Sun 17th Mar 2024 at 10:00am by Tom Fryers
Run > General
-
Time
5:34:13
-
Miles
36.23
-
Min/mi
9:13
-
Pacing
0%
-
WAVA
54.39
-
Stride(cm)
115
-
Cals
4023
-
Cadence
152
-
BPM
142
-
%MHR
74.8
-
B/mi
1310
-
Asc(m)
124
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1km - 6:00(6:00/km) 121/148bpm [725b/km] 69cal
2) 1km - 5:10(5:10/km) 130/140bpm [672b/km] 58cal
3) 1km - 5:10(5:10/km) 134/140bpm [692b/km] 61cal
4) 1km - 4:56(4:56/km) 134/145bpm [661b/km] 63cal
5) 1km - 5:00(5:00/km) 139/149bpm [696b/km] 73cal
6) 1km - 5:08(5:08/km) 135/147bpm [694b/km] 76cal
7) 1km - 5:07(5:07/km) 136/143bpm [695b/km] 74cal
8) 1km - 5:12(5:12/km) 138/144bpm [717b/km] 72cal
9) 1km - 5:04(5:04/km) 141/149bpm [715b/km] 69cal
10) 1km - 5:02(5:02/km) 146/153bpm [735b/km] 66cal
11) 1km - 5:24(5:24/km) 145/151bpm [783b/km] 76cal
12) 1km - 7:06(7:06/km) 131/150bpm [929b/km] 72cal
13) 1km - 5:26(5:26/km) 139/149bpm [755b/km] 72cal
14) 1km - 5:23(5:23/km) 142/150bpm [765b/km] 70cal
15) 1km - 5:35(5:35/km) 142/150bpm [793b/km] 69cal
16) 1km - 5:35(5:35/km) 145/156bpm [810b/km] 69cal
17) 1km - 7:33(7:33/km) 136/146bpm [1026b/km] 75cal
18) 1km - 5:17(5:17/km) 147/155bpm [776b/km] 69cal
19) 1km - 5:35(5:35/km) 147/156bpm [820b/km] 68cal
20) 1km - 6:06(6:06/km) 139/152bpm [849b/km] 71cal
21) 1km - 5:15(5:15/km) 142/149bpm [745b/km] 68cal
22) 1km - 5:16(5:16/km) 145/153bpm [764b/km] 68cal
23) 1km - 6:29(6:29/km) 138/149bpm [895b/km] 71cal
24) 1km - 5:42(5:42/km) 141/148bpm [804b/km] 69cal
25) 1km - 5:41(5:41/km) 150/161bpm [853b/km] 68cal
26) 1km - 6:00(6:00/km) 149/160bpm [895b/km] 76cal
27) 1km - 5:49(5:49/km) 152/159bpm [883b/km] 68cal
28) 1km - 5:38(5:38/km) 152/161bpm [856b/km] 73cal
29) 1km - 6:24(6:24/km) 153/168bpm [979b/km] 80cal
30) 1km - 10:12(10:12/km) 128/170bpm [1306b/km] 74cal
31) 1km - 4:38(4:38/km) 167/175bpm [774b/km] 68cal
32) 1km - 4:51(4:51/km) 165/173bpm [800b/km] 68cal
33) 1km - 5:45(5:45/km) 152/172bpm [874b/km] 69cal
34) 1km - 4:55(4:55/km) 154/167bpm [757b/km] 65cal
35) 1km - 5:24(5:24/km) 153/170bpm [826b/km] 69cal
36) 1km - 5:11(5:11/km) 155/163bpm [803b/km] 66cal
37) 1km - 10:14(10:14/km) 127/159bpm [1301b/km] 73cal
38) 1km - 4:54(4:54/km) 156/162bpm [764b/km] 66cal
39) 1km - 5:48(5:48/km) 149/159bpm [865b/km] 69cal
40) 1km - 5:22(5:22/km) 143/155bpm [767b/km] 64cal
41) 1km - 5:14(5:14/km) 150/157bpm [785b/km] 66cal
42) 1km - 5:47(5:47/km) 142/150bpm [821b/km] 65cal
43) 1km - 5:31(5:31/km) 145/153bpm [800b/km] 67cal
44) 1km - 11:17(11:17/km) 121/151bpm [1365b/km] 80cal
45) 1km - 5:11(5:11/km) 146/152bpm [757b/km] 68cal
46) 1km - 5:13(5:13/km) 149/154bpm [778b/km] 66cal
47) 1km - 6:20(6:20/km) 138/150bpm [874b/km] 67cal
48) 1km - 4:48(4:48/km) 149/160bpm [716b/km] 63cal
49) 1km - 4:30(4:30/km) 153/157bpm [688b/km] 68cal
50) 1km - 4:12(4:12/km) 156/166bpm [655b/km] 66cal
51) 1km - 4:33(4:33/km) 153/160bpm [695b/km] 68cal
52) 1km - 8:07(8:07/km) 131/151bpm [1063b/km] 72cal
53) 1km - 4:56(4:56/km) 145/150bpm [716b/km] 67cal
54) 1km - 5:07(5:07/km) 143/149bpm [731b/km] 67cal
55) 1km - 6:07(6:07/km) 131/145bpm [801b/km] 66cal
56) 1km - 4:57(4:57/km) 140/147bpm [693b/km] 70cal
57) 1km - 5:12(5:12/km) 142/146bpm [739b/km] 65cal
58) 1km - 5:18(5:18/km) 141/148bpm [748b/km] 67cal
59) 0.3km - 1:36(5:15/km) 140/142bpm [736b/km] 21cal
6:00 5:10 5:10 4:56 5:00 5:08 5:07 5:12 5:04 5:02 5:24 7:06 5:26 5:23 5:35 5:35 7:33 5:17 5:35 6:06 5:15 5:16 6:29 5:42 5:41 6:00 5:49 5:38 6:24 10:12 4:38 4:51 5:45 4:55 5:24 5:11 10:14 4:54 5:48 5:22 5:14 5:47 5:31 11:17 5:11 5:13 6:20 4:48 4:30 4:12 4:
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.10 |
10:00 |
10:00 |
9:04 |
124 85-148 |
1124 |
156 134-172 |
11/16 |
2.32 |
20:00 |
10:00 |
8:14 |
134 124-145 |
1104 |
153 148-160 |
12/11 |
3.56 |
30:00 |
10:00 |
8:03 |
138 126-149 |
1111 |
151 138-160 |
9/10 |
4.76 |
40:00 |
10:00 |
8:19 |
135 121-144 |
1123 |
151 140-160 |
9/9 |
5.98 |
50:00 |
10:00 |
8:12 |
143 132-153 |
1172 |
152 148-158 |
13/13 |
7.01 |
1:00:00 |
10:00 |
9:46 |
141 100-151 |
1378 |
150 80-162 |
14/16 |
8.11 |
1:10:00 |
10:00 |
9:04 |
136 107-149 |
1233 |
149 94-164 |
14/16 |
9.24 |
1:20:00 |
10:00 |
8:51 |
142 127-150 |
1257 |
147 98-230 |
13/16 |
10.30 |
1:30:00 |
10:00 |
9:22 |
144 130-156 |
1349 |
149 140-156 |
13/10 |
11.29 |
1:40:00 |
10:00 |
10:11 |
140 111-155 |
1425 |
149 82-158 |
8/10 |
12.33 |
1:50:00 |
10:00 |
9:38 |
143 122-156 |
1376 |
149 94-166 |
10/10 |
13.51 |
2:00:00 |
10:00 |
8:28 |
142 125-153 |
1203 |
150 110-156 |
15/13 |
14.54 |
2:10:00 |
10:00 |
9:40 |
140 122-153 |
1354 |
147 88-152 |
10/10 |
15.60 |
2:20:00 |
10:00 |
9:24 |
147 132-161 |
1382 |
149 94-154 |
13/14 |
16.67 |
2:30:00 |
10:00 |
9:21 |
149 133-160 |
1393 |
148 82-230 |
17/16 |
17.70 |
2:40:00 |
10:00 |
9:45 |
151 133-161 |
1472 |
151 100-160 |
31/13 |
18.09 |
2:50:00 |
10:00 +1:03
|
25:53 |
131 94-170 |
3391 |
150 142-158 |
7/6 |
18.16 |
3:00:00 |
10:00 +9:13
|
2:19:24 |
114 89-132 |
15891 |
150 106-162 |
1/2 |
19.50 |
3:10:00 |
10:00 |
7:27 |
162 133-175 |
1208 |
156 128-162 |
24/45 |
20.66 |
3:20:00 |
10:00 |
8:39 |
155 124-173 |
1341 |
152 100-250 |
31/29 |
21.87 |
3:30:00 |
10:00 |
8:15 |
154 138-170 |
1272 |
153 142-158 |
28/30 |
22.43 |
3:40:00 |
10:00 |
17:43 |
132 94-163 |
2338 |
150 82-158 |
12/13 |
23.67 |
3:50:00 |
10:00 |
8:06 |
150 98-162 |
1215 |
155 98-160 |
20/20 |
24.79 |
4:00:00 |
10:00 |
8:55 |
145 132-156 |
1294 |
152 98-182 |
25/25 |
25.94 |
4:10:00 |
10:00 |
8:41 |
146 133-157 |
1267 |
151 104-156 |
24/25 |
26.82 |
4:20:00 |
10:00 |
11:21 |
141 95-153 |
1599 |
149 98-156 |
18/18 |
27.53 |
4:30:00 |
10:00 |
14:00 |
121 82-152 |
1694 |
152 92-164 |
8/7 |
28.70 |
4:40:00 |
10:00 |
8:35 |
147 138-154 |
1261 |
151 90-156 |
26/25 |
29.84 |
4:50:00 |
10:00 |
8:49 |
143 121-160 |
1260 |
153 106-242 |
26/26 |
31.26 |
5:00:00 |
10:00 |
7:00 |
155 145-166 |
1085 |
155 150-160 |
28/29 |
32.15 |
5:10:00 |
10:00 |
11:20 |
136 99-155 |
1540 |
156 102-166 |
13/13 |
33.39 |
5:20:00 |
10:00 |
8:02 |
144 130-150 |
1156 |
155 150-162 |
20/18 |
34.50 |
5:30:00 |
10:00 |
9:01 |
135 99-149 |
1218 |
156 144-164 |
19/18 |
35.69 |
5:40:00 |
10:00 |
8:25 |
142 137-148 |
1196 |
155 142-160 |
18/14 |
36.23 |
5:44:30 |
4:30 |
8:22 |
139 134-143 |
1163 |
154 142-160 |
6/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.2 |
152 |
35.9 |
4:59:12 |
8:37 |
Walk |
1.5 |
109 |
0.3 |
5:15 |
17:16 |
Still |
8.4 |
- |
- |
29:47 |
- |
Pause |
2.9 |
- |
- |
10:16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:48 |
49.85% |
More |
800m |
3:20 |
6:42 |
50.62% |
More |
1km |
4:11 |
6:45 |
52.61% |
More |
Mile |
6:51 |
6:51 |
55.18% |
More |
5k |
24:22 |
7:50 |
52.74% |
More |
5 miles |
40:54 |
8:11 |
51.52% |
More |
10k |
51:06 |
8:13 |
51.66% |
More |
10 miles |
1:26:47 |
8:41 |
50.42% |
More |
Half |
1:55:38 |
8:50 |
50.14% |
More |
20 miles |
3:13:22 |
9:40 |
47.15% |
More |
Mara |
4:11:50 |
9:37 |
48.27% |
More |
50k |
4:57:08 |
9:34 |
50.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:49 |
6:49 |
55.50 |
5km |
23:18 |
7:30 |
55.15 |
5M |
39:02 |
7:48 |
53.97 |
10km |
49:25 |
7:57 |
53.42 |
10M |
1:22:46 |
8:17 |
52.86 |
Half |
1:50:56 |
8:28 |
51.86 |
20M |
2:55:30 |
8:47 |
51.94 |
Mara |
3:55:11 |
8:59 |
51.69 |
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