Tue 23rd Apr 2024 at 2:17pm by Nick Turner
Run > General
-
Time
36:10
-
Miles
4.05
-
Min/mi
8:56
-
Pacing
79.9%
-
WAVA
59.79
-
Stride(cm)
109
-
Cals
434
-
Cadence
166
-
BPM
128
-
%MHR
74.6
-
B/mi
1139
-
Asc(m)
29
-
Hillscore
2
-
Surface
Road
Notes & Comments
1 comments
1) 0.62mi - 5:44(9:14/mi) 120/133bpm [1108b/mi] 69cal
2) 0.45mi - 4:16(9:34/mi) 134/144bpm [1281b/mi] 52cal
3) 0.06mi - 1:02(16:09/mi) 123/137bpm [1987b/mi] 8cal
4) 0.07mi - 30(6:44/mi) 113/125bpm [762b/mi] 6cal
5) 0.04mi - 30(12:28/mi) 129/133bpm [1608b/mi] 6cal
6) 0.07mi - 30(6:46/mi) 122/125bpm [826b/mi] 6cal
7) 0.04mi - 30(12:33/mi) 124/129bpm [1557b/mi] 5cal
8) 0.08mi - 30(6:39/mi) 118/119bpm [784b/mi] 6cal
9) 0.03mi - 30(15:04/mi) 118/122bpm [1777b/mi] 5cal
10) 0.07mi - 30(6:46/mi) 114/118bpm [771b/mi] 6cal
11) 0.04mi - 30(11:42/mi) 123/128bpm [1440b/mi] 5cal
12) 0.08mi - 30(6:09/mi) 126/134bpm [776b/mi] 6cal
13) 0.04mi - 30(13:15/mi) 137/141bpm [1816b/mi] 6cal
14) 0.08mi - 30(6:11/mi) 133/136bpm [822b/mi] 6cal
15) 0.04mi - 30(12:16/mi) 133/142bpm [1631b/mi] 6cal
16) 0.13mi - 1:37(12:08/mi) 116/125bpm [1407b/mi] 16cal
17) 0.07mi - 30(7:23/mi) 125/131bpm [922b/mi] 6cal
18) 0.07mi - 30(6:42/mi) 116/126bpm [777b/mi] 5cal
19) 0.07mi - 30(7:17/mi) 124/131bpm [903b/mi] 6cal
20) 0.06mi - 30(8:37/mi) 129/134bpm [1111b/mi] 6cal
21) 0.06mi - 30(8:13/mi) 129/132bpm [1060b/mi] 7cal
22) 0.06mi - 30(8:29/mi) 130/136bpm [1103b/mi] 6cal
23) 0.62mi - 5:42(9:11/mi) 127/138bpm [1165b/mi] 70cal
24) 0.52mi - 4:18(8:18/mi) 140/148bpm [1161b/mi] 53cal
25) 0.56mi - 4:31(8:04/mi) 134/139bpm [1081b/mi] 61cal
5:44 4:16 1:02 30 30 30 30 30 30 30 30 30 30 30 30 1:37 30 30 30 30 30 30 5:42 4:18 4:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:10 |
95 76-117 |
870 |
162 120-238 |
62/61 |
0.25 |
2:17 |
1:08 |
9:08 |
118 114-126 |
1077 |
166 164-168 |
2/0 |
0.38 |
3:27 |
1:10 |
9:18 |
128 124-131 |
1190 |
166 164-168 |
2/1 |
0.50 |
4:37 |
1:10 |
9:20 |
130 128-132 |
1213 |
166 164-168 |
2/2 |
0.63 |
5:47 |
1:10 |
9:23 |
127 123-129 |
1192 |
166 162-168 |
1/2 |
0.75 |
6:59 |
1:12 |
9:34 |
127 125-131 |
1214 |
165 162-168 |
2/2 |
0.88 |
8:09 |
1:10 |
9:24 |
137 128-143 |
1287 |
166 162-170 |
2/1 |
1.00 |
9:23 |
1:13 |
9:45 |
139 135-143 |
1355 |
164 162-166 |
0/1 |
1.13 |
10:57 |
1:34 |
12:35 |
126 105-138 |
1586 |
137 104-170 |
1/1 |
1.25 |
12:04 |
1:07 |
8:59 |
120 103-132 |
1077 |
173 116-208 |
1/1 |
1.38 |
13:08 |
1:04 |
8:30 |
122 117-127 |
1038 |
181 118-236 |
1/2 |
1.50 |
14:14 |
1:06 |
8:51 |
117 111-122 |
1035 |
170 114-202 |
2/1 |
1.63 |
15:16 |
1:02 |
8:15 |
121 113-127 |
998 |
174 112-200 |
0/2 |
1.75 |
16:19 |
1:03 |
8:21 |
133 128-141 |
1110 |
168 114-202 |
1/3 |
1.88 |
17:47 |
1:28 |
11:43 |
127 110-142 |
1488 |
151 116-202 |
2/1 |
2.00 |
18:55 |
1:08 |
9:08 |
120 110-125 |
1096 |
163 120-190 |
3/2 |
2.13 |
20:27 |
1:32 +36
|
12:12 |
120 108-131 |
1465 |
176 114-202 |
2/2 |
2.25 |
21:28 |
1:01 |
8:09 |
129 126-134 |
1051 |
181 122-204 |
4/3 |
2.38 |
22:39 |
1:11 |
9:26 |
131 128-136 |
1236 |
159 116-190 |
3/3 |
2.50 |
24:00 |
1:21 |
10:50 |
120 116-126 |
1300 |
148 114-168 |
1/2 |
2.63 |
25:04 |
1:04 |
8:33 |
121 118-128 |
1034 |
169 166-170 |
2/2 |
2.75 |
26:08 |
1:04 |
8:31 |
128 127-131 |
1089 |
168 166-170 |
2/2 |
2.88 |
27:10 |
1:03 |
8:22 |
131 128-137 |
1097 |
169 166-170 |
1/3 |
3.00 |
28:14 |
1:03 |
8:26 |
137 132-143 |
1156 |
166 162-170 |
4/2 |
3.13 |
29:17 |
1:03 |
8:27 |
145 144-146 |
1225 |
165 164-168 |
3/2 |
3.25 |
30:20 |
1:02 |
8:20 |
144 138-148 |
1199 |
167 164-170 |
0/7 |
3.38 |
31:21 |
1:02 |
8:13 |
132 128-137 |
1084 |
169 164-170 |
0/6 |
3.50 |
32:30 |
1:09 +8
|
9:10 |
141 132-146 |
1293 |
168 164-172 |
0/3 |
3.63 |
33:31 |
1:01 |
8:07 |
134 132-138 |
1087 |
167 164-170 |
1/2 |
3.75 |
34:32 |
1:01 |
8:07 |
133 131-134 |
1079 |
168 168-170 |
1/2 |
3.88 |
35:34 |
1:03 |
8:23 |
134 129-139 |
1122 |
170 168-172 |
6/1 |
4.00 |
36:33 |
59 |
7:50 |
136 134-138 |
1065 |
167 160-172 |
2/1 |
4.05 |
36:55 |
22 |
7:55 |
136 136-136 |
1076 |
170 168-172 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.6 |
172 |
3.7 |
31:09 |
8:29 |
Walk |
13.8 |
117 |
0.3 |
5:10 |
16:57 |
Pause |
1.6 |
- |
- |
36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:25 |
49.02% |
More |
800m |
4:01 |
8:05 |
54.05% |
More |
1km |
5:09 |
8:18 |
54.91% |
More |
Mile |
8:19 |
8:19 |
58.00% |
More |
5k |
28:07 |
9:03 |
58.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:13 |
8:13 |
58.68 |
5km |
27:18 |
8:47 |
60.22 |
5M |
45:13 |
9:03 |
59.53 |
10km |
56:56 |
9:10 |
59.18 |
10M |
1:34:17 |
9:26 |
59.23 |
Half |
2:05:31 |
9:35 |
58.51 |
20M |
3:16:34 |
9:50 |
59.21 |
Mara |
4:21:42 |
9:59 |
59.30 |
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Some speedy reps, well done.