Sat 20th Apr 2024 at 7:02am by Poncho
Run > General
-
Time
1:40:58
-
Miles
10.33
-
Min/mi
9:46
-
Pacing
0%
-
WAVA
51.65
-
Stride(cm)
105
-
Cals
1300
-
Cadence
156
-
BPM
156
-
B/mi
1526
-
Asc(m)
121
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1mi - 10:02(10:02/mi) 139/157bpm [1394b/mi] 125cal
2) 1mi - 10:01(10:01/mi) 147/159bpm [1472b/mi] 128cal
3) 1mi - 9:43(9:43/mi) 144/157bpm [1400b/mi] 123cal
4) 1mi - 9:35(9:35/mi) 156/182bpm [1496b/mi] 126cal
5) 1mi - 9:35(9:35/mi) 164/179bpm [1572b/mi] 128cal
6) 1mi - 9:28(9:28/mi) 157/175bpm [1486b/mi] 118cal
7) 1mi - 10:07(10:07/mi) 171/176bpm [1729b/mi] 135cal
8) 1mi - 9:43(9:43/mi) 172/182bpm [1672b/mi] 128cal
9) 1mi - 9:49(9:49/mi) 157/171bpm [1542b/mi] 123cal
10) 1mi - 10:00(10:00/mi) 161/180bpm [1610b/mi] 125cal
11) 0.33mi - 2:54(8:55/mi) 176/181bpm [1568b/mi] 41cal
10:02 10:01 9:43 9:35 9:35 9:28 10:07 9:43 9:49 10:00 2:54
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:11 |
5:11 |
10:23 |
131 81-143 |
1360 |
158 154-164 |
12/2 |
1.00 |
10:01 |
4:50 |
9:40 |
145 129-157 |
1401 |
159 156-162 |
1/12 |
1.50 |
15:53 |
5:52 +51
|
11:43 |
147 124-159 |
1723 |
156 152-158 |
15/3 |
2.00 |
20:53 |
5:00 |
10:00 |
147 140-156 |
1471 |
156 152-160 |
2/7 |
2.50 |
25:46 |
4:53 |
9:46 |
146 139-156 |
1426 |
156 152-158 |
1/8 |
3.00 |
30:42 |
4:56 +6
|
9:53 |
142 135-151 |
1403 |
155 102-162 |
1/9 |
3.50 |
39:00 |
8:18 +3:32
|
16:36 |
140 116-152 |
2324 |
156 150-162 |
6/8 |
4.00 |
43:50 |
4:50 |
9:40 |
172 151-182 |
1661 |
157 152-162 |
8/6 |
4.50 |
48:41 |
4:51 |
9:41 |
174 167-178 |
1685 |
156 152-158 |
7/4 |
5.00 |
54:34 |
5:54 +1:10
|
11:47 |
154 125-177 |
1816 |
156 152-160 |
10/9 |
5.50 |
1:08:50 |
14:15 +9:47
|
28:31 |
150 115-166 |
4276 |
157 106-164 |
9/13 |
6.00 |
1:18:39 |
9:49 +4:50
|
19:38 |
160 119-175 |
3142 |
158 154-164 |
12/18 |
6.50 |
1:23:40 |
5:01 |
10:03 |
172 166-175 |
1728 |
155 152-160 |
23/13 |
7.00 |
1:28:46 |
5:06 |
10:12 |
170 163-176 |
1733 |
155 152-158 |
17/15 |
7.50 |
1:38:51 |
10:05 +5:09
|
20:09 |
170 129-180 |
3426 |
156 152-160 |
14/9 |
8.00 |
1:55:13 |
16:23 +11:35
|
32:45 |
170 112-182 |
5568 |
157 152-162 |
11/14 |
8.50 |
2:00:07 |
4:54 |
9:47 |
155 119-167 |
1518 |
157 154-160 |
12/5 |
9.00 |
2:09:05 |
8:58 +4:04
|
17:56 |
154 116-171 |
2763 |
157 152-160 |
11/12 |
9.50 |
2:16:12 |
7:07 +1:57
|
14:14 |
159 124-180 |
2263 |
155 94-160 |
9/10 |
10.00 |
2:23:16 |
7:03 +2:12
|
14:07 |
162 134-177 |
2286 |
157 152-160 |
11/12 |
10.33 |
2:26:11 |
2:55 |
8:58 |
176 172-181 |
1577 |
158 156-162 |
2/14 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.2 |
156 |
10.3 |
1:37:32 |
12:54 |
Walk |
7.1 |
102 |
0 |
12:52 |
25:10:59 |
Still |
0.1 |
- |
- |
12 |
- |
Pause |
19.6 |
- |
- |
35:35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:49 |
38.43% |
More |
800m |
4:30 |
9:04 |
44.09% |
More |
1km |
5:55 |
9:31 |
43.80% |
More |
Mile |
9:35 |
9:35 |
45.87% |
More |
5k |
31:35 |
10:10 |
47.40% |
More |
5 miles |
54:34 |
10:55 |
44.70% |
More |
10k |
1:20:36 |
12:58 |
37.82% |
More |
10 miles |
2:22:47 |
14:17 |
35.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
51.72 |
5km |
28:15 |
9:06 |
52.98 |
5M |
46:47 |
9:21 |
52.15 |
10km |
58:55 |
9:29 |
51.74 |
10M |
1:37:33 |
9:45 |
51.68 |
Half |
2:09:53 |
9:55 |
50.98 |
20M |
3:23:23 |
10:10 |
51.59 |
Mara |
4:30:47 |
10:20 |
51.66 |
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