Sun 28th Apr 2024 at 9:59am by lin50
Run > Run-Walk
- showers
-
Time
37:11
-
Miles
3.11
-
Min/mi
11:57
-
Pacing
92.6%
-
WAVA
49.24
-
Stride(cm)
88
-
Cals
310
-
Cadence
153
-
BPM
138
-
%MHR
80.5
-
B/mi
1646
-
Asc(m)
135
-
Hillscore
2
-
Surface
Road
Notes & Comments
1 comments
10K part 2 30:30
1) 1mi - 12:17(12:17/mi) 135/151bpm [1659b/mi] 98cal
2) 1mi - 11:52(11:52/mi) 139/148bpm [1650b/mi] 100cal
3) 1mi - 11:56(11:56/mi) 141/151bpm [1682b/mi] 102cal
4) 0.11mi - 1:06(9:50/mi) 145/149bpm [1427b/mi] 10cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:42 |
1:42 |
13:37 |
116 99-135 |
1580 |
155 108-176 |
4/10 |
0.25 |
3:15 |
1:33 |
12:23 |
134 126-138 |
1659 |
154 132-174 |
12/12 |
0.38 |
4:51 |
1:36 |
12:47 |
134 127-142 |
1713 |
149 86-174 |
6/6 |
0.50 |
6:18 |
1:27 |
11:36 |
137 133-138 |
1588 |
151 134-172 |
3/7 |
0.63 |
7:52 |
1:34 |
12:32 |
145 137-151 |
1818 |
147 80-168 |
5/9 |
0.75 |
9:18 |
1:26 |
11:27 |
142 135-147 |
1626 |
157 136-170 |
13/4 |
0.88 |
10:49 |
1:31 |
12:11 |
131 124-138 |
1596 |
152 136-172 |
10/7 |
1.00 |
12:15 |
1:26 |
11:28 |
138 131-144 |
1583 |
155 134-170 |
2/15 |
1.13 |
13:44 |
1:29 |
11:51 |
142 139-146 |
1683 |
151 136-168 |
9/3 |
1.25 |
15:11 |
1:27 |
11:39 |
136 130-140 |
1585 |
154 138-168 |
2/6 |
1.38 |
16:40 |
1:28 |
11:45 |
139 134-143 |
1633 |
153 136-168 |
5/6 |
1.50 |
18:10 |
1:31 |
12:05 |
137 133-141 |
1656 |
152 132-168 |
1/8 |
1.63 |
19:39 |
1:28 |
11:47 |
140 133-148 |
1649 |
150 82-170 |
9/3 |
1.75 |
21:07 |
1:29 |
11:50 |
136 130-142 |
1610 |
155 136-170 |
8/8 |
1.88 |
22:38 |
1:31 |
12:06 |
138 134-144 |
1670 |
156 132-168 |
4/10 |
2.00 |
24:08 |
1:30 |
12:00 |
142 136-145 |
1703 |
152 136-168 |
12/10 |
2.13 |
25:37 |
1:29 |
11:49 |
138 134-141 |
1631 |
155 130-170 |
3/4 |
2.25 |
27:08 |
1:32 |
12:14 |
139 135-143 |
1699 |
149 134-168 |
4/4 |
2.38 |
28:41 |
1:32 |
12:19 |
139 137-143 |
1713 |
151 134-166 |
2/2 |
2.50 |
30:09 |
1:28 |
11:46 |
138 136-140 |
1625 |
155 136-168 |
9/2 |
2.63 |
31:37 |
1:28 |
11:47 |
144 139-148 |
1697 |
157 136-168 |
5/4 |
2.75 |
33:09 |
1:31 |
12:09 |
145 140-151 |
1762 |
152 138-168 |
5/3 |
2.88 |
34:32 |
1:23 |
11:05 |
144 140-150 |
1596 |
157 136-170 |
7/5 |
3.00 |
36:04 |
1:32 |
12:15 |
142 137-147 |
1740 |
149 134-170 |
1/4 |
3.11 |
37:11 |
1:07 |
10:15 |
146 143-149 |
1496 |
165 162-168 |
11/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
57.2 |
166 |
2 |
21:16 |
10:28 |
Walk |
42.8 |
136 |
1.1 |
15:55 |
14:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:44 |
10:59 |
38.61% |
More |
800m |
5:41 |
11:25 |
42.16% |
More |
1km |
7:08 |
11:28 |
43.59% |
More |
Mile |
11:42 |
11:42 |
44.71% |
More |
5k |
37:09 |
11:57 |
49.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:10 |
11:10 |
46.83 |
5km |
37:09 |
11:57 |
49.19 |
5M |
1:01:30 |
12:18 |
48.62 |
10km |
1:17:26 |
12:28 |
48.41 |
10M |
2:08:14 |
12:49 |
48.31 |
Half |
2:50:44 |
13:02 |
47.48 |
20M |
4:27:22 |
13:22 |
47.90 |
Mara |
5:55:59 |
13:35 |
47.78 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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Good time/pace and excellent HR . Well done.