Tue 23rd Apr 2024 at 6:10am by Lammy
Run > Easy
- Good
- cold
-
Time
46:09
-
Miles
4.59
-
Min/mi
10:03
-
Pacing
80.3%
-
WAVA
45.78
-
Stride(cm)
98
-
Cals
455
-
Cadence
164
-
BPM
126
-
%MHR
73.7
-
B/mi
1268
-
Asc(m)
51
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
1) 1mi - 10:21(10:21/mi) 128/145bpm [1320b/mi] 163/170rpm
2) 1mi - 10:22(10:22/mi) 126/134bpm [1309b/mi] 165/194rpm
3) 1mi - 9:42(9:42/mi) 126/133bpm [1218b/mi] 167/174rpm
4) 1mi - 10:09(10:09/mi) 123/136bpm [1247b/mi] 158/176rpm
5) 0.59mi - 5:35(9:25/mi) 130/133bpm [1221b/mi] 168/172rpm
10:21 10:22 9:42 10:09 5:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:15 |
131 107-145 |
1343 |
168 164-170 |
60/2 |
0.25 |
2:28 |
1:11 |
9:26 |
127 123-129 |
1199 |
167 164-170 |
6/5 |
0.38 |
3:36 |
1:08 |
9:05 |
129 128-131 |
1172 |
168 166-168 |
7/4 |
0.50 |
4:45 |
1:09 |
9:15 |
126 123-128 |
1165 |
166 164-170 |
6/3 |
0.63 |
6:05 |
1:20 |
10:40 |
128 125-131 |
1364 |
163 158-166 |
7/2 |
0.75 |
7:16 |
1:11 |
9:29 |
126 124-128 |
1195 |
165 164-166 |
5/2 |
0.88 |
9:07 |
1:51 |
14:46 |
125 118-133 |
1845 |
151 90-166 |
10/1 |
1.00 |
10:20 |
1:13 |
9:47 |
130 125-133 |
1272 |
160 156-170 |
6/4 |
1.13 |
11:37 |
1:17 |
10:15 |
130 125-134 |
1333 |
163 160-166 |
4/3 |
1.25 |
12:57 |
1:20 |
10:38 |
125 123-127 |
1330 |
163 160-170 |
4/3 |
1.38 |
14:32 |
1:35 |
12:43 |
129 125-131 |
1640 |
160 116-164 |
8/2 |
1.50 |
15:44 |
1:12 |
9:35 |
124 121-128 |
1188 |
169 156-194 |
4/13 |
1.63 |
17:12 |
1:28 |
11:45 |
123 118-127 |
1446 |
160 104-190 |
5/11 |
1.75 |
18:11 |
58 |
7:45 |
126 125-128 |
976 |
170 170-170 |
4/9 |
1.88 |
19:26 |
1:16 |
10:04 |
127 126-128 |
1279 |
170 170-170 |
2/4 |
2.00 |
20:43 |
1:16 |
10:11 |
126 124-127 |
1284 |
167 160-170 |
2/6 |
2.13 |
21:53 |
1:11 |
9:26 |
124 121-130 |
1170 |
164 156-166 |
1/7 |
2.25 |
23:09 |
1:16 |
10:05 |
121 117-125 |
1220 |
166 160-168 |
3/6 |
2.38 |
24:16 |
1:07 |
8:57 |
123 118-129 |
1102 |
168 166-174 |
3/6 |
2.50 |
25:26 |
1:10 |
9:23 |
128 127-129 |
1201 |
170 166-174 |
5/4 |
2.63 |
26:35 |
1:08 |
9:07 |
130 125-133 |
1186 |
167 162-174 |
5/4 |
2.75 |
27:35 |
1:00 |
7:58 |
128 126-132 |
1020 |
167 166-168 |
4/4 |
2.88 |
28:58 |
1:23 |
11:03 |
126 123-132 |
1393 |
165 162-172 |
4/4 |
3.00 |
30:24 |
1:27 |
11:33 |
126 125-127 |
1455 |
166 162-170 |
4/3 |
3.13 |
32:06 |
1:42 |
13:35 |
116 104-126 |
1577 |
126 86-168 |
10/2 |
3.25 |
33:13 |
1:07 |
8:54 |
122 120-125 |
1085 |
169 166-172 |
5/5 |
3.38 |
34:21 |
1:08 |
9:04 |
125 121-126 |
1134 |
169 168-170 |
1/9 |
3.50 |
35:26 |
1:05 |
8:40 |
126 124-127 |
1093 |
168 166-170 |
5/5 |
3.63 |
36:54 |
1:28 |
11:45 |
118 107-132 |
1387 |
148 104-176 |
3/4 |
3.75 |
38:03 |
1:09 |
9:09 |
124 121-127 |
1134 |
169 166-170 |
2/6 |
3.88 |
39:24 |
1:21 |
10:50 |
124 120-130 |
1343 |
164 128-170 |
2/6 |
4.00 |
40:34 |
1:10 |
9:19 |
133 127-136 |
1240 |
168 166-170 |
4/5 |
4.13 |
41:44 |
1:11 |
9:26 |
129 126-132 |
1216 |
168 164-168 |
4/4 |
4.25 |
42:53 |
1:08 |
9:07 |
129 127-132 |
1177 |
166 162-172 |
2/5 |
4.38 |
44:06 |
1:13 |
9:44 |
130 127-133 |
1266 |
168 154-170 |
3/5 |
4.50 |
45:10 |
1:04 |
8:30 |
130 127-132 |
1105 |
171 170-172 |
3/5 |
4.59 |
46:09 |
59 |
10:36 |
131 130-132 |
1390 |
169 160-172 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.4 |
166 |
4.5 |
44:02 |
9:50 |
Walk |
4.5 |
106 |
0.1 |
2:03 |
18:02 |
Still |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:56 |
40.69% |
More |
800m |
4:22 |
8:48 |
42.81% |
More |
1km |
5:30 |
8:52 |
44.35% |
More |
Mile |
9:13 |
9:13 |
45.18% |
More |
5k |
30:26 |
9:48 |
46.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:11 |
9:11 |
45.33 |
5km |
30:31 |
9:49 |
46.40 |
5M |
50:32 |
10:06 |
45.57 |
10km |
1:03:37 |
10:14 |
45.18 |
10M |
1:45:21 |
10:32 |
45.06 |
Half |
2:20:16 |
10:42 |
44.42 |
20M |
3:39:39 |
10:59 |
44.95 |
Mara |
4:52:27 |
11:10 |
45.01 |
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