Mon 29th Apr 2024 at 10:37am by Steve1972
Run > General
-
Time
4:03:13
-
Miles
17.41
-
Min/mi
13:58
-
Pacing
35.2%
-
WAVA
36.52
-
Stride(cm)
73
-
Cals
2111
-
Cadence
158
-
BPM
139
-
%MHR
77.2
-
B/mi
1942
-
Asc(m)
110
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1km - 7:29(7:29/km) 135/149bpm [1010b/km] 78cal
2) 1km - 7:51(7:51/km) 139/152bpm [1091b/km] 80cal
3) 1km - 7:53(7:53/km) 144/153bpm [1136b/km] 81cal
4) 1km - 7:54(7:54/km) 144/156bpm [1137b/km] 80cal
5) 1km - 7:49(7:49/km) 144/154bpm [1125b/km] 79cal
6) 1km - 8:28(8:28/km) 137/152bpm [1159b/km] 73cal
7) 1km - 8:02(8:02/km) 142/153bpm [1141b/km] 80cal
8) 1km - 8:24(8:24/km) 141/153bpm [1184b/km] 78cal
9) 1km - 8:09(8:09/km) 143/153bpm [1166b/km] 80cal
10) 1km - 7:56(7:56/km) 142/153bpm [1128b/km] 78cal
11) 1km - 9:16(9:16/km) 134/154bpm [1242b/km] 71cal
12) 1km - 8:18(8:18/km) 134/150bpm [1112b/km] 73cal
13) 1km - 8:30(8:30/km) 140/154bpm [1189b/km] 77cal
14) 1km - 8:28(8:28/km) 142/153bpm [1202b/km] 78cal
15) 1km - 8:41(8:41/km) 142/153bpm [1234b/km] 77cal
16) 1km - 9:13(9:13/km) 136/150bpm [1253b/km] 72cal
17) 1km - 8:31(8:31/km) 143/153bpm [1218b/km] 78cal
18) 1km - 8:30(8:30/km) 142/154bpm [1208b/km] 74cal
19) 1km - 11:13(11:13/km) 129/149bpm [1446b/km] 67cal
20) 1km - 9:44(9:44/km) 132/144bpm [1284b/km] 67cal
21) 1km - 9:46(9:46/km) 133/146bpm [1298b/km] 70cal
22) 1km - 9:25(9:25/km) 135/150bpm [1272b/km] 71cal
23) 1km - 8:49(8:49/km) 140/150bpm [1235b/km] 73cal
24) 1km - 8:58(8:58/km) 141/150bpm [1265b/km] 75cal
25) 1km - 8:51(8:51/km) 140/150bpm [1238b/km] 71cal
26) 1km - 8:45(8:45/km) 141/150bpm [1235b/km] 75cal
27) 1km - 8:55(8:55/km) 141/150bpm [1256b/km] 74cal
28) 1km - 9:16(9:16/km) 142/151bpm [1315b/km] 80cal
29) 0.02km - 10(10:07/km) 136/136bpm [1376b/km] 1cal
7:29 7:51 7:53 7:54 7:49 8:28 8:02 8:24 8:09 7:56 9:16 8:18 8:30 8:28 8:41 9:13 8:31 8:30 11:13 9:44 9:46 9:25 8:49 8:58 8:51 8:45 8:55 9:16 10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
6:08 |
6:08 |
12:15 |
132 111-149 |
1617 |
166 126-186 |
6/6 |
1.00 |
13:09 |
7:01 +49
|
14:03 |
139 118-152 |
1953 |
167 120-188 |
11/13 |
1.50 |
19:15 |
6:06 |
12:11 |
143 131-153 |
1742 |
168 134-184 |
9/11 |
2.00 |
25:47 |
6:32 |
13:05 |
145 131-153 |
1896 |
163 126-186 |
12/13 |
2.50 |
32:05 |
6:18 |
12:37 |
143 130-156 |
1803 |
167 136-186 |
14/14 |
3.00 |
38:41 |
6:36 +16
|
13:11 |
145 133-154 |
1912 |
166 108-184 |
11/11 |
3.50 |
46:11 |
7:30 +39
|
15:00 |
139 126-152 |
2086 |
158 130-190 |
9/15 |
4.00 |
58:17 |
12:06 +5:42
|
24:12 |
140 118-153 |
3387 |
169 132-196 |
14/12 |
4.50 |
1:05:10 |
6:54 |
13:47 |
141 129-153 |
1944 |
159 124-186 |
10/12 |
5.00 |
1:12:29 |
7:19 +45
|
14:37 |
141 119-153 |
2061 |
164 134-188 |
9/8 |
5.50 |
1:18:50 |
6:21 |
12:43 |
142 131-153 |
1806 |
166 136-190 |
12/10 |
6.00 |
1:25:20 |
6:29 |
12:58 |
143 130-153 |
1855 |
166 136-190 |
8/7 |
6.50 |
1:31:56 |
6:36 |
13:12 |
144 130-154 |
1901 |
164 136-188 |
10/13 |
7.00 |
1:44:52 |
12:57 +5:07
|
25:53 |
126 119-141 |
3262 |
145 132-188 |
8/7 |
7.50 |
1:51:38 |
6:45 +10
|
13:31 |
139 123-153 |
1879 |
166 132-190 |
8/10 |
8.00 |
1:58:25 |
6:47 |
13:34 |
141 127-154 |
1913 |
162 130-190 |
10/8 |
8.50 |
2:05:13 |
6:48 |
13:36 |
140 128-153 |
1904 |
163 134-190 |
12/14 |
9.00 |
2:12:10 |
6:57 |
13:54 |
142 129-153 |
1974 |
159 136-190 |
7/8 |
9.50 |
2:24:27 |
12:17 +4:44
|
24:35 |
137 124-152 |
3367 |
152 106-190 |
13/10 |
10.00 |
2:31:12 |
6:45 |
13:30 |
140 124-151 |
1891 |
165 134-190 |
7/7 |
10.50 |
2:38:10 |
6:57 |
13:55 |
142 131-153 |
1976 |
160 136-194 |
15/13 |
11.00 |
2:45:07 |
6:57 |
13:54 |
143 131-154 |
1988 |
160 130-196 |
10/14 |
11.50 |
2:54:25 |
9:18 +1:17
|
18:36 |
134 122-152 |
2492 |
146 106-192 |
13/13 |
12.00 |
3:03:23 |
8:58 |
17:57 |
127 118-136 |
2279 |
138 122-160 |
10/9 |
12.50 |
3:11:10 |
7:47 +9
|
15:33 |
135 124-144 |
2100 |
152 112-200 |
15/14 |
13.00 |
3:19:04 |
7:54 |
15:49 |
132 124-146 |
2087 |
148 118-194 |
12/12 |
13.50 |
3:30:03 |
10:59 +3:15
|
21:57 |
134 123-146 |
2942 |
150 128-190 |
13/13 |
14.00 |
3:37:19 |
7:16 +18
|
14:33 |
141 132-150 |
2051 |
160 138-194 |
16/16 |
14.50 |
3:44:22 |
7:03 |
14:06 |
141 130-150 |
1988 |
159 138-194 |
16/16 |
15.00 |
3:51:47 |
7:25 +14
|
14:50 |
139 130-150 |
2061 |
156 132-192 |
16/17 |
15.50 |
3:59:32 |
7:45 +35
|
15:30 |
141 128-150 |
2185 |
156 134-192 |
15/15 |
16.00 |
4:06:39 |
7:07 |
14:14 |
141 133-150 |
2008 |
156 136-192 |
14/13 |
16.50 |
4:13:55 |
7:16 |
14:32 |
140 132-150 |
2035 |
156 134-194 |
20/21 |
17.00 |
4:20:54 |
6:59 |
13:59 |
141 132-149 |
1971 |
160 126-194 |
16/16 |
17.41 |
4:27:31 |
6:37 +19
|
16:11 |
143 135-151 |
2314 |
155 112-192 |
17/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
36.8 |
184 |
8.5 |
1:38:22 |
11:31 |
Walk |
63.2 |
141 |
8.9 |
2:49:05 |
19:04 |
Still |
0.0 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:44 |
11:00 |
30.41% |
More |
800m |
5:48 |
11:41 |
33.67% |
More |
1km |
7:28 |
12:01 |
34.13% |
More |
Mile |
12:24 |
12:24 |
34.89% |
More |
5k |
39:50 |
12:49 |
36.98% |
More |
5 miles |
1:12:09 |
14:26 |
33.25% |
More |
10k |
1:28:03 |
14:10 |
34.03% |
More |
10 miles |
2:31:12 |
15:07 |
32.76% |
More |
Half |
3:20:29 |
15:18 |
32.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:46 |
11:46 |
36.77 |
5km |
39:08 |
12:36 |
37.63 |
5M |
1:04:49 |
12:58 |
37.01 |
10km |
1:21:36 |
13:08 |
36.72 |
10M |
2:15:08 |
13:31 |
36.66 |
Half |
2:59:55 |
13:44 |
36.15 |
20M |
4:41:44 |
14:05 |
36.58 |
Mara |
6:15:06 |
14:19 |
36.64 |
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