-
Time
40:04
-
Miles
3.84
-
Min/mi
10:26
-
Pacing
77.4%
-
WAVA
44.35
-
Stride(cm)
110
-
Cals
429
-
Cadence
140
-
BPM
119
-
%MHR
69.4
-
B/mi
1238
-
Asc(m)
85
-
Hillscore
13
-
Surface
Road
Notes & Comments
Walk/Run
5 min warm-up
4 min run / 1 min walk x6
c5 min warm-down
Went well. No complaints, apart from faint ache in ankle towards the end.
1) 0.37mi - 5:00(13:31/mi) 87/99bpm [1176b/mi] 37cal 4.44/5.01mph
2) 0.45mi - 4:00(8:49/mi) 123/134bpm [1085b/mi] 46cal 6.8/7.01mph
3) 0.08mi - 1:00(13:07/mi) 122/133bpm [1600b/mi] 11cal 4.57/6.82mph
4) 0.44mi - 4:00(9:01/mi) 134/143bpm [1209b/mi] 53cal 6.65/6.93mph
5) 0.07mi - 1:00(13:24/mi) 123/137bpm [1648b/mi] 11cal 4.48/6.85mph
6) 0.45mi - 4:00(8:57/mi) 129/142bpm [1156b/mi] 49cal 6.7/7.01mph
7) 0.07mi - 1:00(14:04/mi) 127/140bpm [1787b/mi] 11cal 4.26/6.59mph
8) 0.45mi - 4:00(8:58/mi) 133/146bpm [1193b/mi] 50cal 6.69/6.85mph
9) 0.07mi - 1:00(13:53/mi) 124/136bpm [1722b/mi] 10cal 4.32/6.45mph
10) 0.45mi - 4:00(8:55/mi) 125/135bpm [1115b/mi] 44cal 6.73/6.87mph
11) 0.07mi - 1:00(13:57/mi) 126/138bpm [1757b/mi] 10cal 4.3/6.68mph
12) 0.44mi - 4:00(9:08/mi) 136/144bpm [1242b/mi] 51cal 6.57/6.64mph
13) 0.08mi - 1:00(13:15/mi) 129/140bpm [1709b/mi] 11cal 4.53/6.62mph
14) 0.35mi - 5:00(14:15/mi) 101/111bpm [1439b/mi] 35cal 4.21/4.68mph
15) 0.01mi - 4(10:28/mi) 102/103bpm [1067b/mi] 5.74/4.47mph
5:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 5:00 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.87 |
10:00 |
10:00 +21
|
11:26 |
103 59-134 |
1177 |
133 112-160 |
21/15 |
1.91 |
20:00 |
10:00 |
9:37 |
129 100-143 |
1240 |
147 116-160 |
25/18 |
2.95 |
30:00 |
10:00 |
9:38 |
127 100-146 |
1224 |
146 114-162 |
21/35 |
3.82 |
40:00 |
10:00 |
11:36 |
118 92-144 |
1368 |
133 110-160 |
19/13 |
3.84 |
40:25 |
25 |
14:34 |
103 102-103 |
1501 |
121 120-122 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
60.5 |
154 |
2.7 |
24:19 |
9:05 |
Walk |
38.6 |
119 |
1.1 |
15:43 |
13:56 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.9 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:42 |
37.41% |
More |
800m |
4:24 |
8:51 |
42.88% |
More |
1km |
5:48 |
9:20 |
42.49% |
More |
Mile |
9:12 |
9:12 |
45.55% |
More |
5k |
29:42 |
9:34 |
48.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:11 |
9:11 |
45.67 |
5km |
31:46 |
10:13 |
44.92 |
5M |
53:29 |
10:42 |
43.40 |
10km |
1:07:51 |
10:55 |
42.71 |
10M |
1:54:13 |
11:25 |
41.91 |
Half |
2:33:30 |
11:43 |
40.93 |
20M |
4:03:54 |
12:12 |
40.82 |
Mara |
5:27:46 |
12:31 |
40.51 |
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