Sat 4th May 2024 at 7:03am by Nicky Boy
Run > General
-
Time
32:23
-
Miles
3.53
-
Min/mi
9:10
-
Pacing
25.9%
-
WAVA
59.08
-
Stride(cm)
106
-
Cals
393
-
Cadence
166
-
BPM
153
-
%MHR
85.1
-
B/mi
1405
-
Asc(m)
94
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 9:48(9:48/mi) 142/153bpm [1393b/mi] 113cal 6.12/6.66mph
2) 1mi - 9:01(9:01/mi) 160/170bpm [1442b/mi] 116cal 6.66/7.03mph
3) 1mi - 8:51(8:51/mi) 156/168bpm [1380b/mi] 105cal 6.78/7.31mph
4) 0.53mi - 4:44(8:56/mi) 159/167bpm [1420b/mi] 59cal 6.72/7.08mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:04 |
128 115-135 |
1417 |
157 124-168 |
4/0 |
0.25 |
2:38 |
1:15 |
10:00 |
134 130-138 |
1341 |
162 160-164 |
2/0 |
0.38 |
3:52 |
1:14 |
9:51 |
137 134-140 |
1350 |
163 160-166 |
0/1 |
0.50 |
5:03 |
1:11 |
9:29 |
142 137-146 |
1347 |
164 162-166 |
1/0 |
0.63 |
6:14 |
1:11 |
9:25 |
147 144-150 |
1385 |
165 162-168 |
2/0 |
0.75 |
7:23 |
1:09 |
9:14 |
148 145-150 |
1366 |
165 164-166 |
1/2 |
0.88 |
8:36 |
1:13 |
9:43 |
150 146-153 |
1458 |
165 162-166 |
1/2 |
1.00 |
9:48 |
1:12 |
9:34 |
151 148-153 |
1445 |
165 162-168 |
1/1 |
1.13 |
10:54 |
1:06 |
8:48 |
154 151-156 |
1355 |
167 164-174 |
0/3 |
1.25 |
11:59 |
1:06 |
8:44 |
157 151-163 |
1372 |
167 162-170 |
0/3 |
1.38 |
13:09 |
1:10 |
9:17 |
159 157-163 |
1475 |
167 166-168 |
0/1 |
1.50 |
14:16 |
1:07 |
8:54 |
161 159-163 |
1432 |
167 166-170 |
0/2 |
1.63 |
15:24 |
1:08 |
9:06 |
163 160-166 |
1482 |
166 160-170 |
2/8 |
1.75 |
16:33 |
1:09 |
9:15 |
166 161-170 |
1537 |
166 154-170 |
0/16 |
1.88 |
17:41 |
1:08 |
9:01 |
164 160-166 |
1478 |
166 162-168 |
12/12 |
2.00 |
18:55 |
1:15 +8
|
9:58 |
157 152-162 |
1564 |
167 164-172 |
4/10 |
2.13 |
20:00 |
1:05 |
8:38 |
161 154-165 |
1390 |
168 166-170 |
5/11 |
2.25 |
21:05 |
1:05 |
8:40 |
161 159-163 |
1395 |
168 166-170 |
16/4 |
2.38 |
22:07 |
1:02 |
8:12 |
162 160-164 |
1329 |
169 166-172 |
7/20 |
2.50 |
23:13 |
1:06 |
8:48 |
159 155-162 |
1398 |
168 160-170 |
19/18 |
2.63 |
24:38 |
1:26 +12
|
11:25 |
160 153-167 |
1827 |
164 94-174 |
6/4 |
2.75 |
29:18 |
4:40 +3:31
|
37:20 |
133 97-168 |
4965 |
166 156-170 |
12/9 |
2.88 |
30:29 |
1:10 |
9:24 |
155 149-158 |
1457 |
167 166-170 |
14/1 |
3.00 |
31:30 |
1:01 |
8:10 |
156 154-158 |
1273 |
171 166-174 |
18/0 |
3.13 |
32:52 |
1:22 +13
|
11:00 |
159 154-165 |
1749 |
167 158-172 |
4/32 |
3.25 |
33:59 |
1:07 |
8:55 |
156 151-160 |
1391 |
167 164-168 |
3/1 |
3.38 |
35:04 |
1:05 |
8:37 |
157 156-160 |
1354 |
169 166-170 |
1/7 |
3.50 |
36:10 |
1:06 |
8:50 |
161 155-165 |
1422 |
167 164-172 |
2/3 |
3.53 |
36:26 |
16 |
9:04 |
162 162-163 |
1468 |
163 162-164 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.2 |
166 |
3.5 |
32:03 |
10:16 |
Walk |
0.7 |
114 |
0 |
18 |
23:15 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
10.0 |
- |
- |
4:04 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
44.27% |
More |
800m |
4:13 |
8:29 |
52.37% |
More |
1km |
5:28 |
8:48 |
52.70% |
More |
Mile |
8:54 |
8:54 |
55.12% |
More |
5k |
32:06 |
10:20 |
52.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
57.74 |
5km |
28:17 |
9:06 |
59.19 |
5M |
46:50 |
9:22 |
58.56 |
10km |
58:58 |
9:29 |
58.25 |
10M |
1:37:39 |
9:46 |
58.34 |
Half |
2:10:01 |
9:55 |
57.63 |
20M |
3:23:37 |
10:11 |
58.31 |
Mara |
4:31:06 |
10:21 |
58.40 |
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