Mon 25th Mar 2024 at 4:55pm by Spanker_68
Run > General
-
Time
45:00
-
Miles
4.08
-
Min/mi
11:02
-
Pacing
67.7%
-
WAVA
44.81
-
Stride(cm)
98
-
Cals
479
-
Cadence
149
-
BPM
140
-
%MHR
76.2
-
B/mi
1546
-
Asc(m)
13
-
Surface
Road
Notes & Comments
1) 0.34km - 5:00(14:45/km) 110/134bpm [1622b/km] 33cal 4.07/10.11kmph
2) 3.28km - 20:00(6:06/km) 137/155bpm [835b/km] 218cal 9.85/11.29kmph
3) 2.51km - 15:00(5:59/km) 162/178bpm [968b/km] 198cal 10.04/10.68kmph
4) 0.44km - 5:00(11:18/km) 119/164bpm [1345b/km] 30cal 5.31/10.18kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.71 |
10:00 |
10:00 |
14:01 |
117 90-134 |
1640 |
140 56-154 |
28/30 |
1.74 |
20:00 |
10:00 |
9:47 |
137 120-151 |
1339 |
155 152-158 |
24/25 |
2.77 |
30:00 |
10:00 |
9:40 |
151 144-156 |
1459 |
158 152-164 |
34/29 |
3.81 |
40:00 |
10:00 |
9:38 |
166 151-178 |
1599 |
158 156-162 |
3/6 |
4.08 |
45:02 |
5:02 |
18:18 |
119 104-164 |
2178 |
112 92-160 |
7/10 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.9 |
156 |
3.8 |
36:54 |
9:49 |
Walk |
14.1 |
107 |
0.3 |
6:20 |
19:18 |
Still |
4.0 |
- |
- |
1:49 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:26 |
36.41% |
More |
800m |
4:44 |
9:30 |
42.77% |
More |
1km |
5:55 |
9:31 |
44.51% |
More |
Mile |
9:33 |
9:33 |
46.78% |
More |
5k |
30:04 |
9:41 |
50.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
47.95 |
5km |
33:10 |
10:41 |
45.87 |
5M |
56:31 |
11:18 |
43.92 |
10km |
1:12:05 |
11:36 |
43.03 |
10M |
2:02:49 |
12:17 |
41.79 |
Half |
2:46:12 |
12:41 |
40.56 |
20M |
4:26:57 |
13:21 |
40.02 |
Mara |
6:01:13 |
13:47 |
39.44 |
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