Tue 16th Apr 2024 at 6:49am by richmac
Run > General
-
Time
46:49
-
Miles
3.92
-
Min/mi
11:57
-
Pacing
72.1%
-
WAVA
40.63
-
Stride(cm)
89
-
Cals
623
-
Cadence
152
-
BPM
143
-
%MHR
84.5
-
B/mi
1706
-
Asc(m)
70
-
Hillscore
10
-
Surface
Road
Notes & Comments
1 comments
1) 1km - 7:33(7:33/km) 131/147bpm [988b/km] 86cal 76/81rpm 7.95/9.94kmph
2) 1km - 8:31(8:31/km) 137/153bpm [1166b/km] 126cal 74/80rpm 7.05/10.04kmph
3) 1km - 7:28(7:28/km) 144/160bpm [1075b/km] 97cal 75/80rpm 8.04/9.58kmph
4) 1km - 7:34(7:34/km) 148/158bpm [1120b/km] 104cal 76/80rpm 7.93/9.14kmph
5) 1km - 6:58(6:58/km) 148/154bpm [1032b/km] 91cal 77/80rpm 8.6/9.65kmph
6) 1km - 6:41(6:41/km) 148/156bpm [990b/km] 88cal 77/79rpm 8.97/9.29kmph
7) 0.31km - 2:04(6:35/km) 146/151bpm [961b/km] 31cal 77/79rpm 9.12/9.68kmph
7:33 8:31 7:28 7:34 6:58 6:41 2:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:34 |
1:34 |
12:29 |
111 85-128 |
1385 |
148 102-162 |
100/0 |
0.25 |
2:59 |
1:26 |
11:25 |
131 128-133 |
1497 |
152 146-156 |
0/8 |
0.38 |
4:31 |
1:31 |
12:12 |
134 130-138 |
1634 |
155 154-158 |
0/1 |
0.50 |
6:03 |
1:32 |
12:17 |
140 138-146 |
1720 |
156 154-158 |
10/0 |
0.63 |
7:33 |
1:30 |
12:00 |
144 137-147 |
1728 |
151 122-158 |
10/0 |
0.75 |
10:22 |
2:49 |
22:35 |
137 131-144 |
3094 |
154 80-160 |
7/0 |
0.88 |
12:29 |
2:07 |
16:52 |
143 134-150 |
2413 |
147 54-160 |
10/0 |
1.00 |
15:12 |
2:43 |
21:44 |
141 128-153 |
3064 |
140 54-158 |
10/0 |
1.13 |
16:36 |
1:24 |
11:12 |
130 127-131 |
1455 |
151 108-154 |
16/0 |
1.25 |
18:06 |
1:30 |
12:01 |
137 128-145 |
1647 |
150 108-160 |
7/0 |
1.38 |
19:38 |
1:32 |
12:16 |
145 141-147 |
1778 |
156 146-160 |
4/2 |
1.50 |
21:04 |
1:26 |
11:25 |
142 140-143 |
1622 |
155 152-156 |
6/4 |
1.63 |
22:32 |
1:29 |
11:49 |
144 140-148 |
1701 |
155 150-158 |
4/2 |
1.75 |
24:09 |
1:37 |
12:56 |
144 131-151 |
1863 |
137 106-158 |
3/1 |
1.88 |
25:32 |
1:23 |
11:01 |
147 135-160 |
1619 |
155 154-156 |
5/1 |
2.00 |
27:06 |
1:35 |
12:37 |
150 144-158 |
1892 |
153 120-160 |
6/0 |
2.13 |
28:48 |
1:42 |
13:32 |
154 147-156 |
2085 |
146 112-160 |
2/6 |
2.25 |
30:13 |
1:25 |
11:17 |
146 140-151 |
1648 |
154 154-156 |
4/1 |
2.38 |
31:40 |
1:28 |
11:41 |
142 140-144 |
1659 |
153 150-154 |
9/0 |
2.50 |
33:10 |
1:30 |
11:56 |
145 143-148 |
1730 |
154 152-158 |
2/3 |
2.63 |
34:36 |
1:26 |
11:29 |
147 145-152 |
1687 |
154 146-156 |
1/2 |
2.75 |
35:59 |
1:24 |
11:09 |
152 151-153 |
1696 |
153 150-158 |
3/1 |
2.88 |
37:27 |
1:27 |
11:40 |
152 151-154 |
1773 |
156 154-160 |
0/6 |
3.00 |
38:46 |
1:19 |
10:31 |
147 141-154 |
1546 |
153 148-156 |
1/3 |
3.13 |
40:10 |
1:24 |
11:11 |
143 143-146 |
1598 |
156 154-156 |
0/11 |
3.25 |
41:34 |
1:24 |
11:14 |
151 146-154 |
1696 |
153 150-156 |
0/9 |
3.38 |
42:54 |
1:20 |
10:39 |
149 138-156 |
1588 |
154 152-154 |
0/9 |
3.50 |
44:13 |
1:20 |
10:37 |
145 139-154 |
1540 |
154 152-156 |
0/12 |
3.63 |
45:35 |
1:22 |
10:53 |
149 145-154 |
1622 |
153 152-158 |
0/14 |
3.75 |
46:53 |
1:18 |
10:25 |
145 143-148 |
1510 |
155 152-158 |
1/11 |
3.88 |
48:12 |
1:19 |
10:29 |
144 139-147 |
1510 |
155 150-158 |
0/15 |
3.92 |
48:43 |
31 |
11:09 |
149 142-151 |
1661 |
157 156-158 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.8 |
154 |
3.8 |
46:12 |
12:13 |
Walk |
4.9 |
105 |
0.1 |
2:22 |
16:43 |
Still |
0.3 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:36 |
10:26 |
32.47% |
More |
800m |
5:15 |
10:34 |
37.86% |
More |
1km |
6:34 |
10:34 |
39.45% |
More |
Mile |
10:44 |
10:44 |
40.97% |
More |
5k |
36:53 |
11:52 |
40.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:00 |
11:00 |
39.97 |
5km |
36:35 |
11:47 |
40.91 |
5M |
1:00:36 |
12:07 |
40.26 |
10km |
1:16:17 |
12:17 |
39.96 |
10M |
2:06:20 |
12:38 |
39.91 |
Half |
2:48:12 |
12:50 |
39.36 |
20M |
4:23:24 |
13:10 |
39.83 |
Mara |
5:50:41 |
13:23 |
39.89 |
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Two days on the trot. Beginning to look like a streak....