Fri 10th May 2024 at 6:54pm by Running Sam
Run > General
-
Time
48:21
-
Miles
5.19
-
Min/mi
9:19
-
Pacing
52.3%
-
WAVA
59.82
-
Stride(cm)
98
-
Cals
392
-
Cadence
176
-
BPM
140
-
%MHR
81.8
-
B/mi
1303
-
Asc(m)
59
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 9:37(9:37/mi) 130/145bpm [1250b/mi] 72cal 6.24/7.37mph
2) 1mi - 9:18(9:18/mi) 141/148bpm [1311b/mi] 81cal 6.45/7.51mph
3) 1mi - 9:19(9:19/mi) 142/150bpm [1324b/mi] 76cal 6.44/7.24mph
4) 1mi - 9:05(9:05/mi) 147/154bpm [1334b/mi] 79cal 6.61/7.03mph
5) 1mi - 9:13(9:13/mi) 145/155bpm [1337b/mi] 72cal 6.51/7.56mph
6) 0.19mi - 1:49(9:45/mi) 138/144bpm [1346b/mi] 12cal 6.15/7.22mph
9:37 9:18 9:19 9:05 9:13 1:49
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:52 |
2:52 |
11:26 |
124 70-145 |
1418 |
174 156-178 |
10/1 |
0.50 |
5:15 |
2:23 |
9:33 |
138 130-145 |
1317 |
175 172-178 |
4/6 |
0.75 |
8:29 |
3:14 +1:08
|
12:57 |
126 102-143 |
1632 |
176 142-180 |
6/1 |
1.00 |
13:19 |
4:50 +2:38
|
19:22 |
122 91-136 |
2363 |
177 144-180 |
2/7 |
1.25 |
15:48 |
2:28 |
9:52 |
139 132-144 |
1372 |
177 176-178 |
5/8 |
1.50 |
18:01 |
2:13 |
8:53 |
144 142-146 |
1280 |
177 176-178 |
9/4 |
1.75 |
20:16 |
2:15 |
8:59 |
139 136-147 |
1249 |
177 176-180 |
1/9 |
2.00 |
23:04 |
2:48 +24
|
11:12 |
143 139-148 |
1601 |
175 132-178 |
10/3 |
2.25 |
25:24 |
2:21 |
9:23 |
143 136-147 |
1342 |
177 176-178 |
5/6 |
2.50 |
27:46 |
2:21 |
9:26 |
146 143-148 |
1376 |
176 174-178 |
5/4 |
2.75 |
30:27 |
2:42 +25
|
10:46 |
142 133-149 |
1530 |
176 142-178 |
6/4 |
3.00 |
33:48 |
3:20 +1:00
|
13:22 |
136 111-150 |
1817 |
178 166-182 |
3/8 |
3.25 |
36:10 |
2:22 |
9:30 |
150 149-151 |
1425 |
176 176-178 |
9/1 |
3.50 |
38:28 |
2:17 |
9:09 |
152 149-154 |
1391 |
178 176-180 |
7/3 |
3.75 |
40:41 |
2:14 |
8:55 |
146 141-151 |
1301 |
178 176-180 |
2/11 |
4.00 |
43:29 |
2:47 +36
|
11:09 |
141 130-153 |
1573 |
177 130-180 |
5/6 |
4.25 |
45:38 |
2:10 |
8:38 |
148 143-150 |
1278 |
178 176-180 |
2/11 |
4.50 |
47:53 |
2:15 |
9:00 |
143 138-146 |
1287 |
177 176-180 |
2/14 |
4.75 |
50:56 |
3:02 +42
|
12:10 |
142 129-153 |
1727 |
178 176-182 |
17/1 |
5.00 |
53:49 |
2:53 +26
|
11:33 |
148 143-155 |
1710 |
177 158-180 |
7/8 |
5.19 |
55:38 |
1:49 |
9:49 |
138 132-144 |
1355 |
176 170-180 |
2/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.6 |
176 |
5.2 |
49:14 |
9:36 |
Walk |
10.7 |
129 |
0 |
5:59 |
10:18:03 |
Pause |
0.7 |
- |
- |
25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:33 |
46.93% |
More |
800m |
4:20 |
8:43 |
50.75% |
More |
1km |
5:27 |
8:46 |
52.63% |
More |
Mile |
9:12 |
9:12 |
53.01% |
More |
5k |
30:47 |
9:55 |
55.36% |
More |
5 miles |
53:36 |
10:43 |
51.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
57.84 |
5km |
28:04 |
9:02 |
60.72 |
5M |
46:29 |
9:18 |
59.88 |
10km |
58:31 |
9:25 |
59.58 |
10M |
1:36:54 |
9:41 |
59.33 |
Half |
2:09:01 |
9:51 |
58.23 |
20M |
3:22:02 |
10:06 |
58.58 |
Mara |
4:28:59 |
10:16 |
58.32 |
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