpm [1281b/mi] 75cal
5) 0.51m - 4:28(8:47/m) 146/151bpm [1282b/mi] 40cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:06 |
1:06 |
8:50 |
110 83-132 |
972 |
167 104-176 |
0.25 |
2:10 |
1:04 |
8:34 |
136 134-140 |
1164 |
173 170-176 |
0.38 |
3:16 |
1:05 |
8:44 |
134 130-137 |
1170 |
169 166-170 |
0.50 |
4:21 |
1:05 |
8:40 |
137 135-140 |
1188 |
169 168-170 |
0.63 |
5:26 |
1:05 |
8:39 |
138 136-141 |
1194 |
169 168-172 |
0.75 |
6:31 |
1:05 |
8:42 |
138 136-140 |
1200 |
168 166-170 |
0.88 |
7:37 |
1:06 |
8:45 |
138 137-138 |
1207 |
169 168-172 |
1.00 |
8:42 |
1:06 |
8:44 |
137 135-138 |
1198 |
168 166-170 |
1.13 |
9:48 |
1:06 |
8:49 |
136 130-140 |
1199 |
167 166-168 |
1.25 |
10:56 |
1:08 |
9:00 |
139 138-141 |
1251 |
165 162-168 |
1.38 |
12:03 |
1:07 |
8:57 |
139 137-142 |
1244 |
165 164-166 |
1.50 |
13:10 |
1:07 |
8:56 |
137 135-140 |
1224 |
165 164-166 |
1.63 |
14:17 |
1:07 |
8:57 |
137 135-139 |
1225 |
164 164-166 |
1.75 |
15:25 |
1:08 |
9:00 |
137 131-140 |
1234 |
163 162-170 |
1.88 |
16:31 |
1:07 |
8:53 |
140 137-142 |
1244 |
164 162-168 |
2.00 |
17:38 |
1:07 |
8:55 |
139 138-142 |
1239 |
165 160-172 |
2.13 |
18:46 |
1:08 |
9:03 |
139 137-143 |
1259 |
162 160-166 |
2.25 |
19:54 |
1:08 |
9:00 |
138 130-142 |
1243 |
163 162-166 |
2.38 |
21:01 |
1:07 |
8:57 |
141 139-142 |
1262 |
164 162-166 |
2.50 |
22:08 |
1:07 |
8:58 |
141 140-143 |
1265 |
165 162-168 |
2.63 |
23:15 |
1:07 |
8:57 |
143 142-145 |
1280 |
164 162-164 |
2.75 |
24:22 |
1:07 |
8:54 |
140 134-144 |
1245 |
165 162-170 |
2.88 |
25:27 |
1:05 |
8:42 |
143 140-144 |
1244 |
167 166-170 |
3.00 |
26:33 |
1:06 |
8:44 |
143 141-145 |
1250 |
166 164-172 |
3.13 |
27:38 |
1:05 |
8:41 |
144 143-146 |
1251 |
168 166-172 |
3.25 |
28:44 |
1:06 |
8:51 |
143 143-144 |
1265 |
165 164-168 |
3.38 |
29:51 |
1:07 |
8:57 |
144 142-146 |
1289 |
164 162-164 |
3.50 |
30:59 |
1:07 |
8:58 |
142 136-144 |
1272 |
163 160-164 |
3.63 |
32:05 |
1:07 |
8:54 |
144 144-146 |
1282 |
165 164-168 |
3.75 |
33:12 |
1:07 |
8:53 |
146 145-148 |
1296 |
166 164-168 |
3.88 |
34:17 |
1:05 |
8:43 |
146 145-147 |
1273 |
169 168-172 |
4.00 |
35:23 |
1:05 |
8:44 |
147 145-148 |
1283 |
168 166-170 |
4.13 |
36:29 |
1:06 |
8:50 |
145 140-148 |
1280 |
165 164-166 |
4.25 |
37:35 |
1:07 |
8:52 |
146 144-149 |
1295 |
165 164-166 |
4.38 |
38:42 |
1:06 |
8:50 |
148 147-151 |
1308 |
167 166-168 |
4.50 |
39:47 |
1:05 |
8:43 |
146 144-149 |
1273 |
167 164-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
166 |
4.5 |
39:51 |
8:50 |
Walk |
0.0 |
104 |
0 |
1 |
20:38 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:29 |
39.42% |
More |
800m |
4:16 |
8:36 |
45.76% |
More |
1km |
5:21 |
8:36 |
47.65% |
More |
Mile |
8:39 |
8:39 |
50.01% |
More |
5k |
27:25 |
8:49 |
53.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
61.37 |
5km |
25:58 |
8:21 |
56.71 |
5M |
44:53 |
8:59 |
53.45 |
10km |
57:38 |
9:17 |
51.99 |
10M |
1:39:38 |
9:58 |
49.72 |
Half |
2:15:55 |
10:23 |
47.86 |
20M |
3:41:08 |
11:03 |
46.61 |
Mara |
5:01:41 |
11:31 |
45.55 |
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