Thu 9th May 2024 at 6:33am by marttn
Run > General
-
Time
40:18
-
Miles
4.38
-
Min/mi
9:12
-
Pacing
61.8%
-
WAVA
45.60
-
Stride(cm)
102
-
Cals
494
-
Cadence
172
-
BPM
142
-
%MHR
73.9
-
B/mi
1305
-
Asc(m)
107
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 0.62mi - 5:33(8:56/mi) 131/144bpm [1171b/mi] 63cal
2) 0.62mi - 5:27(8:46/mi) 144/148bpm [1263b/mi] 69cal
3) 0.62mi - 5:14(8:26/mi) 141/149bpm [1188b/mi] 65cal
4) 0.62mi - 5:29(8:50/mi) 139/145bpm [1228b/mi] 67cal
5) 0.62mi - 6:14(10:02/mi) 141/150bpm [1414b/mi] 73cal
6) 0.62mi - 6:15(10:04/mi) 148/157bpm [1490b/mi] 79cal
7) 0.62mi - 5:39(9:05/mi) 150/159bpm [1364b/mi] 72cal
8) 0.03mi - 26(12:38/mi) 160/161bpm [2020b/mi] 6cal
5:33 5:27 5:14 5:29 6:14 6:15 5:39 26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:04 |
1:04 |
8:34 |
111 87-122 |
952 |
167 98-178 |
0/8 |
0.25 |
2:10 |
1:06 |
8:45 |
128 120-132 |
1120 |
175 172-178 |
1/7 |
0.38 |
3:19 |
1:09 |
9:11 |
134 132-136 |
1230 |
173 172-176 |
3/2 |
0.50 |
4:25 |
1:06 |
8:49 |
139 135-142 |
1226 |
174 172-174 |
1/1 |
0.63 |
5:35 |
1:10 |
9:19 |
141 135-143 |
1315 |
173 168-176 |
3/2 |
0.75 |
6:51 |
1:16 |
10:07 |
145 143-148 |
1466 |
172 170-174 |
7/0 |
0.88 |
7:57 |
1:06 |
8:48 |
145 140-147 |
1276 |
172 168-178 |
2/8 |
1.00 |
8:55 |
58 |
7:46 |
143 141-145 |
1110 |
175 172-176 |
0/8 |
1.13 |
9:59 |
1:04 |
8:33 |
143 142-144 |
1223 |
173 172-174 |
0/4 |
1.25 |
11:03 |
1:04 |
8:29 |
141 138-143 |
1195 |
173 172-176 |
0/6 |
1.38 |
12:13 |
1:10 |
9:23 |
142 141-144 |
1333 |
172 168-176 |
3/0 |
1.50 |
13:21 |
1:08 |
9:01 |
145 141-148 |
1308 |
172 170-176 |
1/3 |
1.63 |
14:20 |
1:00 |
7:58 |
140 134-143 |
1114 |
173 172-174 |
0/10 |
1.75 |
15:19 |
58 |
7:45 |
139 137-141 |
1078 |
172 170-174 |
0/12 |
1.88 |
16:19 |
1:00 |
8:02 |
136 134-137 |
1092 |
173 170-174 |
0/10 |
2.00 |
17:20 |
1:02 |
8:13 |
136 132-142 |
1118 |
173 172-176 |
0/4 |
2.13 |
18:23 |
1:03 |
8:20 |
140 139-142 |
1167 |
174 172-178 |
0/6 |
2.25 |
19:28 |
1:05 |
8:40 |
139 136-142 |
1204 |
175 172-176 |
1/4 |
2.38 |
20:34 |
1:06 |
8:47 |
142 139-145 |
1247 |
174 174-176 |
5/0 |
2.50 |
21:53 |
1:20 |
10:36 |
140 136-142 |
1485 |
171 168-176 |
3/1 |
2.63 |
23:06 |
1:13 |
9:45 |
141 138-142 |
1374 |
171 168-176 |
2/1 |
2.75 |
24:25 |
1:18 |
10:27 |
137 133-143 |
1431 |
171 168-174 |
5/0 |
2.88 |
25:46 |
1:22 |
10:53 |
139 132-142 |
1514 |
170 166-174 |
4/0 |
3.00 |
27:01 |
1:15 |
9:57 |
143 140-146 |
1423 |
172 168-176 |
6/1 |
3.13 |
28:06 |
1:05 |
8:43 |
147 144-149 |
1281 |
174 170-178 |
3/2 |
3.25 |
29:17 |
1:11 |
9:24 |
147 142-151 |
1383 |
174 168-180 |
7/0 |
3.38 |
30:28 |
1:11 |
9:27 |
149 139-153 |
1407 |
173 170-176 |
2/1 |
3.50 |
31:40 |
1:12 |
9:36 |
147 144-150 |
1411 |
174 170-176 |
7/0 |
3.63 |
33:04 |
1:25 |
11:17 |
147 144-149 |
1659 |
170 168-172 |
11/0 |
3.75 |
34:27 |
1:23 |
11:05 |
154 149-158 |
1707 |
171 168-174 |
11/0 |
3.88 |
35:38 |
1:10 |
9:23 |
152 147-157 |
1427 |
173 170-176 |
2/1 |
4.00 |
36:45 |
1:07 |
9:00 |
149 147-151 |
1341 |
173 170-176 |
4/0 |
4.13 |
37:49 |
1:03 |
8:28 |
153 151-154 |
1294 |
176 174-178 |
4/2 |
4.25 |
40:43 |
2:54 +1:48
|
23:11 |
143 119-155 |
3315 |
170 132-178 |
3/1 |
4.38 |
41:54 |
1:11 |
9:28 |
152 137-161 |
1439 |
177 164-180 |
9/0 |
4.38 |
42:05 |
11 |
23:51 |
158 156-161 |
3769 |
145 126-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
172 |
4.4 |
40:03 |
9:10 |
Walk |
4.8 |
126 |
0 |
2:02 |
3:06:33 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:44 |
37.48% |
More |
800m |
3:57 |
7:57 |
42.64% |
More |
1km |
4:59 |
8:02 |
44.15% |
More |
Mile |
8:20 |
8:20 |
45.43% |
More |
5k |
27:49 |
8:57 |
46.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:25 |
8:25 |
44.95 |
5km |
28:00 |
9:01 |
45.89 |
5M |
46:22 |
9:16 |
45.43 |
10km |
58:23 |
9:24 |
45.22 |
10M |
1:36:41 |
9:40 |
45.25 |
Half |
2:08:43 |
9:50 |
44.69 |
20M |
3:21:34 |
10:05 |
45.23 |
Mara |
4:28:22 |
10:15 |
45.30 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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