Sat 11th May 2024 at 10:10am by Cheeky’s Dad
Run > Medium Long Run
warm
-
Time
1:28:30
-
Miles
8.71
-
Min/mi
10:10
-
Pacing
79.6%
-
WAVA
51.48
-
Stride(cm)
100
-
Cals
1118
-
Cadence
159
-
BPM
139
-
%MHR
77.4
-
B/mi
1416
-
Asc(m)
204
-
Hillscore
18
-
Surface
Road
Notes & Comments
Easy with a fast mile thrown in for UTMOST
1) 1mi - 9:38(9:38/mi) 116/137bpm [1118b/mi] 95cal
2) 0.69mi - 5:51(8:26/mi) 138/148bpm [1165b/mi] 78cal
3) 1mi - 6:46(6:46/mi) 136/149bpm [921b/mi] 99cal
4) 1mi - 10:57(10:57/mi) 142/155bpm [1555b/mi] 137cal
5) 1mi - 11:30(11:30/mi) 147/156bpm [1691b/mi] 144cal
6) 1mi - 10:43(10:43/mi) 146/157bpm [1564b/mi] 137cal
7) 1mi - 12:27(12:27/mi) 146/155bpm [1818b/mi] 161cal
8) 1mi - 9:54(9:54/mi) 141/151bpm [1396b/mi] 122cal
9) 1mi - 10:33(10:33/mi) 149/160bpm [1572b/mi] 142cal
10) 0.01mi - 11(12:39/mi) 157/159bpm [1986b/mi] 3cal
9:38 5:51 6:46 10:57 11:30 10:43 12:27 9:54 10:33 11
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:19 |
2:19 |
9:16 |
98 60-111 |
909 |
154 114-160 |
1/32 |
| 0.50 |
4:55 |
2:36 |
10:23 |
111 104-118 |
1152 |
156 152-160 |
0/32 |
| 0.75 |
7:33 |
2:39 |
10:35 |
123 111-135 |
1301 |
157 154-160 |
1/19 |
| 1.00 |
9:38 |
2:05 |
8:19 |
133 128-137 |
1106 |
163 156-166 |
12/10 |
| 1.25 |
11:39 |
2:01 |
8:03 |
134 131-139 |
1080 |
167 164-170 |
2/14 |
| 1.50 |
13:51 |
2:12 |
8:49 |
141 136-147 |
1244 |
164 160-170 |
8/8 |
| 1.75 |
15:52 |
2:01 |
8:05 |
139 131-146 |
1123 |
170 166-180 |
1/11 |
| 2.00 |
17:34 |
1:42 |
6:48 |
134 125-148 |
911 |
177 174-180 |
1/13 |
| 2.25 |
19:13 |
1:38 |
6:33 |
138 129-149 |
904 |
177 176-180 |
0/25 |
| 2.50 |
20:54 |
1:41 |
6:44 |
134 132-137 |
902 |
177 170-180 |
2/14 |
| 2.75 |
22:47 |
1:54 |
7:35 |
130 121-133 |
985 |
170 152-178 |
4/6 |
| 3.00 |
25:30 |
2:42 |
10:50 |
126 114-149 |
1365 |
159 154-164 |
5/4 |
| 3.25 |
28:07 |
2:37 |
10:27 |
151 148-154 |
1577 |
159 156-162 |
6/0 |
| 3.50 |
30:54 |
2:47 |
11:08 |
149 146-152 |
1659 |
158 154-162 |
5/0 |
| 3.75 |
33:50 |
2:56 |
11:45 |
146 140-155 |
1715 |
158 150-164 |
6/0 |
| 4.00 |
36:27 |
2:37 |
10:29 |
149 142-154 |
1562 |
158 154-162 |
13/1 |
| 4.25 |
39:09 |
2:42 |
10:48 |
144 143-146 |
1556 |
157 154-160 |
6/1 |
| 4.50 |
42:06 |
2:57 |
11:48 |
144 139-151 |
1699 |
155 104-160 |
9/6 |
| 4.75 |
45:18 |
3:12 |
12:48 |
151 145-156 |
1933 |
156 136-164 |
22/0 |
| 5.00 |
48:16 |
2:58 |
11:52 |
141 135-145 |
1674 |
156 138-160 |
2/10 |
| 5.25 |
50:52 |
2:36 |
10:25 |
145 142-147 |
1509 |
160 154-162 |
6/3 |
| 5.50 |
53:19 |
2:27 |
9:46 |
145 141-152 |
1417 |
160 156-166 |
5/9 |
| 5.75 |
56:19 |
3:00 |
11:59 |
153 148-157 |
1834 |
157 154-162 |
15/2 |
| 6.00 |
59:23 |
3:05 |
12:18 |
147 143-151 |
1809 |
156 152-160 |
8/0 |
| 6.25 |
1:02:10 |
2:46 |
11:05 |
145 142-149 |
1607 |
156 150-162 |
6/4 |
| 6.50 |
1:05:29 |
3:20 |
13:18 |
145 136-153 |
1929 |
154 150-166 |
11/1 |
| 6.75 |
1:08:23 |
2:54 |
11:35 |
144 134-153 |
1668 |
155 150-158 |
10/8 |
| 7.00 |
1:10:51 |
2:28 |
9:51 |
134 128-141 |
1321 |
157 154-160 |
13/8 |
| 7.25 |
1:13:17 |
2:27 |
9:46 |
143 140-147 |
1398 |
156 152-160 |
0/23 |
| 7.50 |
1:15:53 |
2:35 |
10:22 |
144 141-146 |
1492 |
157 154-160 |
4/10 |
| 7.75 |
1:18:19 |
2:26 |
9:44 |
145 143-151 |
1411 |
157 156-160 |
4/5 |
| 8.00 |
1:20:44 |
2:25 |
9:40 |
143 141-147 |
1383 |
157 154-160 |
3/12 |
| 8.25 |
1:23:19 |
2:35 |
10:20 |
146 143-149 |
1509 |
158 156-160 |
8/5 |
| 8.50 |
1:26:00 |
2:42 |
10:46 |
150 146-156 |
1616 |
156 154-158 |
26/0 |
| 8.71 |
1:28:30 |
2:30 |
12:03 |
158 157-160 |
1904 |
155 152-162 |
13/1 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
42 1.9% |
11:00
|
|
39 7.6% |
11:55
|
|
26 5.4% |
12:57
|
|
18 6.6% |
14:29
|
|
17 3.2% |
12:31
|
|
15 5.3% |
10:55
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.6 |
159 |
8.7 |
1:28:10 |
10:08 |
| Walk |
0.3 |
125 |
0 |
17 |
23:58 |
| Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 100m |
23 |
6:02 |
51.31% |
More |
| 200m |
47 |
6:20 |
52.74% |
More |
| 400m |
1:36 |
6:26 |
54.35% |
More |
| 800m |
3:15 |
6:32 |
63.74% |
More |
| 1km |
4:06 |
6:37 |
65.69% |
More |
| Mile |
6:46 |
6:46 |
67.72% |
More |
| 5k |
26:38 |
8:34 |
58.57% |
More |
| 5 miles |
48:14 |
9:39 |
52.83% |
More |
| 10k |
1:01:42 |
9:56 |
51.63% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:55 |
8:55 |
51.36 |
| 5km |
29:40 |
9:33 |
52.59 |
| 5M |
49:08 |
9:50 |
51.86 |
| 10km |
1:01:52 |
9:57 |
51.50 |
| 10M |
1:42:27 |
10:15 |
51.49 |
| Half |
2:16:24 |
10:25 |
50.81 |
| 20M |
3:33:36 |
10:41 |
51.42 |
| Mara |
4:44:24 |
10:51 |
51.50 |
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