Tue 7th May 2024 at 5:24pm by Running Sam
Run > General
-
Time
46:52
-
Miles
5.01
-
Min/mi
9:21
-
Pacing
54.7%
-
WAVA
59.50
-
Stride(cm)
98
-
Cals
398
-
Cadence
175
-
BPM
142
-
%MHR
83.3
-
B/mi
1333
-
Asc(m)
58
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1mi - 9:48(9:48/mi) 131/142bpm [1284b/mi] 77cal 6.12/7.24mph
2) 1mi - 9:21(9:21/mi) 142/150bpm [1328b/mi] 83cal 6.42/7.35mph
3) 1mi - 9:21(9:21/mi) 146/155bpm [1364b/mi] 83cal 6.42/7.16mph
4) 1mi - 9:04(9:04/mi) 147/154bpm [1332b/mi] 77cal 6.62/6.95mph
5) 1mi - 9:15(9:15/mi) 148/163bpm [1369b/mi] 78cal 6.48/7.47mph
6) 0.01mi - 3(7:14/mi) 142/142bpm [1028b/mi] 8.29/7.06mph
9:48 9:21 9:21 9:04 9:15 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:12 |
3:12 +29
|
12:46 |
123 96-132 |
1571 |
174 116-180 |
10/2 |
0.50 |
7:11 |
3:59 +1:29
|
15:57 |
124 91-138 |
1979 |
178 160-182 |
6/6 |
0.75 |
9:28 |
2:17 |
9:08 |
136 121-141 |
1243 |
178 178-182 |
6/4 |
1.00 |
11:46 |
2:18 |
9:11 |
137 133-141 |
1258 |
177 176-178 |
3/11 |
1.25 |
14:30 |
2:45 +24
|
10:59 |
141 132-146 |
1548 |
177 166-180 |
8/6 |
1.50 |
16:46 |
2:16 |
9:02 |
146 141-150 |
1320 |
176 174-178 |
9/6 |
1.75 |
19:02 |
2:16 |
9:05 |
140 137-143 |
1271 |
176 174-178 |
3/9 |
2.00 |
21:59 |
2:57 +28
|
11:48 |
143 134-149 |
1688 |
174 138-178 |
9/3 |
2.25 |
24:20 |
2:21 |
9:24 |
145 139-148 |
1362 |
176 174-176 |
4/5 |
2.50 |
27:01 |
2:41 +22
|
10:45 |
143 132-152 |
1536 |
175 156-178 |
6/5 |
2.75 |
29:19 |
2:17 |
9:10 |
151 146-155 |
1383 |
176 174-178 |
4/7 |
3.00 |
32:03 |
2:45 +22
|
10:59 |
146 136-154 |
1603 |
176 174-178 |
9/5 |
3.25 |
35:05 |
3:02 +42
|
12:06 |
149 140-154 |
1803 |
172 130-176 |
10/4 |
3.50 |
37:20 |
2:15 |
9:02 |
149 141-153 |
1346 |
176 174-176 |
4/5 |
3.75 |
39:38 |
2:18 |
9:11 |
147 145-151 |
1350 |
176 174-178 |
5/9 |
4.00 |
42:34 |
2:56 +44
|
11:44 |
143 125-153 |
1677 |
177 160-180 |
2/7 |
4.25 |
44:43 |
2:09 |
8:36 |
154 150-163 |
1326 |
178 176-180 |
1/16 |
4.50 |
46:53 |
2:10 |
8:41 |
150 147-154 |
1303 |
177 174-178 |
8/7 |
4.75 |
51:51 |
4:58 +2:23
|
19:51 |
147 119-155 |
2917 |
176 146-180 |
14/4 |
5.00 |
55:05 |
3:14 +52
|
12:55 |
144 127-151 |
1860 |
174 154-178 |
4/14 |
5.01 |
55:09 |
4 |
9:25 |
142 142-142 |
1337 |
174 174-174 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.6 |
176 |
5 |
47:08 |
9:30 |
Walk |
13.8 |
128 |
0 |
7:38 |
15:50:28 |
Pause |
0.7 |
- |
- |
23 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
46.74% |
More |
800m |
4:17 |
8:37 |
51.34% |
More |
1km |
5:23 |
8:40 |
53.18% |
More |
Mile |
9:29 |
9:29 |
51.47% |
More |
5k |
31:01 |
9:59 |
54.95% |
More |
5 miles |
55:03 |
11:01 |
50.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
57.38 |
5km |
28:15 |
9:06 |
60.33 |
5M |
46:46 |
9:21 |
59.52 |
10km |
58:53 |
9:29 |
59.21 |
10M |
1:37:30 |
9:45 |
58.97 |
Half |
2:09:49 |
9:55 |
57.87 |
20M |
3:23:18 |
10:10 |
58.22 |
Mara |
4:30:40 |
10:20 |
57.96 |
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