Tue 30th Apr 2024 at 6:21am by richmac
Run > General
-
Time
47:15
-
Miles
4.45
-
Min/mi
10:37
-
Pacing
80.7%
-
WAVA
45.84
-
Stride(cm)
96
-
Cals
721
-
Cadence
158
-
BPM
153
-
%MHR
90.8
-
B/mi
1629
-
Asc(m)
114
-
Hillscore
11
-
Surface
Road
Notes & Comments
1 comments
1) 1km - 7:02(7:02/km) 133/146bpm [935b/km] 83cal 78/80rpm 8.54/10.66kmph
2) 1km - 8:10(8:10/km) 152/160bpm [1241b/km] 121cal 77/80rpm 7.35/9.79kmph
3) 1km - 6:55(6:55/km) 154/160bpm [1065b/km] 104cal 78/81rpm 8.68/9.97kmph
4) 1km - 6:30(6:30/km) 156/161bpm [1015b/km] 99cal 79/80rpm 9.23/10.33kmph
5) 1km - 5:57(5:57/km) 156/162bpm [928b/km] 88cal 80/81rpm 10.08/11.02kmph
6) 1km - 5:40(5:40/km) 159/164bpm [901b/km] 89cal 81/84rpm 10.59/12.13kmph
7) 1km - 6:06(6:06/km) 166/173bpm [1012b/km] 111cal 80/84rpm 9.84/12.1kmph
8) 0.16km - 56(5:59/km) 166/172bpm [993b/km] 26cal 81/83rpm 10.03/11.41kmph
7:02 8:10 6:55 6:30 5:57 5:40 6:06 56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:31 |
1:31 |
12:06 |
112 78-132 |
1356 |
154 150-158 |
106/3 |
0.25 |
2:50 |
1:19 |
10:33 |
130 126-134 |
1371 |
156 154-160 |
1/6 |
0.38 |
4:21 |
1:31 |
12:08 |
137 126-143 |
1663 |
157 156-158 |
6/3 |
0.50 |
5:43 |
1:22 |
10:58 |
143 142-144 |
1568 |
158 156-158 |
1/2 |
0.63 |
7:07 |
1:24 |
11:09 |
144 141-146 |
1606 |
157 154-158 |
4/0 |
0.75 |
9:11 |
2:04 |
16:31 |
145 139-150 |
2396 |
152 150-154 |
8/0 |
0.88 |
11:16 |
2:05 |
16:43 |
150 145-153 |
2507 |
151 146-154 |
12/0 |
1.00 |
12:38 |
1:22 |
10:56 |
156 153-158 |
1705 |
156 154-160 |
11/0 |
1.13 |
13:57 |
1:18 |
10:28 |
158 154-160 |
1654 |
158 156-160 |
16/0 |
1.25 |
15:18 |
1:22 |
10:53 |
155 153-158 |
1687 |
158 158-162 |
4/2 |
1.38 |
16:38 |
1:19 |
10:36 |
156 150-160 |
1653 |
159 156-162 |
13/0 |
1.50 |
18:08 |
1:30 |
12:00 |
151 150-152 |
1813 |
154 150-158 |
4/2 |
1.63 |
19:30 |
1:23 |
11:01 |
153 152-155 |
1687 |
156 148-160 |
1/3 |
1.75 |
20:47 |
1:16 |
10:12 |
154 151-157 |
1571 |
156 150-160 |
4/0 |
1.88 |
22:16 |
1:29 |
11:52 |
157 154-159 |
1864 |
155 152-160 |
8/0 |
2.00 |
23:43 |
1:27 |
11:38 |
159 153-161 |
1849 |
155 150-156 |
1/2 |
2.13 |
25:06 |
1:23 |
11:02 |
153 152-156 |
1687 |
157 152-160 |
4/2 |
2.25 |
26:20 |
1:14 |
9:51 |
157 151-161 |
1547 |
158 158-160 |
6/0 |
2.38 |
27:35 |
1:16 |
10:05 |
154 148-157 |
1554 |
159 158-160 |
5/0 |
2.50 |
28:47 |
1:11 |
9:32 |
157 154-159 |
1496 |
159 158-160 |
2/6 |
2.63 |
29:58 |
1:11 |
9:28 |
153 147-156 |
1450 |
159 158-160 |
2/2 |
2.75 |
31:06 |
1:08 |
9:07 |
153 151-157 |
1395 |
159 156-160 |
1/3 |
2.88 |
32:30 |
1:23 |
11:07 |
156 155-157 |
1733 |
158 154-162 |
0/5 |
3.00 |
33:39 |
1:10 |
9:18 |
159 154-162 |
1479 |
159 154-162 |
0/8 |
3.13 |
34:45 |
1:06 |
8:46 |
156 153-160 |
1368 |
160 160-160 |
2/0 |
3.25 |
35:49 |
1:04 |
8:33 |
162 158-163 |
1384 |
161 160-166 |
0/9 |
3.38 |
36:54 |
1:05 |
8:38 |
161 158-164 |
1389 |
164 162-166 |
0/13 |
3.50 |
37:55 |
1:01 |
8:09 |
158 156-161 |
1288 |
165 164-168 |
0/14 |
3.63 |
39:05 |
1:10 |
9:22 |
160 153-163 |
1499 |
161 156-166 |
0/14 |
3.75 |
40:37 |
1:32 |
12:15 |
156 152-158 |
1911 |
158 152-164 |
0/8 |
3.88 |
42:12 |
1:35 |
12:40 |
160 158-161 |
2028 |
156 154-160 |
5/0 |
4.00 |
43:24 |
1:11 |
9:30 |
165 161-169 |
1567 |
162 156-168 |
7/0 |
4.13 |
44:28 |
1:04 |
8:35 |
171 169-172 |
1469 |
164 162-164 |
4/2 |
4.25 |
45:32 |
1:04 |
8:33 |
172 171-172 |
1470 |
162 158-164 |
0/9 |
4.38 |
46:36 |
1:04 |
8:32 |
172 171-173 |
1469 |
162 162-162 |
0/19 |
4.45 |
47:18 |
42 |
9:32 |
164 152-170 |
1564 |
163 162-166 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.5 |
159 |
3.6 |
36:10 |
9:55 |
Walk |
23.3 |
152 |
0.8 |
11:00 |
13:44 |
Still |
0.3 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
40.62% |
More |
800m |
4:13 |
8:28 |
47.19% |
More |
1km |
5:19 |
8:34 |
48.65% |
More |
Mile |
9:03 |
9:03 |
48.57% |
More |
5k |
31:02 |
9:59 |
48.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:42 |
9:42 |
45.32 |
5km |
32:17 |
10:23 |
46.36 |
5M |
53:28 |
10:42 |
45.63 |
10km |
1:07:19 |
10:50 |
45.28 |
10M |
1:51:28 |
11:09 |
45.23 |
Half |
2:28:24 |
11:20 |
44.62 |
20M |
3:52:24 |
11:37 |
45.14 |
Mara |
5:09:25 |
11:49 |
45.21 |
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Good effort there.