Wed 1st May 2024 at 3:47pm by spenso
Run > General
-
Time
45:55
-
Miles
5.87
-
Min/mi
7:49
-
Pacing
75.7%
-
WAVA
55.94
-
Stride(cm)
121
-
Cals
680
-
Cadence
170
-
BPM
139
-
%MHR
81.1
-
B/mi
1085
-
Asc(m)
104
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 8.14km - 38:26(4:43/km) 138/152bpm [651b/km] 574cal
2) 0.11km - 21(3:15/km) 136/150bpm [442b/km] 4cal
3) 0.06km - 51(14:19/km) 145/159bpm [2077b/km] 12cal
4) 0.11km - 21(3:02/km) 134/148bpm [406b/km] 5cal
5) 0.07km - 52(12:55/km) 144/157bpm [1859b/km] 11cal
6) 0.12km - 21(2:56/km) 136/152bpm [399b/km] 5cal
7) 0.08km - 50(9:59/km) 150/162bpm [1498b/km] 11cal
8) 0.12km - 21(2:53/km) 136/154bpm [393b/km] 5cal
9) 0.06km - 50(14:20/km) 148/161bpm [2121b/km] 12cal
10) 0.12km - 20(2:57/km) 137/155bpm [403b/km] 5cal
11) 0.46km - 2:23(5:07/km) 146/165bpm [747b/km] 36cal
38:26 21 51 21 52 21 50 21 50 20 2:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:01 |
2:01 |
8:02 |
116 71-131 |
933 |
169 154-174 |
3/8 |
0.50 |
3:54 |
1:54 |
7:35 |
128 126-130 |
971 |
172 170-176 |
3/5 |
0.75 |
6:20 |
2:26 +24
|
9:44 |
130 104-139 |
1266 |
172 120-178 |
9/3 |
1.00 |
8:24 |
2:03 |
8:13 |
131 111-142 |
1076 |
175 170-178 |
11/1 |
1.25 |
10:27 |
2:03 |
8:13 |
137 133-142 |
1125 |
176 172-178 |
13/1 |
1.50 |
12:34 |
2:07 |
8:28 |
142 138-145 |
1202 |
176 174-180 |
16/0 |
1.75 |
14:41 |
2:07 |
8:27 |
141 136-145 |
1191 |
175 170-178 |
14/0 |
2.00 |
16:45 |
2:05 +7
|
8:19 |
136 125-148 |
1131 |
171 118-178 |
13/3 |
2.25 |
18:28 |
1:43 |
6:50 |
133 127-138 |
909 |
173 168-180 |
1/20 |
2.50 |
20:09 |
1:41 |
6:45 |
136 133-138 |
919 |
173 170-176 |
0/16 |
2.75 |
21:51 |
1:41 |
6:46 |
137 134-142 |
926 |
174 172-178 |
0/13 |
3.00 |
23:32 |
1:42 |
6:46 |
138 135-143 |
934 |
173 170-178 |
1/13 |
3.25 |
25:18 |
1:46 |
7:02 |
144 138-148 |
1013 |
174 172-178 |
3/9 |
3.50 |
27:02 |
1:44 |
6:57 |
142 135-149 |
988 |
173 170-178 |
1/18 |
3.75 |
28:46 |
1:44 |
6:55 |
139 135-145 |
960 |
173 172-178 |
3/4 |
4.00 |
30:36 |
1:50 |
7:21 |
146 145-148 |
1073 |
176 172-180 |
4/0 |
4.25 |
32:34 |
1:58 |
7:52 |
145 142-149 |
1141 |
175 174-178 |
4/1 |
4.50 |
34:29 |
1:55 |
7:39 |
145 141-149 |
1110 |
176 174-180 |
7/0 |
4.75 |
36:26 |
1:57 |
7:49 |
146 140-152 |
1142 |
176 174-178 |
5/1 |
5.00 |
38:24 |
1:58 |
7:52 |
144 141-146 |
1134 |
176 174-178 |
7/1 |
5.25 |
41:03 |
2:39 +26
|
10:35 |
142 122-159 |
1504 |
146 76-194 |
2/5 |
5.50 |
43:59 |
2:56 |
11:43 |
145 122-162 |
1700 |
132 78-196 |
4/5 |
5.75 |
45:57 |
1:58 |
7:52 |
147 126-165 |
1157 |
168 80-198 |
5/2 |
5.87 |
46:54 |
57 |
7:46 |
138 135-139 |
1073 |
173 170-176 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.0 |
174 |
5.8 |
43:09 |
7:31 |
Walk |
7.5 |
95 |
0.1 |
3:31 |
29:25 |
Still |
0.2 |
- |
- |
7 |
- |
Pause |
0.2 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:40 |
46.11% |
More |
800m |
3:19 |
6:41 |
52.90% |
More |
1km |
4:11 |
6:44 |
54.91% |
More |
Mile |
6:46 |
6:46 |
58.43% |
More |
5k |
22:21 |
7:12 |
60.11% |
More |
5 miles |
38:23 |
7:41 |
56.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
56.20 |
5km |
23:24 |
7:32 |
57.41 |
5M |
38:44 |
7:45 |
56.29 |
10km |
48:46 |
7:51 |
55.78 |
10M |
1:20:46 |
8:05 |
55.60 |
Half |
1:47:32 |
8:13 |
54.81 |
20M |
2:48:23 |
8:25 |
55.46 |
Mara |
3:44:11 |
8:33 |
55.54 |
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