Tue 16th Apr 2024 at 11:53am by RunRuss
Run > General
-
Time
37:03
-
Miles
4.02
-
Min/mi
9:13
-
Pacing
92.3%
-
WAVA
50.97
-
Stride(cm)
106
-
Cals
464
-
Cadence
165
-
BPM
136
-
%MHR
75.7
-
B/mi
1256
-
Asc(m)
124
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1km - 6:04(6:04/km) 132/159bpm [800b/km] 75cal 9.9/10.75kmph
2) 1km - 5:44(5:44/km) 135/140bpm [774b/km] 74cal 10.47/11.35kmph
3) 1km - 5:47(5:47/km) 135/146bpm [781b/km] 72cal 10.37/11.05kmph
4) 1km - 5:36(5:36/km) 139/150bpm [778b/km] 73cal 10.72/11.12kmph
5) 1km - 5:45(5:45/km) 138/174bpm [794b/km] 72cal 10.42/11.12kmph
6) 1km - 5:36(5:36/km) 139/147bpm [779b/km] 69cal 10.71/11.15kmph
7) 0.47km - 2:31(5:25/km) 136/144bpm [736b/km] 29cal 11.09/11.62kmph
6:04 5:44 5:47 5:36 5:45 5:36 2:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:18 |
1:18 |
10:23 |
126 71-159 |
1308 |
166 118-178 |
0/21 |
0.25 |
2:31 |
1:13 |
9:44 |
137 113-154 |
1333 |
170 162-186 |
7/28 |
0.38 |
3:46 |
1:15 |
9:58 |
127 120-141 |
1265 |
170 166-174 |
19/10 |
0.50 |
4:58 |
1:12 |
9:38 |
136 129-140 |
1311 |
167 164-172 |
11/11 |
0.63 |
6:05 |
1:07 |
8:59 |
137 134-139 |
1231 |
170 166-172 |
25/7 |
0.75 |
7:14 |
1:08 |
9:07 |
137 135-140 |
1250 |
166 164-168 |
19/13 |
0.88 |
8:25 |
1:12 +7
|
9:33 |
135 130-140 |
1289 |
167 160-170 |
7/20 |
1.00 |
9:39 |
1:14 |
9:49 |
131 128-135 |
1287 |
165 162-172 |
13/5 |
1.13 |
10:49 |
1:10 |
9:18 |
135 132-139 |
1257 |
165 164-168 |
10/4 |
1.25 |
11:58 |
1:10 |
9:17 |
136 133-139 |
1263 |
165 164-170 |
7/7 |
1.38 |
13:09 |
1:10 |
9:21 |
135 131-146 |
1263 |
165 162-172 |
6/9 |
1.50 |
14:15 |
1:07 |
8:53 |
134 131-136 |
1191 |
168 164-176 |
5/11 |
1.63 |
15:27 |
1:12 |
9:33 |
134 132-138 |
1279 |
165 164-170 |
6/4 |
1.75 |
16:36 |
1:09 |
9:15 |
135 133-138 |
1250 |
165 164-170 |
7/5 |
1.88 |
17:49 |
1:13 |
9:41 |
137 135-141 |
1326 |
166 164-172 |
10/6 |
2.00 |
18:59 |
1:10 |
9:23 |
139 136-144 |
1305 |
166 162-170 |
6/7 |
2.13 |
20:10 |
1:11 |
9:27 |
141 139-150 |
1331 |
167 164-172 |
9/4 |
2.25 |
21:15 |
1:05 |
8:37 |
139 134-144 |
1197 |
165 162-168 |
7/12 |
2.38 |
22:22 |
1:07 |
8:56 |
137 134-138 |
1224 |
164 162-166 |
5/6 |
2.50 |
23:26 |
1:04 |
8:36 |
138 135-140 |
1186 |
165 164-166 |
4/9 |
2.63 |
24:33 |
1:07 |
8:54 |
137 133-141 |
1219 |
164 164-166 |
5/10 |
2.75 |
25:44 |
1:12 |
9:32 |
136 134-137 |
1297 |
163 158-164 |
10/5 |
2.88 |
26:53 |
1:09 |
9:08 |
136 133-137 |
1243 |
164 162-168 |
5/7 |
3.00 |
28:02 |
1:10 |
9:16 |
142 136-174 |
1316 |
164 162-164 |
10/5 |
3.13 |
29:13 |
1:11 |
9:29 |
141 139-142 |
1338 |
162 158-164 |
7/7 |
3.25 |
30:22 |
1:08 |
9:08 |
139 133-143 |
1269 |
162 158-166 |
6/7 |
3.38 |
31:42 |
1:20 +11
|
10:37 |
135 132-143 |
1433 |
164 156-170 |
3/12 |
3.50 |
32:51 |
1:10 |
9:17 |
137 129-145 |
1273 |
165 162-168 |
7/7 |
3.63 |
33:56 |
1:05 |
8:37 |
144 141-147 |
1242 |
163 160-166 |
12/6 |
3.75 |
35:02 |
1:06 |
8:47 |
140 136-143 |
1231 |
163 162-166 |
7/8 |
3.88 |
36:15 |
1:13 |
9:42 |
139 136-144 |
1349 |
165 162-168 |
3/27 |
4.00 |
37:10 |
56 |
7:25 |
133 130-135 |
987 |
163 160-168 |
13/9 |
4.02 |
37:22 |
12 |
10:57 |
135 134-136 |
1478 |
162 160-164 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
165 |
4 |
36:57 |
9:17 |
Walk |
0.2 |
118 |
0 |
5 |
27:46 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.8 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:30 |
38.80% |
More |
800m |
4:16 |
8:36 |
44.97% |
More |
1km |
5:25 |
8:44 |
46.20% |
More |
Mile |
9:02 |
9:02 |
47.18% |
More |
5k |
28:31 |
9:11 |
50.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:29 |
8:29 |
50.21 |
5km |
28:12 |
9:05 |
51.40 |
5M |
46:41 |
9:20 |
50.54 |
10km |
58:47 |
9:28 |
50.12 |
10M |
1:37:21 |
9:44 |
50.02 |
Half |
2:09:36 |
9:54 |
49.32 |
20M |
3:22:57 |
10:09 |
49.91 |
Mara |
4:30:13 |
10:19 |
49.98 |
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