Sat 27th Apr 2024 at 8:02am by RossN
Run > General
- cold
-
Time
23:45
-
Miles
3.12
-
Min/mi
7:37
-
Pacing
95.5%
-
WAVA
71.43
-
Stride(cm)
108
-
Cals
268
-
Cadence
195
-
BPM
159
-
%MHR
92.9
-
B/mi
1209
-
Asc(m)
39
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 1km - 4:35(4:35/km) 147/157bpm [674b/km] 49cal 13.09/14.85kmph
2) 1km - 4:46(4:46/km) 160/173bpm [763b/km] 55cal 12.58/13.57kmph
3) 1km - 4:45(4:45/km) 160/166bpm [761b/km] 54cal 12.61/13.2kmph
4) 1km - 4:53(4:53/km) 164/167bpm [801b/km] 55cal 12.29/13.47kmph
5) 1km - 4:40(4:40/km) 168/173bpm [784b/km] 54cal 12.85/13.33kmph
6) 0.02km - 5(3:46/km) 172/173bpm [648b/km] 1cal 15.93/13.4kmph
Cold start 3ºC. Went reasonable. Just an average run again.
4:35 4:46 4:45 4:53 4:40 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
53 |
53 |
7:02 |
119 92-147 |
838 |
209 208-212 |
0/1 |
0.25 |
1:46 |
53 |
7:07 |
152 148-154 |
1082 |
205 194-210 |
1/1 |
0.38 |
2:43 |
57 |
7:37 |
155 154-156 |
1180 |
198 192-206 |
5/0 |
0.50 |
3:40 |
57 |
7:35 |
154 151-157 |
1169 |
197 188-206 |
0/1 |
0.63 |
4:36 |
56 |
7:30 |
156 154-157 |
1169 |
193 190-198 |
0/4 |
0.75 |
5:35 |
58 |
7:47 |
157 154-160 |
1223 |
194 188-198 |
4/0 |
0.88 |
6:32 |
57 |
7:36 |
158 154-162 |
1200 |
193 192-202 |
4/0 |
1.00 |
7:30 |
58 |
7:46 |
164 155-173 |
1275 |
195 186-202 |
1/2 |
1.13 |
8:28 |
58 |
7:45 |
162 158-165 |
1254 |
192 186-202 |
0/3 |
1.25 |
9:24 |
56 |
7:26 |
163 160-169 |
1213 |
194 188-200 |
0/3 |
1.38 |
10:22 |
58 |
7:45 |
161 156-166 |
1249 |
194 184-202 |
0/4 |
1.50 |
11:19 |
56 |
7:32 |
159 155-162 |
1198 |
192 188-202 |
0/2 |
1.63 |
12:17 |
59 |
7:50 |
160 157-161 |
1253 |
190 188-204 |
0/0 |
1.75 |
13:15 |
57 |
7:39 |
159 154-162 |
1217 |
196 190-200 |
2/0 |
1.88 |
14:12 |
57 |
7:38 |
163 162-164 |
1245 |
193 186-200 |
3/0 |
2.00 |
15:13 |
1:01 |
8:07 |
162 158-164 |
1314 |
185 174-198 |
4/0 |
2.13 |
16:13 |
1:00 |
7:57 |
163 161-164 |
1297 |
195 190-198 |
3/0 |
2.25 |
17:12 |
1:00 |
7:58 |
164 161-166 |
1306 |
189 184-192 |
1/0 |
2.38 |
18:09 |
57 |
7:32 |
166 165-167 |
1251 |
194 188-200 |
0/3 |
2.50 |
19:06 |
58 |
7:40 |
165 165-166 |
1265 |
195 188-204 |
0/6 |
2.63 |
20:01 |
54 |
7:13 |
167 166-168 |
1206 |
192 186-198 |
3/1 |
2.75 |
20:58 |
57 |
7:38 |
167 167-168 |
1274 |
195 192-202 |
1/0 |
2.88 |
21:58 |
1:00 |
8:01 |
168 167-168 |
1346 |
192 186-196 |
0/6 |
3.00 |
22:56 |
58 |
7:44 |
168 167-169 |
1300 |
192 184-198 |
1/1 |
3.12 |
23:45 |
49 |
6:46 |
171 168-173 |
1158 |
199 196-200 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
194 |
3.1 |
23:44 |
7:36 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
54.21% |
More |
800m |
3:37 |
7:17 |
61.73% |
More |
1km |
4:33 |
7:19 |
64.02% |
More |
Mile |
7:29 |
7:29 |
66.14% |
More |
5k |
23:37 |
7:36 |
71.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:07 |
7:07 |
69.58 |
5km |
23:39 |
7:37 |
71.44 |
5M |
39:09 |
7:50 |
70.74 |
10km |
49:18 |
7:56 |
70.36 |
10M |
1:21:38 |
8:10 |
70.49 |
Half |
1:48:41 |
8:18 |
69.65 |
20M |
2:50:12 |
8:31 |
70.48 |
Mara |
3:46:36 |
8:39 |
70.58 |
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