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Wed 13th Feb 2019 at 9:00am by Stevewjj

Run > Medium Long Run
  • Good
  • cold
  • Time
    46:37
  • Miles
    4.50
  • Min/mi
    10:22
  • Pacing
    73.6%
  • WAVA
    45.84
  • Stride(cm)
    83
  • Cals
    488
  • Cadence
    186
  • BPM
    161
  • %MHR
    94.2
  • B/mi
    1669
  • Asc(m)
    61
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1km - 6:32(6:32/km) 154/161bpm 63cal 9.19/9.84kmph
2) 1km - 6:03(6:03/km) 157/170bpm 60cal 9.92/10.75kmph
3) 1km - 6:41(6:41/km) 152/169bpm 64cal 8.97/11.89kmph
4) 1km - 6:14(6:14/km) 157/172bpm 62cal 9.62/10.85kmph
5) 1km - 6:35(6:35/km) 167/175bpm 73cal 9.12/10.28kmph
6) 1km - 6:25(6:25/km) 166/172bpm 70cal 9.36/10.08kmph
7) 1km - 6:34(6:34/km) 175/190bpm 78cal 9.14/10.14kmph
8) 0.24km - 1:33(6:33/km) 178/181bpm 18cal 9.16/9.77kmph
6:32 6:03 6:41 6:14 6:35 6:25 6:34 1:33

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:19 1:19 10:30 144 111-158 1512 180 174-184 2/0
0.25 2:42 1:23 11:03 156 152-159 1724 181 178-182 1/2
0.38 4:00 1:18 10:27 158 156-161 1650 180 172-184 1/3
0.50 5:16 1:16 10:07 154 149-158 1557 185 184-186 1/2
0.63 6:35 1:19 10:35 158 156-160 1672 186 186-188 0/3
0.75 7:51 1:16 10:05 155 150-158 1562 187 186-188 1/2
0.88 9:05 1:14 9:54 157 152-161 1554 187 186-190 1/2
1.00 10:21 1:16 10:09 153 147-159 1552 187 184-190 1/2
1.13 11:32 1:11 9:27 158 155-162 1492 187 184-188 2/2
1.25 12:40 1:08 9:05 163 157-170 1481 186 184-188 0/4
1.38 14:00 1:20 10:41 162 155-166 1731 184 180-186 3/4
1.50 15:28 1:28 11:41 148 131-169 1729 186 184-190 1/0
1.63 16:44 1:16 10:08 152 150-154 1541 187 186-188 2/2
1.75 18:05 1:21 10:47 153 152-155 1651 187 186-188 1/1
1.88 19:23 1:19 10:29 144 134-157 1509 188 186-190 2/1
2.00 20:37 1:14 9:51 157 149-164 1545 187 184-190 2/1
2.13 21:59 1:22 10:56 155 153-158 1695 187 186-190 1/1
2.25 23:09 1:09 9:15 156 154-159 1443 187 186-188 1/2
2.38 24:22 1:14 9:50 157 156-162 1544 187 184-190 1/1
2.50 25:41 1:19 10:30 162 144-173 1700 186 178-188 1/2
2.63 27:11 1:30 12:02 167 162-173 2009 182 178-186 1/1
2.75 28:25 1:13 9:47 166 162-171 1625 187 186-188 1/1
2.88 29:44 1:20 10:37 167 165-169 1772 185 172-188 1/2
3.00 30:58 1:14 9:53 168 166-169 1660 188 186-190 3/0
3.13 32:19 1:21 10:44 170 165-175 1825 188 186-190 3/2
3.25 33:32 1:13 9:44 163 157-170 1587 186 184-188 1/1
3.38 34:58 1:26 11:25 167 163-172 1906 180 120-188 2/2
3.50 36:13 1:15 10:03 168 167-170 1689 188 186-190 2/2
3.63 37:28 1:15 10:02 169 167-171 1695 188 186-190 2/0
3.75 40:02 2:33 +1:25 20:27 159 138-170 3252 188 172-192 2/0
3.88 41:28 1:27 11:34 176 167-190 2035 190 188-192 3/1
4.00 42:47 1:18 10:27 175 173-177 1828 190 188-192 3/0
4.13 44:09 1:22 10:56 177 172-182 1936 188 186-190 4/1
4.25 45:33 1:24 11:12 175 172-179 1959 187 180-190 3/1
4.38 46:49 1:16 10:08 178 175-181 1804 189 186-192 1/1
4.50 48:04 1:15 10:18 177 175-181 1822 188 186-190 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 190 max Delete HR Trace

  • Cadence Distribution

    186 avge / 192 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.9 186 4.5 46:31 10:40
    Walk 0.3 120 0 8 1:54:38
    Pause 2.9 - - 1:25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:18 9:14 35.95% More
    800m 4:47 9:37 40.55% More
    1km 6:02 9:43 41.88% More
    Mile 9:53 9:53 43.41% More
    5k 32:00 10:18 45.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:28 9:28 45.35
    5km 31:29 10:08 46.40
    5M 52:07 10:25 45.65
    10km 1:05:38 10:34 45.27
    10M 1:48:41 10:52 45.18
    Half 2:24:42 11:03 44.56
    20M 3:46:35 11:20 45.09
    Mara 5:01:40 11:31 45.16

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