Thu 9th May 2024 at 6:51pm by JohnG
Run > General
-
Time
34:33
-
Miles
3.70
-
Min/mi
9:20
-
Pacing
33.8%
-
WAVA
57.59
-
Stride(cm)
98
-
Cals
414
-
Cadence
177
-
BPM
134
-
B/mi
1255
-
Asc(m)
117
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1mi - 8:35(8:35/mi) 133/145bpm [1142b/mi] 104cal
2) 1mi - 9:14(9:14/mi) 137/148bpm [1264b/mi] 116cal
3) 1mi - 10:10(10:10/mi) 134/142bpm [1363b/mi] 115cal
4) 0.7mi - 6:34(9:25/mi) 133/145bpm [1253b/mi] 79cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:04 |
1:04 |
8:35 |
142 141-143 |
1220 |
181 178-184 |
109/5 |
0.25 |
2:02 |
57 |
7:38 |
142 139-145 |
1083 |
185 182-190 |
4/6 |
0.38 |
6:08 |
4:06 +3:03
|
32:49 |
101 71-145 |
3314 |
182 172-188 |
5/12 |
0.50 |
7:15 |
1:07 |
8:59 |
128 104-138 |
1150 |
182 176-186 |
9/15 |
0.63 |
8:19 |
1:04 |
8:29 |
138 132-142 |
1171 |
178 174-184 |
8/3 |
0.75 |
9:23 |
1:04 |
8:33 |
137 136-138 |
1171 |
183 178-186 |
2/2 |
0.88 |
10:28 |
1:05 |
8:41 |
139 136-140 |
1206 |
182 180-186 |
3/7 |
1.00 |
11:36 |
1:08 |
9:08 |
139 137-140 |
1269 |
180 176-186 |
14/0 |
1.13 |
12:41 |
1:05 |
8:39 |
138 136-140 |
1193 |
182 178-184 |
12/5 |
1.25 |
13:54 |
1:12 |
9:39 |
139 137-145 |
1341 |
176 172-184 |
7/7 |
1.38 |
15:08 |
1:14 |
9:53 |
143 138-148 |
1414 |
175 116-180 |
2/9 |
1.50 |
16:12 |
1:05 |
8:37 |
134 131-139 |
1154 |
180 176-186 |
8/3 |
1.63 |
17:28 |
1:16 |
10:04 |
138 129-143 |
1390 |
180 164-186 |
10/4 |
1.75 |
18:34 |
1:06 |
8:50 |
134 132-136 |
1183 |
179 174-184 |
5/4 |
1.88 |
19:42 |
1:07 |
9:00 |
136 134-137 |
1224 |
178 174-182 |
6/9 |
2.00 |
20:50 |
1:09 |
9:08 |
135 134-139 |
1234 |
177 172-182 |
3/2 |
2.13 |
21:55 |
1:05 |
8:40 |
139 137-140 |
1206 |
179 176-180 |
2/6 |
2.25 |
23:05 |
1:10 |
9:21 |
137 134-139 |
1281 |
178 168-180 |
8/7 |
2.38 |
24:15 |
1:10 |
9:19 |
137 136-138 |
1276 |
177 172-180 |
5/3 |
2.50 |
25:20 |
1:05 |
8:40 |
139 137-140 |
1205 |
177 174-180 |
2/3 |
2.63 |
26:25 |
1:05 |
8:36 |
142 140-142 |
1222 |
177 174-180 |
4/3 |
2.75 |
27:30 |
1:06 |
8:47 |
141 140-142 |
1238 |
178 176-182 |
4/4 |
2.88 |
28:38 |
1:08 |
9:01 |
139 137-141 |
1254 |
178 174-182 |
5/4 |
3.00 |
30:59 |
2:21 |
18:49 |
118 89-139 |
2220 |
141 94-178 |
4/3 |
3.13 |
32:04 |
1:05 |
8:36 |
107 88-129 |
920 |
175 110-180 |
1/10 |
3.25 |
33:11 |
1:07 |
8:59 |
134 129-136 |
1204 |
177 174-180 |
5/5 |
3.38 |
34:19 |
1:08 |
9:00 |
135 130-137 |
1215 |
175 164-180 |
5/1 |
3.50 |
35:37 |
1:18 |
10:25 |
136 130-139 |
1418 |
173 168-178 |
7/5 |
3.63 |
36:52 |
1:15 |
9:59 |
143 139-145 |
1428 |
172 168-176 |
8/1 |
3.70 |
37:37 |
45 |
9:57 |
143 141-145 |
1423 |
172 166-176 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.1 |
178 |
3.7 |
32:46 |
9:46 |
Walk |
2.1 |
105 |
0 |
51 |
23:04 |
Still |
2.3 |
- |
- |
57 |
- |
Pause |
7.5 |
- |
- |
3:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:50 |
46.71% |
More |
800m |
4:11 |
8:26 |
52.18% |
More |
1km |
5:17 |
8:30 |
54.06% |
More |
Mile |
8:54 |
8:54 |
54.70% |
More |
5k |
29:01 |
9:20 |
57.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:38 |
8:38 |
56.34 |
5km |
28:43 |
9:15 |
57.77 |
5M |
47:32 |
9:30 |
57.16 |
10km |
59:51 |
9:38 |
56.84 |
10M |
1:39:07 |
9:55 |
56.90 |
Half |
2:11:58 |
10:04 |
56.21 |
20M |
3:26:39 |
10:20 |
56.88 |
Mara |
4:35:08 |
10:30 |
56.97 |
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