Mon 22nd Apr 2024 at 1:02pm by Kingsholm
Run > Steady-State
-
Time
59:36
-
Miles
5.49
-
Min/mi
10:51
-
Pacing
82.1%
-
WAVA
46.22
-
Stride(cm)
98
-
Cals
639
-
Cadence
152
-
BPM
140
-
%MHR
69.1
-
B/mi
1523
-
Asc(m)
217
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 11:20(11:20/mi) 130/144bpm [1473b/mi] 112cal 5.3/6.05mph
2) 1mi - 10:24(10:24/mi) 142/147bpm [1477b/mi] 114cal 5.77/6.24mph
3) 1mi - 10:21(10:21/mi) 144/151bpm [1491b/mi] 115cal 5.79/6.3mph
4) 1mi - 11:54(11:54/mi) 141/156bpm [1677b/mi] 125cal 5.04/6.22mph
5) 1mi - 10:24(10:24/mi) 145/150bpm [1508b/mi] 115cal 5.77/6.57mph
6) 0.49mi - 5:13(10:42/mi) 145/149bpm [1551b/mi] 58cal 5.61/6.41mph
11:20 10:24 10:21 11:54 10:24 5:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:00 |
3:00 |
12:02 |
115 93-128 |
1384 |
138 102-144 |
10/12 |
0.50 |
5:53 |
2:52 |
11:28 |
131 128-135 |
1502 |
145 140-150 |
14/20 |
0.75 |
8:40 |
2:48 |
11:12 |
135 133-137 |
1511 |
148 144-154 |
17/18 |
1.00 |
11:19 |
2:39 |
10:35 |
138 133-145 |
1461 |
151 148-154 |
12/8 |
1.25 |
13:57 |
2:38 |
10:31 |
141 137-146 |
1483 |
150 148-154 |
17/8 |
1.50 |
16:32 |
2:35 |
10:21 |
144 142-146 |
1490 |
152 150-154 |
12/16 |
1.75 |
19:08 |
2:36 |
10:23 |
143 140-145 |
1485 |
151 148-154 |
6/16 |
2.00 |
21:44 |
2:36 |
10:23 |
140 135-142 |
1454 |
153 148-158 |
11/10 |
2.25 |
24:34 |
2:51 |
11:23 |
140 131-145 |
1593 |
153 110-158 |
14/9 |
2.50 |
27:02 |
2:27 |
9:49 |
148 145-151 |
1453 |
155 152-156 |
12/12 |
2.75 |
29:34 |
2:32 |
10:09 |
144 141-147 |
1461 |
154 150-156 |
10/16 |
3.00 |
32:05 |
2:31 |
10:03 |
146 143-148 |
1468 |
154 150-156 |
16/12 |
3.25 |
34:32 |
2:28 |
9:51 |
144 135-148 |
1419 |
153 146-158 |
15/9 |
3.50 |
37:00 |
2:28 |
9:51 |
149 144-155 |
1468 |
155 152-158 |
13/16 |
3.75 |
40:28 |
3:28 |
13:51 |
139 132-149 |
1926 |
151 144-154 |
6/11 |
4.00 |
43:59 |
3:30 |
14:02 |
135 119-145 |
1894 |
152 144-154 |
22/12 |
4.25 |
46:30 |
2:32 |
10:07 |
143 141-146 |
1446 |
153 146-158 |
10/14 |
4.50 |
48:55 |
2:25 |
9:40 |
148 146-150 |
1430 |
155 154-158 |
9/14 |
4.75 |
51:19 |
2:24 |
9:37 |
146 140-148 |
1404 |
156 154-160 |
9/13 |
5.00 |
54:21 |
3:02 |
12:07 |
143 131-149 |
1732 |
155 148-158 |
14/15 |
5.25 |
56:51 |
2:30 |
9:59 |
146 145-149 |
1457 |
155 150-162 |
7/6 |
5.49 |
59:36 |
2:45 |
11:36 |
143 134-147 |
1659 |
153 102-160 |
6/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.7 |
153 |
4.9 |
51:06 |
10:25 |
Walk |
12.0 |
140 |
0.6 |
7:10 |
12:24 |
Still |
2.2 |
- |
- |
1:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
36.46% |
More |
800m |
4:44 |
9:32 |
42.99% |
More |
1km |
5:56 |
9:33 |
44.71% |
More |
Mile |
9:52 |
9:52 |
45.63% |
More |
5k |
32:19 |
10:24 |
47.46% |
More |
5 miles |
53:33 |
10:43 |
46.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:48 |
9:48 |
45.96 |
5km |
32:36 |
10:30 |
47.06 |
5M |
53:59 |
10:48 |
46.37 |
10km |
1:07:58 |
10:56 |
46.04 |
10M |
1:52:32 |
11:15 |
46.02 |
Half |
2:29:50 |
11:26 |
45.41 |
20M |
3:54:38 |
11:44 |
45.95 |
Mara |
5:12:23 |
11:55 |
46.02 |
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