Thu 18th Apr 2024 at 6:16am by njosmith
Run > General
-
Time
40:31
-
Miles
4.80
-
Min/mi
8:26
-
Pacing
94.6%
-
WAVA
54.59
-
Stride(cm)
103
-
Cals
478
-
Cadence
185
-
BPM
135
-
%MHR
77.8
-
B/mi
1143
-
Asc(m)
207
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1km - 5:20(5:20/km) 124/135bpm [662b/km] 57cal 11.24/12.23kmph
2) 1km - 5:20(5:20/km) 132/139bpm [704b/km] 62cal 11.26/11.96kmph
3) 1km - 5:06(5:06/km) 139/147bpm [709b/km] 64cal 11.76/12.33kmph
4) 1km - 5:23(5:23/km) 137/141bpm [738b/km] 64cal 11.14/11.72kmph
5) 1km - 5:03(5:03/km) 139/145bpm [702b/km] 61cal 11.88/12.26kmph
6) 1km - 5:12(5:12/km) 141/146bpm [734b/km] 65cal 11.52/12.29kmph
7) 1km - 5:09(5:09/km) 141/147bpm [727b/km] 62cal 11.64/12.16kmph
8) 0.73km - 3:57(5:24/km) 139/144bpm [750b/km] 43cal 11.12/11.92kmph
5:20 5:20 5:06 5:23 5:03 5:12 5:09 3:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:07 |
2:07 |
8:27 |
113 85-131 |
956 |
184 120-198 |
0/32 |
0.50 |
4:16 |
2:09 |
8:36 |
130 126-135 |
1118 |
186 178-190 |
10/14 |
0.75 |
6:25 |
2:10 |
8:38 |
130 126-135 |
1123 |
186 180-190 |
13/9 |
1.00 |
8:31 |
2:05 |
8:21 |
132 130-135 |
1103 |
187 182-188 |
15/11 |
1.25 |
10:43 |
2:12 |
8:48 |
132 124-139 |
1162 |
176 120-190 |
14/14 |
1.50 |
12:44 |
2:01 |
8:05 |
140 134-144 |
1131 |
188 186-190 |
17/12 |
1.75 |
14:45 |
2:01 |
8:06 |
138 132-146 |
1118 |
188 184-192 |
20/9 |
2.00 |
16:54 |
2:09 |
8:34 |
137 130-140 |
1174 |
185 178-188 |
11/21 |
2.25 |
19:02 |
2:08 |
8:31 |
136 134-141 |
1159 |
187 182-190 |
18/11 |
2.50 |
21:14 |
2:12 |
8:48 |
137 134-140 |
1206 |
185 176-190 |
16/19 |
2.75 |
23:19 |
2:05 |
8:20 |
137 135-141 |
1142 |
188 184-190 |
13/16 |
3.00 |
25:22 |
2:03 |
8:11 |
141 137-144 |
1153 |
186 180-188 |
19/13 |
3.25 |
27:25 |
2:04 |
8:16 |
141 140-144 |
1165 |
187 176-190 |
8/12 |
3.50 |
29:31 |
2:06 |
8:23 |
142 139-145 |
1189 |
186 178-190 |
13/10 |
3.75 |
31:35 |
2:04 |
8:14 |
140 138-142 |
1154 |
187 182-190 |
11/23 |
4.00 |
33:40 |
2:05 |
8:19 |
142 139-147 |
1182 |
186 178-190 |
22/21 |
4.25 |
35:43 |
2:04 |
8:14 |
141 137-147 |
1161 |
185 176-188 |
11/14 |
4.50 |
37:50 |
2:07 |
8:27 |
140 138-144 |
1183 |
184 176-186 |
14/15 |
4.75 |
39:53 |
2:03 |
8:11 |
139 138-140 |
1137 |
187 180-196 |
12/16 |
4.80 |
40:31 |
38 |
11:44 |
135 132-136 |
1584 |
145 120-186 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.3 |
186 |
4.8 |
39:50 |
8:22 |
Walk |
1.7 |
120 |
0 |
41 |
15:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:56 |
40.72% |
More |
800m |
4:01 |
8:04 |
46.64% |
More |
1km |
5:03 |
8:07 |
48.37% |
More |
Mile |
8:14 |
8:14 |
50.54% |
More |
5k |
25:53 |
8:20 |
54.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:42 |
7:42 |
54.06 |
5km |
25:34 |
8:14 |
55.38 |
5M |
42:18 |
8:28 |
54.44 |
10km |
53:15 |
8:34 |
53.97 |
10M |
1:28:05 |
8:49 |
53.89 |
Half |
1:57:13 |
8:57 |
53.15 |
20M |
3:03:25 |
9:10 |
53.83 |
Mara |
4:04:04 |
9:19 |
53.94 |
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