Mon 22nd Apr 2024 at 6:00am by RossN
Run > General
-
Time
2:55:45
-
Miles
18.64
-
Min/mi
9:26
-
Pacing
92.5%
-
WAVA
63.26
-
Stride(cm)
96
-
Cals
1725
-
Cadence
177
-
BPM
153
-
%MHR
89.3
-
B/mi
1439
-
Asc(m)
93
-
Hillscore
42
-
Surface
Road
Notes & Comments
1) 1km - 5:51(5:51/km) 138/148bpm [808b/km] 57cal 10.25/11.35kmph
2) 1km - 5:42(5:42/km) 151/157bpm [861b/km] 63cal 10.52/11.46kmph
3) 1km - 5:29(5:29/km) 154/157bpm [845b/km] 59cal 10.94/11.49kmph
4) 1km - 5:36(5:36/km) 155/158bpm [868b/km] 60cal 10.71/11.59kmph
5) 1km - 5:48(5:48/km) 155/157bpm [900b/km] 63cal 10.33/12.7kmph
6) 1km - 5:44(5:44/km) 156/158bpm [894b/km] 62cal 10.47/13.44kmph
7) 1km - 5:33(5:33/km) 155/157bpm [861b/km] 59cal 10.8/13.54kmph
8) 1km - 5:42(5:42/km) 155/158bpm [885b/km] 61cal 10.51/11.25kmph
9) 1km - 5:35(5:35/km) 155/157bpm [867b/km] 59cal 10.73/12.66kmph
10) 1km - 5:49(5:49/km) 152/154bpm [884b/km] 59cal 10.32/11.76kmph
11) 1km - 5:51(5:51/km) 152/154bpm [889b/km] 60cal 10.26/11.72kmph
12) 1km - 5:44(5:44/km) 152/155bpm [871b/km] 57cal 10.47/11.22kmph
13) 1km - 5:41(5:41/km) 153/155bpm [871b/km] 57cal 10.54/11.12kmph
14) 1km - 5:46(5:46/km) 151/155bpm [870b/km] 53cal 10.42/10.95kmph
15) 1km - 5:51(5:51/km) 151/155bpm [882b/km] 54cal 10.27/10.95kmph
16) 1km - 5:45(5:45/km) 152/155bpm [875b/km] 54cal 10.43/13.27kmph
17) 1km - 5:50(5:50/km) 152/154bpm [886b/km] 53cal 10.29/11.32kmph
18) 1km - 6:46(6:46/km) 149/154bpm [1007b/km] 54cal 8.88/12.33kmph
19) 1km - 5:53(5:53/km) 149/152bpm [877b/km] 48cal 10.2/10.81kmph
20) 1km - 5:53(5:53/km) 150/152bpm [882b/km] 50cal 10.2/11.96kmph
21) 1km - 6:01(6:01/km) 150/151bpm [902b/km] 49cal 9.98/10.45kmph
22) 1km - 5:49(5:49/km) 152/154bpm [884b/km] 53cal 10.31/11.69kmph
23) 1km - 5:59(5:59/km) 153/154bpm [915b/km] 55cal 10.04/10.85kmph
24) 1km - 5:57(5:57/km) 153/156bpm [911b/km] 55cal 10.07/10.68kmph
25) 1km - 5:56(5:56/km) 154/156bpm [913b/km] 55cal 10.12/12.29kmph
26) 1km - 5:54(5:54/km) 155/156bpm [914b/km] 55cal 10.17/10.78kmph
27) 1km - 5:56(5:56/km) 155/157bpm [920b/km] 57cal 10.11/10.71kmph
28) 1km - 5:54(5:54/km) 158/160bpm [933b/km] 62cal 10.17/10.98kmph
29) 1km - 5:57(5:57/km) 159/160bpm [947b/km] 63cal 10.07/10.58kmph
30) 1km - 5:58(5:58/km) 159/162bpm [949b/km] 64cal 10.05/11.76kmph
31) 0.16km - 1:27(9:11/km) 161/165bpm [1478b/km] 15cal 6.54/15.62kmph
32) 0km - 2(0/km) 161/165bpm [INFb/km]
33) 0km - 1(0/km) 161/165bpm [INFb/km]
34) 0km - 4(0/km) 161/165bpm [INFb/km]
5:51 5:42 5:29 5:36 5:48 5:44 5:33 5:42 5:35 5:49 5:51 5:44 5:41 5:46 5:51 5:45 5:50 6:46 5:53 5:53 6:01 5:49 5:59 5:57 5:56 5:54 5:56 5:54 5:57 5:58 1:27 2 1 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:48 |
4:48 |
9:36 |
135 99-148 |
1295 |
184 176-192 |
6/0 |
1.00 |
9:14 |
4:27 |
8:53 |
150 141-157 |
1333 |
185 122-198 |
0/6 |
1.50 |
13:49 |
4:35 |
9:10 |
151 144-155 |
1383 |
187 172-192 |
0/7 |
2.00 |
18:15 |
4:26 |
8:53 |
155 152-157 |
1376 |
185 176-194 |
0/3 |
2.50 |
22:48 |
4:32 |
9:05 |
155 153-158 |
1407 |
182 118-194 |
0/2 |
3.00 |
27:25 |
4:38 |
9:15 |
155 154-157 |
1434 |
183 124-194 |
2/0 |
3.50 |
31:55 |
4:30 |
9:00 |
156 154-157 |
1403 |
181 174-188 |
1/1 |
4.00 |
36:36 |
4:41 |
9:21 |
155 150-157 |
1450 |
168 120-186 |
0/2 |
4.50 |
41:10 |
4:34 |
9:07 |
155 153-157 |
1414 |
177 116-184 |
0/4 |
5.00 |
45:44 |
4:34 |
9:09 |
155 153-157 |
1418 |
177 124-188 |
0/4 |
5.50 |
50:10 |
4:26 |
8:52 |
155 153-156 |
1374 |
173 118-184 |
2/1 |
6.00 |
54:56 |
4:46 |
9:32 |
152 148-156 |
1449 |
177 170-184 |
10/0 |
6.50 |
59:28 |
4:32 |
9:04 |
152 150-154 |
1378 |
176 168-184 |
2/7 |
7.00 |
1:04:14 |
4:46 |
9:32 |
151 150-154 |
1439 |
175 170-182 |
5/6 |
7.50 |
1:08:47 |
4:33 |
9:07 |
152 150-155 |
1385 |
176 170-184 |
3/2 |
8.00 |
1:13:22 |
4:35 |
9:09 |
153 151-155 |
1400 |
176 170-184 |
7/2 |
8.50 |
1:18:06 |
4:44 |
9:28 |
150 148-153 |
1419 |
176 168-184 |
9/5 |
9.00 |
1:22:43 |
4:37 |
9:14 |
152 149-155 |
1404 |
175 120-180 |
0/7 |
9.50 |
1:27:23 |
4:41 |
9:21 |
151 149-153 |
1413 |
177 172-186 |
0/7 |
10.00 |
1:32:02 |
4:38 |
9:17 |
153 148-155 |
1419 |
176 170-184 |
3/0 |
10.50 |
1:36:45 |
4:43 |
9:26 |
152 150-154 |
1434 |
176 168-182 |
4/0 |
11.00 |
1:42:20 |
5:35 |
11:10 |
148 138-154 |
1654 |
175 122-186 |
3/0 |
11.50 |
1:47:09 |
4:49 |
9:38 |
150 148-152 |
1444 |
176 168-182 |
2/0 |
12.00 |
1:51:47 |
4:39 |
9:18 |
150 146-152 |
1394 |
176 166-184 |
0/1 |
12.50 |
1:56:34 |
4:46 |
9:32 |
150 148-152 |
1431 |
177 170-184 |
1/1 |
13.00 |
2:01:23 |
4:49 |
9:38 |
150 145-151 |
1445 |
175 170-180 |
2/0 |
13.50 |
2:06:04 |
4:41 |
9:23 |
152 150-153 |
1426 |
176 170-182 |
4/0 |
14.00 |
2:10:50 |
4:46 |
9:32 |
153 151-154 |
1459 |
176 168-182 |
7/0 |
14.50 |
2:15:38 |
4:48 |
9:36 |
153 152-156 |
1468 |
175 168-182 |
3/3 |
15.00 |
2:20:21 |
4:43 |
9:26 |
153 150-155 |
1443 |
175 172-182 |
0/5 |
15.50 |
2:25:12 |
4:51 |
9:42 |
154 152-156 |
1494 |
176 170-182 |
2/0 |
16.00 |
2:29:56 |
4:44 |
9:28 |
155 153-156 |
1467 |
175 168-182 |
0/1 |
16.50 |
2:34:43 |
4:47 |
9:34 |
155 152-156 |
1483 |
176 168-182 |
0/1 |
17.00 |
2:39:28 |
4:45 |
9:29 |
157 155-158 |
1489 |
175 168-180 |
0/2 |
17.50 |
2:44:14 |
4:46 |
9:32 |
159 157-160 |
1516 |
175 170-194 |
3/0 |
18.00 |
2:49:02 |
4:48 |
9:36 |
159 156-160 |
1527 |
175 168-182 |
6/0 |
18.50 |
2:53:53 |
4:52 |
9:43 |
159 158-160 |
1545 |
174 168-180 |
0/6 |
18.74 |
2:56:46 |
2:53 +1
|
12:03 |
160 157-165 |
1929 |
176 118-196 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
177 |
18.5 |
2:54:07 |
9:25 |
Walk |
1.4 |
121 |
0.2 |
2:31 |
10:25 |
Still |
0.1 |
- |
- |
7 |
- |
Pause |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
44.25% |
More |
800m |
4:20 |
8:43 |
51.51% |
More |
1km |
5:26 |
8:45 |
53.53% |
More |
Mile |
8:46 |
8:46 |
56.49% |
More |
5k |
28:04 |
9:02 |
60.21% |
More |
5 miles |
45:20 |
9:04 |
61.10% |
More |
10k |
56:36 |
9:07 |
61.28% |
More |
10 miles |
1:31:53 |
9:11 |
62.63% |
More |
Half |
2:02:06 |
9:19 |
62.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:55 |
7:55 |
62.55 |
5km |
26:18 |
8:28 |
64.24 |
5M |
43:34 |
8:43 |
63.57 |
10km |
54:51 |
8:50 |
63.24 |
10M |
1:30:50 |
9:05 |
63.35 |
Half |
2:00:56 |
9:14 |
62.59 |
20M |
3:09:22 |
9:28 |
63.34 |
Mara |
4:12:08 |
9:37 |
63.44 |
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