Tue 30th Apr 2024 at 1:00pm by loulamac
Run > General
-
Time
45:32
-
Miles
4.10
-
Min/mi
11:06
-
Pacing
48.2%
-
WAVA
48.14
-
Stride(cm)
86
-
Cals
418
-
Cadence
169
-
BPM
153
-
%MHR
89.5
-
B/mi
1700
-
Asc(m)
189
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 12:28(12:28/mi) 140/155bpm [1745b/mi] 106cal 4.81/6.32mph
2) 1mi - 10:37(10:37/mi) 156/159bpm [1655b/mi] 100cal 5.65/6.14mph
3) 1mi - 10:46(10:46/mi) 157/164bpm [1690b/mi] 99cal 5.57/6.03mph
4) 1mi - 10:50(10:50/mi) 160/165bpm [1733b/mi] 105cal 5.54/5.89mph
5) 0.1mi - 52(8:18/mi) 166/168bpm [1378b/mi] 8cal 7.23/6.26mph
12:28 10:37 10:46 10:50 52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:49 |
1:49 |
14:29 |
112 86-134 |
1622 |
168 164-174 |
0/0 |
0.25 |
3:30 |
1:41 |
13:27 |
138 134-143 |
1857 |
167 162-170 |
0/0 |
0.38 |
5:27 |
1:57 +7
|
15:40 |
146 141-150 |
2286 |
168 166-170 |
0/0 |
0.50 |
8:32 |
3:05 +1:26
|
24:39 |
135 116-149 |
3327 |
170 168-174 |
44/0 |
0.63 |
9:59 |
1:27 |
11:38 |
140 127-147 |
1630 |
169 166-170 |
7/6 |
0.75 |
11:20 |
1:21 |
10:44 |
149 148-151 |
1600 |
170 168-172 |
6/14 |
0.88 |
12:40 |
1:20 |
10:41 |
149 147-151 |
1591 |
169 166-170 |
3/8 |
1.00 |
14:01 |
1:21 |
10:50 |
152 150-154 |
1646 |
169 166-170 |
10/4 |
1.13 |
15:20 |
1:19 |
10:34 |
155 154-155 |
1638 |
169 168-172 |
2/6 |
1.25 |
16:42 |
1:22 |
10:57 |
154 150-155 |
1686 |
169 166-170 |
3/8 |
1.38 |
18:00 |
1:17 |
10:17 |
156 155-157 |
1605 |
169 168-170 |
10/3 |
1.50 |
19:31 |
1:32 +11
|
12:14 |
155 151-157 |
1896 |
169 166-172 |
5/10 |
1.63 |
20:53 |
1:21 |
10:51 |
155 154-156 |
1680 |
169 168-170 |
7/5 |
1.75 |
22:13 |
1:20 |
10:40 |
157 156-158 |
1674 |
169 164-172 |
4/5 |
1.88 |
23:33 |
1:20 |
10:44 |
156 152-158 |
1674 |
169 168-170 |
12/3 |
2.00 |
24:49 |
1:16 |
10:05 |
158 157-159 |
1593 |
169 168-170 |
0/14 |
2.13 |
29:01 |
4:12 +2:57
|
33:38 |
143 124-160 |
4809 |
169 166-170 |
11/4 |
2.25 |
30:34 |
1:33 |
12:22 |
151 147-159 |
1868 |
170 168-172 |
5/6 |
2.38 |
31:57 |
1:24 |
11:08 |
156 153-158 |
1738 |
169 166-170 |
7/8 |
2.50 |
33:15 |
1:18 |
10:21 |
158 156-160 |
1636 |
169 166-170 |
9/2 |
2.63 |
34:33 |
1:18 |
10:26 |
161 160-162 |
1679 |
170 168-172 |
6/8 |
2.75 |
35:51 |
1:18 |
10:22 |
162 161-163 |
1680 |
168 166-170 |
16/9 |
2.88 |
37:11 |
1:20 |
10:42 |
161 161-163 |
1722 |
169 166-170 |
11/11 |
3.00 |
38:32 |
1:21 |
10:44 |
162 161-163 |
1740 |
168 166-170 |
9/16 |
3.13 |
39:53 |
1:21 |
10:47 |
161 157-162 |
1736 |
168 166-170 |
9/10 |
3.25 |
41:29 |
1:36 +15
|
12:51 |
161 158-162 |
2069 |
169 168-172 |
9/3 |
3.38 |
42:54 |
1:25 |
11:21 |
157 153-161 |
1783 |
169 166-172 |
6/3 |
3.50 |
44:16 |
1:22 |
10:57 |
161 158-164 |
1762 |
168 166-170 |
6/4 |
3.63 |
45:38 |
1:22 |
10:52 |
161 159-163 |
1751 |
168 166-170 |
3/7 |
3.75 |
47:19 |
1:42 +16
|
13:33 |
160 158-163 |
2169 |
170 168-174 |
17/1 |
3.88 |
49:07 |
1:48 +27
|
14:20 |
160 157-164 |
2294 |
171 166-176 |
11/7 |
4.00 |
50:19 |
1:13 |
9:40 |
160 154-165 |
1547 |
173 172-174 |
13/12 |
4.10 |
51:12 |
53 |
8:26 |
166 164-168 |
1401 |
172 170-174 |
3/18 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.8 |
169 |
4.1 |
45:24 |
12:26 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.3 |
- |
- |
9 |
- |
Pause |
9.9 |
- |
- |
5:39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:15 |
42.17% |
More |
800m |
5:10 |
10:24 |
40.95% |
More |
1km |
6:30 |
10:28 |
42.46% |
More |
Mile |
10:38 |
10:38 |
44.36% |
More |
5k |
36:49 |
11:51 |
44.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:12 |
10:12 |
46.26 |
5km |
33:56 |
10:55 |
48.58 |
5M |
56:12 |
11:14 |
47.88 |
10km |
1:10:45 |
11:23 |
47.61 |
10M |
1:57:10 |
11:43 |
47.36 |
Half |
2:35:59 |
11:54 |
46.46 |
20M |
4:04:16 |
12:13 |
46.68 |
Mara |
5:25:13 |
12:25 |
46.43 |
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