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Sat 29th Apr 2023 at 9:01am by Night-owl
Run > General
-
Time
34:22
-
Miles
3.13
-
Min/mi
10:59
-
Pacing
96.3%
-
WAVA
50.46
-
Stride(cm)
82
-
Cals
343
-
Cadence
177
-
BPM
151
-
%MHR
78.9
-
B/mi
1654
-
Asc(m)
85
-
Hillscore
3
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1mi - 11:16(11:16/mi) 145/159bpm [1634b/mi] 105cal 5.32/5.72mph
2) 1mi - 11:03(11:03/mi) 154/161bpm [1703b/mi] 111cal 5.43/5.74mph
3) 1mi - 10:46(10:46/mi) 158/163bpm [1700b/mi] 113cal 5.58/5.8mph
4) 0.13mi - 1:17(10:02/mi) 163/167bpm [1636b/mi] 14cal 5.98/5.97mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:54 |
132 75-159 |
1570 |
175 124-180 |
0/0 |
0.25 |
2:56 |
1:27 |
11:33 |
140 136-145 |
1617 |
178 174-180 |
5/0 |
0.38 |
4:19 |
1:23 |
11:08 |
145 142-146 |
1613 |
179 176-182 |
1/1 |
0.50 |
5:43 |
1:24 |
11:10 |
147 144-152 |
1642 |
179 176-182 |
1/2 |
0.63 |
7:05 |
1:22 |
10:57 |
148 145-150 |
1621 |
178 176-182 |
3/5 |
0.75 |
8:28 |
1:23 |
11:06 |
150 147-152 |
1665 |
178 176-180 |
3/2 |
0.88 |
9:53 |
1:25 |
11:19 |
151 149-153 |
1710 |
177 176-178 |
5/9 |
1.00 |
11:15 |
1:22 |
10:56 |
151 149-153 |
1650 |
179 178-182 |
11/4 |
1.13 |
12:38 |
1:22 |
10:59 |
151 148-156 |
1658 |
178 174-180 |
4/7 |
1.25 |
14:01 |
1:23 |
11:04 |
151 148-152 |
1671 |
178 176-180 |
2/3 |
1.38 |
15:23 |
1:22 |
10:59 |
153 151-156 |
1681 |
178 176-180 |
7/10 |
1.50 |
16:47 |
1:24 |
11:13 |
154 151-156 |
1728 |
175 170-178 |
3/6 |
1.63 |
18:08 |
1:21 |
10:45 |
156 154-158 |
1678 |
177 174-182 |
11/6 |
1.75 |
19:32 |
1:24 |
11:14 |
155 152-161 |
1741 |
177 174-178 |
3/4 |
1.88 |
20:56 |
1:24 |
11:13 |
155 154-158 |
1738 |
177 174-178 |
2/7 |
2.00 |
22:19 |
1:23 |
11:00 |
156 155-158 |
1717 |
178 176-180 |
10/5 |
2.13 |
23:42 |
1:23 |
11:07 |
156 154-158 |
1733 |
178 176-178 |
9/6 |
2.25 |
25:00 |
1:18 |
10:26 |
156 154-157 |
1627 |
178 176-180 |
3/6 |
2.38 |
26:23 |
1:23 |
11:00 |
156 155-157 |
1717 |
178 176-180 |
6/6 |
2.50 |
27:44 |
1:21 |
10:44 |
157 155-157 |
1686 |
178 178-180 |
6/2 |
2.63 |
29:04 |
1:20 |
10:40 |
157 156-158 |
1674 |
178 176-180 |
7/8 |
2.75 |
30:25 |
1:22 |
10:53 |
158 156-160 |
1721 |
178 172-180 |
6/4 |
2.88 |
31:46 |
1:21 |
10:45 |
161 160-162 |
1731 |
178 172-182 |
4/4 |
3.00 |
33:05 |
1:19 |
10:30 |
162 161-163 |
1701 |
179 176-180 |
2/10 |
3.13 |
34:21 |
1:16 |
10:07 |
164 162-167 |
1660 |
179 176-184 |
6/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
177 |
3.1 |
34:15 |
10:58 |
Walk |
0.3 |
124 |
0 |
6 |
20:52 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:16 |
39.46% |
More |
800m |
5:14 |
10:31 |
42.63% |
More |
1km |
6:35 |
10:35 |
44.14% |
More |
Mile |
10:38 |
10:38 |
46.38% |
More |
5k |
34:03 |
10:58 |
50.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:46 |
9:46 |
50.51 |
5km |
34:05 |
10:58 |
50.57 |
5M |
57:36 |
11:31 |
48.89 |
10km |
1:13:12 |
11:47 |
48.19 |
10M |
2:03:42 |
12:22 |
47.05 |
Half |
2:46:35 |
12:43 |
45.66 |
20M |
4:25:37 |
13:17 |
45.13 |
Mara |
5:57:44 |
13:39 |
44.43 |
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Well done! Hope you're pleased with that. Definitely great progress. 👏
Thanks Ness I am nearly 3 minutes quicker than last June when I last did this blog later