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Thu 18th Apr 2024 at 10:03am by Nick Turner

Run > General
  • Time
    1:23:53
  • Miles
    8.55
  • Min/mi
    9:49
  • Pacing
    51.1%
  • WAVA
    56.36
  • Stride(cm)
    106
  • Cals
    971
  • Cadence
    155
  • BPM
    133
  • %MHR
    77.8
  • B/mi
    1304
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

2 comments
1) 0.51mi - 5:00(9:46/mi) 115/124bpm [1123b/mi] 56cal
2) 0.44mi - 4:45(10:48/mi) 120/126bpm [1295b/mi] 51cal
3) 0.08mi - 30(6:25/mi) 107/120bpm [687b/mi] 6cal
4) 0.04mi - 30(13:47/mi) 117/123bpm [1613b/mi] 5cal
5) 0.07mi - 30(6:51/mi) 122/135bpm [835b/mi] 6cal
6) 0.04mi - 30(13:32/mi) 137/139bpm [1853b/mi] 6cal
7) 0.07mi - 30(6:50/mi) 136/139bpm [929b/mi] 7cal
8) 0.04mi - 30(14:08/mi) 134/139bpm [1894b/mi] 6cal
9) 0.07mi - 30(6:43/mi) 133/135bpm [893b/mi] 7cal
10) 0.04mi - 30(13:41/mi) 133/137bpm [1821b/mi] 6cal
11) 0.08mi - 57(11:49/mi) 122/136bpm [1442b/mi] 10cal
12) 0.08mi - 30(6:18/mi) 119/128bpm [751b/mi] 6cal
13) 0.06mi - 30(7:57/mi) 130/133bpm [1033b/mi] 7cal
14) 0.05mi - 30(9:12/mi) 135/140bpm [1243b/mi] 6cal
15) 0.05mi - 30(9:43/mi) 142/144bpm [1380b/mi] 7cal
16) 0.13mi - 2:10(16:42/mi) 117/143bpm [1954b/mi] 16cal
17) 0.5mi - 3:10(6:22/mi) 149/164bpm [948b/mi] 49cal
18) 0.17mi - 3:00(17:15/mi) 129/166bpm [2225b/mi] 30cal
19) 0.5mi - 3:18(6:37/mi) 148/162bpm [980b/mi] 50cal
20) 0.15mi - 3:00(20:16/mi) 128/161bpm [2595b/mi] 26cal
21) 0.5mi - 3:26(6:54/mi) 147/159bpm [1014b/mi] 48cal
22) 0.15mi - 3:00(20:24/mi) 127/162bpm [2591b/mi] 24cal
23) 0.5mi - 3:31(7:04/mi) 147/158bpm [1039b/mi] 53cal
24) 0.16mi - 3:00(18:33/mi) 128/158bpm [2375b/mi] 23cal
25) 0.5mi - 3:27(6:56/mi) 146/159bpm [1013b/mi] 51cal
26) 0.14mi - 3:00(21:26/mi) 123/159bpm [2637b/mi] 22cal
27) 0.5mi - 3:29(7:00/mi) 148/162bpm [1037b/mi] 51cal
28) 0.16mi - 3:00(19:04/mi) 125/161bpm [2383b/mi] 20cal
29) 0.5mi - 3:22(6:46/mi) 147/162bpm [994b/mi] 51cal
30) 0.14mi - 3:00(21:05/mi) 129/159bpm [2719b/mi] 25cal
31) 0.5mi - 3:29(7:00/mi) 147/159bpm [1030b/mi] 44cal
32) 0.13mi - 3:00(22:29/mi) 125/160bpm [2810b/mi] 26cal
33) 0.5mi - 3:25(6:53/mi) 145/163bpm [998b/mi] 49cal
34) 0.16mi - 3:00(18:23/mi) 129/160bpm [2372b/mi] 26cal
35) 0.5mi - 3:38(7:19/mi) 143/154bpm [1047b/mi] 50cal
36) 0.27mi - 3:00(10:59/mi) 132/154bpm [1450b/mi] 34cal
37) 0.01mi - 7(9:43/mi) 128/129bpm [1244b/mi] 2cal
38) 0.07mi - 40(9:42/mi) 131/133bpm [1271b/mi] 9cal
5:00 4:45 30 30 30 30 30 30 30 30 57 30 30 30 30 2:10 3:10 3:00 3:18 3:00 3:26 3:00 3:31 3:00 3:27 3:00 3:29 3:00 3:22 3:00 3:29 3:00 3:25 3:00 3:38 3:00 7 40
Fenland Flier
Some speedy reps, well done.
Nick Turner
Thank you Fenland Flier. The training program was for 14 x 800M reps but could not manage them all.

Pace

21% 4% 14% 3% 16% 42%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:20 2:20 9:20 103 76-122 962 158 108-166 2/0
0.50 4:44 2:24 9:35 121 119-123 1159 163 162-166 5/2
0.75 7:07 2:23 9:32 122 120-123 1164 162 162-166 3/5
1.00 9:54 2:47 11:07 116 102-125 1290 152 112-204 3/1
1.25 12:08 2:14 8:56 124 105-139 1109 174 108-230 3/3
1.50 14:48 2:40 10:39 129 115-137 1374 146 112-198 2/2
1.75 16:55 2:07 8:28 133 114-144 1127 169 80-198 2/2
2.00 19:38 2:44 10:55 120 101-143 1310 140 102-188 1/5
2.25 21:18 1:40 6:38 155 144-160 1029 182 180-184 2/3
2.50 24:23 3:06 12:22 145 113-165 1793 136 100-188 1/2
2.75 26:23 2:00 7:58 129 105-154 1028 166 106-186 5/5
3.00 28:05 1:42 6:47 157 154-160 1066 182 178-184 4/5
3.25 32:42 4:37 +1:02 18:29 127 107-161 2347 132 100-184 4/3
3.50 34:31 1:49 7:14 148 137-157 1071 180 178-182 1/5
3.75 37:30 2:59 11:56 145 118-161 1731 150 94-184 3/2
4.00 39:54 2:25 9:39 120 106-146 1158 149 100-180 4/4
4.25 41:45 1:51 7:22 154 147-158 1136 179 178-180 4/3
4.50 45:18 3:33 14:11 128 106-158 1815 121 100-178 6/3
4.75 47:03 1:45 7:00 138 112-153 966 180 170-182 5/5
5.00 48:54 1:51 7:24 156 153-158 1154 180 142-182 2/5
5.25 52:32 3:38 14:32 125 101-158 1818 136 102-182 4/2
5.50 54:22 1:50 7:20 153 144-160 1121 179 176-182 3/5
5.75 58:06 3:44 +24 14:58 137 103-161 2050 131 100-182 6/4
6.00 1:00:04 1:58 7:53 131 106-152 1033 171 104-236 4/2
6.25 1:01:48 1:43 6:54 156 150-162 1075 183 182-188 2/3
6.50 1:05:26 3:38 14:33 128 104-160 1862 132 88-190 4/2
6.75 1:07:16 1:50 7:21 150 135-157 1102 181 178-182 3/4
7.00 1:10:17 3:01 12:02 140 102-160 1686 136 96-182 7/2
7.25 1:12:45 2:28 9:52 117 95-150 1154 150 98-182 2/3
7.50 1:14:32 1:48 7:10 156 150-159 1118 182 180-184 3/3
7.75 1:18:21 3:49 +12 15:14 130 98-163 1981 135 98-184 4/2
8.00 1:20:09 1:49 7:14 141 125-150 1021 175 172-180 3/6
8.25 1:22:24 2:14 8:58 151 138-153 1353 164 108-182 3/4
8.50 1:24:54 2:31 10:02 127 120-137 1275 152 114-168 4/2
8.56 1:25:30 36 9:55 131 130-133 1299 163 162-164 1/1

Heart

133/165max
  • Show Beats/Mile

Elevation

Asc 50m, Range 11m, Flat prediction 1:23:53
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

155 (236 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 62.5 177 7 52:50 7:44
Walk 34.2 108 1.5 29:49 19:36
Still 1.4 - - 1:13 -
Pause 1.9 - - 1:38 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:18 57.68% More
800m 3:10 6:22 68.52% More
1km 5:03 8:07 56.13% More
Mile 8:19 8:19 57.95% More
5k 29:43 9:34 55.32% More
5 miles 48:53 9:47 55.06% More
10k 1:01:24 9:53 54.88% More

Predictions

Dist Time Per Mile WAVA
1M 8:38 8:38 55.85
5km 28:41 9:14 57.32
5M 47:30 9:30 56.66
10km 59:48 9:37 56.34
10M 1:39:02 9:54 56.39
Half 2:11:51 10:04 55.70
20M 3:26:29 10:19 56.36
Mara 4:34:55 10:30 56.45
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