Sun 7th Apr 2024 at 8:28am by Hawkins
Run > Race
- Not good
- warm
-
Time
3:28:38
-
Miles
26.67
-
Min/mi
7:49
-
Pacing
93.3%
-
WAVA
63.44
-
Stride(cm)
114
-
Cals
2882
-
Cadence
181
-
BPM
159
-
%MHR
76.4
-
B/mi
1242
-
Asc(m)
158
-
Hillscore
4
-
Surface
Road
Notes & Comments
1 comments
1) 0.62mi - 4:34(7:20/mi) 142/151bpm [1042b/mi] 64cal
2) 0.62mi - 4:43(7:36/mi) 150/153bpm [1140b/mi] 69cal
3) 0.62mi - 4:36(7:24/mi) 153/157bpm [1131b/mi] 69cal
4) 0.62mi - 4:35(7:22/mi) 155/158bpm [1143b/mi] 68cal
5) 0.62mi - 4:55(7:55/mi) 155/158bpm [1227b/mi] 71cal
6) 0.62mi - 4:41(7:32/mi) 160/170bpm [1206b/mi] 70cal
7) 0.62mi - 4:41(7:32/mi) 159/164bpm [1197b/mi] 69cal
8) 0.62mi - 4:38(7:27/mi) 162/176bpm [1207b/mi] 68cal
9) 0.62mi - 4:50(7:47/mi) 181/186bpm [1410b/mi] 77cal
10) 0.62mi - 4:50(7:46/mi) 179/186bpm [1390b/mi] 75cal
11) 0.62mi - 4:42(7:35/mi) 162/180bpm [1227b/mi] 68cal
12) 0.62mi - 4:53(7:52/mi) 158/163bpm [1243b/mi] 70cal
13) 0.62mi - 4:48(7:44/mi) 159/164bpm [1229b/mi] 70cal
14) 0.62mi - 4:51(7:49/mi) 156/158bpm [1219b/mi] 66cal
15) 0.62mi - 4:48(7:44/mi) 158/163bpm [1222b/mi] 66cal
16) 0.62mi - 5:01(8:04/mi) 158/161bpm [1274b/mi] 68cal
17) 0.62mi - 4:52(7:51/mi) 155/157bpm [1216b/mi] 65cal
18) 0.62mi - 4:55(7:55/mi) 158/162bpm [1251b/mi] 68cal
19) 0.62mi - 4:47(7:42/mi) 156/158bpm [1202b/mi] 68cal
20) 0.62mi - 4:46(7:40/mi) 155/158bpm [1189b/mi] 65cal
21) 0.62mi - 4:51(7:48/mi) 155/159bpm [1210b/mi] 66cal
22) 0.62mi - 4:50(7:47/mi) 156/160bpm [1215b/mi] 64cal
23) 0.62mi - 4:55(7:54/mi) 156/165bpm [1233b/mi] 62cal
24) 0.62mi - 4:53(7:52/mi) 154/161bpm [1212b/mi] 64cal
25) 0.62mi - 4:58(8:00/mi) 156/159bpm [1249b/mi] 65cal
26) 0.62mi - 4:50(7:47/mi) 155/158bpm [1206b/mi] 66cal
27) 0.62mi - 5:02(8:07/mi) 156/161bpm [1266b/mi] 67cal
28) 0.62mi - 4:58(8:00/mi) 156/160bpm [1247b/mi] 68cal
29) 0.62mi - 4:57(7:58/mi) 158/161bpm [1258b/mi] 67cal
30) 0.62mi - 5:07(8:15/mi) 157/163bpm [1294b/mi] 63cal
31) 0.62mi - 4:58(7:59/mi) 161/168bpm [1287b/mi] 68cal
32) 0.62mi - 5:06(8:12/mi) 159/165bpm [1305b/mi] 67cal
33) 0.62mi - 5:01(8:04/mi) 157/162bpm [1266b/mi] 69cal
34) 0.62mi - 5:03(8:08/mi) 157/160bpm [1278b/mi] 64cal
35) 0.62mi - 4:48(7:43/mi) 159/164bpm [1226b/mi] 64cal
36) 0.62mi - 5:04(8:10/mi) 159/161bpm [1299b/mi] 67cal
37) 0.62mi - 5:04(8:09/mi) 161/166bpm [1311b/mi] 66cal
38) 0.62mi - 4:52(7:50/mi) 162/167bpm [1268b/mi] 66cal
39) 0.62mi - 5:08(8:16/mi) 160/162bpm [1321b/mi] 66cal
40) 0.62mi - 5:00(8:03/mi) 163/168bpm [1313b/mi] 66cal
41) 0.62mi - 4:49(7:45/mi) 166/173bpm [1285b/mi] 70cal
42) 0.62mi - 4:54(7:52/mi) 164/172bpm [1291b/mi] 66cal
43) 0.58mi - 4:04(7:04/mi) 166/173bpm [1173b/mi] 57cal
4:34 4:43 4:36 4:35 4:55 4:41 4:41 4:38 4:50 4:50 4:42 4:53 4:48 4:51 4:48 5:01 4:52 4:55 4:47 4:46 4:51 4:50 4:55 4:53 4:58 4:50 5:02 4:58 4:57 5:07 4:58 5:06 5:01 5:03 4:48 5:04 5:04 4:52 5:08 5:00 4:49 4:54 4:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:28 |
7:28 |
7:28 |
143 94-152 |
1067 |
178 112-182 |
4/16 |
2.00 |
14:53 |
7:26 |
7:26 |
153 150-157 |
1136 |
179 174-184 |
12/7 |
3.00 |
22:35 |
7:42 |
7:42 |
155 151-158 |
1192 |
180 178-184 |
8/10 |
4.00 |
30:04 |
7:30 |
7:30 |
160 154-170 |
1199 |
181 178-184 |
8/10 |
5.00 |
37:37 |
7:32 |
7:32 |
161 156-180 |
1214 |
180 176-182 |
8/9 |
6.00 |
45:26 |
7:50 |
7:50 |
181 174-186 |
1416 |
180 178-184 |
17/2 |
7.00 |
53:05 |
7:39 |
7:39 |
165 153-179 |
1261 |
180 176-184 |
11/13 |
8.00 |
1:00:53 |
7:48 |
7:48 |
158 154-163 |
1232 |
180 176-184 |
4/6 |
9.00 |
1:08:38 |
7:45 |
7:45 |
156 152-162 |
1209 |
180 176-184 |
7/12 |
10.00 |
1:16:34 |
7:56 |
7:56 |
158 155-161 |
1254 |
180 174-182 |
9/2 |
11.00 |
1:24:30 |
7:55 |
7:55 |
157 153-162 |
1244 |
180 176-184 |
15/6 |
12.00 |
1:32:09 |
7:40 |
7:40 |
156 153-158 |
1195 |
181 176-184 |
2/13 |
13.00 |
1:39:54 |
7:45 |
7:45 |
155 152-159 |
1201 |
181 178-184 |
5/8 |
14.00 |
1:47:44 |
7:50 |
7:50 |
156 151-160 |
1221 |
181 178-184 |
9/19 |
15.00 |
1:55:38 |
7:54 |
7:54 |
155 150-164 |
1225 |
176 90-182 |
4/7 |
16.00 |
2:03:33 |
7:55 |
7:55 |
156 152-158 |
1235 |
181 178-184 |
8/9 |
17.00 |
2:11:35 |
8:01 |
8:01 |
156 150-160 |
1252 |
180 178-184 |
8/8 |
18.00 |
2:19:34 |
7:59 |
7:59 |
158 154-160 |
1261 |
181 176-184 |
8/16 |
19.00 |
2:27:40 |
8:06 |
8:06 |
159 147-167 |
1289 |
181 176-186 |
15/12 |
20.00 |
2:35:50 |
8:10 |
8:10 |
159 153-167 |
1299 |
181 176-186 |
11/7 |
21.00 |
2:43:55 |
8:04 |
8:04 |
158 155-162 |
1275 |
181 176-186 |
15/4 |
22.00 |
2:51:55 |
8:00 |
8:00 |
159 152-164 |
1272 |
182 180-186 |
6/10 |
23.00 |
2:59:59 |
8:04 |
8:04 |
160 157-167 |
1290 |
182 176-186 |
13/4 |
24.00 |
3:07:59 |
8:00 |
8:00 |
161 158-166 |
1288 |
182 178-186 |
7/6 |
25.00 |
3:16:04 |
8:05 |
8:05 |
162 157-168 |
1309 |
182 178-184 |
21/1 |
26.00 |
3:23:58 |
7:54 |
7:54 |
165 157-173 |
1305 |
182 178-186 |
6/12 |
26.67 |
3:28:41 |
4:43 |
7:00 |
165 159-172 |
1155 |
184 178-190 |
1/11 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
180 |
26.6 |
3:28:27 |
7:49 |
Walk |
0.1 |
93 |
0 |
14 |
9:01 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:27 |
49.40% |
More |
800m |
3:28 |
6:58 |
53.13% |
More |
1km |
4:20 |
6:58 |
55.47% |
More |
Mile |
7:14 |
7:14 |
56.67% |
More |
5k |
23:19 |
7:30 |
59.81% |
More |
5 miles |
37:35 |
7:31 |
60.29% |
More |
10k |
47:00 |
7:34 |
60.16% |
More |
10 miles |
1:16:33 |
7:39 |
61.00% |
More |
Half |
1:40:40 |
7:41 |
61.33% |
More |
20 miles |
2:35:49 |
7:47 |
62.31% |
More |
Mara |
3:25:14 |
7:50 |
63.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:27 |
5:27 |
75.23 |
5km |
19:11 |
6:10 |
72.68 |
5M |
32:32 |
6:30 |
69.66 |
10km |
41:25 |
6:40 |
68.28 |
10M |
1:10:14 |
7:01 |
66.49 |
Half |
1:34:46 |
7:14 |
64.66 |
20M |
2:31:35 |
7:35 |
64.05 |
Mara |
3:24:33 |
7:48 |
63.29 |
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Nice. Sub 3:30. We'll done.