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Mon 9th Sep 2024 at 4:35pm by James_D
Run > General
-
Time
40:29
-
Miles
4.51
-
Min/mi
8:59
-
Pacing
85.1%
-
WAVA
55.12
-
Stride(cm)
104
-
Cals
486
-
Cadence
172
-
BPM
136
-
%MHR
79.9
-
B/mi
1219
-
Asc(m)
38
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1mi - 9:00(9:00/mi) 131/147bpm [1179b/mi] 105cal
2) 1mi - 8:33(8:33/mi) 137/143bpm [1171b/mi] 105cal
3) 1mi - 9:12(9:12/mi) 140/144bpm [1288b/mi] 112cal
4) 1mi - 9:13(9:13/mi) 139/145bpm [1280b/mi] 112cal
5) 0.51mi - 4:31(8:56/mi) 135/139bpm [1207b/mi] 52cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:03 |
100 76-117 |
904 |
159 118-168 |
0/3 |
0.25 |
2:16 |
1:09 |
9:08 |
126 119-131 |
1151 |
166 164-168 |
2/1 |
0.38 |
4:16 |
1:59 +50
|
15:56 |
127 118-137 |
2023 |
169 160-182 |
0/4 |
0.50 |
5:24 |
1:09 |
9:09 |
134 126-140 |
1226 |
169 168-172 |
8/10 |
0.63 |
6:40 |
1:16 +13
|
10:08 |
138 135-142 |
1398 |
171 166-172 |
0/1 |
0.75 |
7:50 |
1:10 |
9:16 |
144 140-147 |
1335 |
171 168-174 |
0/2 |
0.88 |
8:58 |
1:08 |
9:01 |
141 137-147 |
1272 |
171 170-172 |
5/0 |
1.00 |
10:03 |
1:05 |
8:43 |
139 138-140 |
1212 |
173 170-174 |
3/0 |
1.13 |
11:07 |
1:04 |
8:32 |
135 129-139 |
1152 |
174 172-174 |
2/0 |
1.25 |
12:14 |
1:07 |
8:55 |
134 130-138 |
1195 |
174 172-174 |
0/4 |
1.38 |
13:20 |
1:06 |
8:50 |
139 137-140 |
1229 |
174 174-174 |
1/1 |
1.50 |
14:24 |
1:04 |
8:30 |
138 137-138 |
1173 |
174 174-176 |
2/1 |
1.63 |
15:35 |
1:12 |
9:32 |
140 137-143 |
1335 |
171 166-174 |
0/2 |
1.75 |
16:29 |
53 |
7:08 |
135 133-136 |
962 |
170 166-174 |
1/2 |
1.88 |
17:31 |
1:02 |
8:14 |
138 137-140 |
1136 |
174 172-174 |
0/12 |
2.00 |
18:36 |
1:05 |
8:42 |
140 140-141 |
1218 |
173 172-174 |
0/3 |
2.13 |
19:45 |
1:10 |
9:17 |
141 140-142 |
1310 |
173 170-176 |
1/0 |
2.25 |
21:01 |
1:16 |
10:06 |
143 141-144 |
1443 |
174 172-176 |
2/0 |
2.38 |
22:13 |
1:12 |
9:32 |
141 139-142 |
1345 |
174 174-176 |
5/0 |
2.50 |
23:20 |
1:07 |
8:56 |
141 137-143 |
1261 |
174 174-176 |
4/0 |
2.63 |
24:27 |
1:07 |
8:56 |
138 136-140 |
1234 |
174 174-174 |
1/2 |
2.75 |
25:32 |
1:06 |
8:44 |
140 139-141 |
1224 |
174 172-174 |
2/1 |
2.88 |
26:41 |
1:08 |
9:07 |
138 136-139 |
1259 |
174 174-174 |
1/4 |
3.00 |
27:48 |
1:07 |
8:54 |
138 136-140 |
1229 |
174 174-174 |
0/1 |
3.13 |
28:55 |
1:08 |
9:03 |
139 138-140 |
1257 |
174 172-174 |
1/1 |
3.25 |
30:07 |
1:12 |
9:37 |
140 136-143 |
1346 |
174 172-176 |
4/1 |
3.38 |
31:13 |
1:05 |
8:43 |
139 136-143 |
1212 |
174 174-176 |
1/3 |
3.50 |
32:22 |
1:09 |
9:14 |
134 130-136 |
1237 |
174 172-174 |
0/2 |
3.63 |
33:32 |
1:10 |
9:22 |
139 134-142 |
1303 |
174 174-174 |
4/0 |
3.75 |
34:44 |
1:12 |
9:33 |
142 139-145 |
1356 |
173 172-174 |
5/0 |
3.88 |
35:54 |
1:10 |
9:24 |
142 140-143 |
1334 |
173 172-174 |
4/1 |
4.00 |
37:00 |
1:06 |
8:48 |
136 134-139 |
1197 |
174 172-174 |
0/4 |
4.13 |
38:06 |
1:06 |
8:46 |
137 136-139 |
1202 |
173 168-174 |
1/4 |
4.25 |
39:13 |
1:07 |
8:52 |
135 134-137 |
1198 |
174 174-174 |
0/2 |
4.38 |
40:19 |
1:07 |
8:53 |
134 132-137 |
1190 |
173 170-174 |
0/4 |
4.50 |
41:29 |
1:09 |
9:15 |
134 131-137 |
1239 |
173 172-174 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
172 |
4.5 |
40:52 |
9:08 |
Walk |
1.0 |
116 |
0 |
26 |
2:18:02 |
Pause |
0.5 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
44.84% |
More |
800m |
4:08 |
8:18 |
48.95% |
More |
1km |
5:13 |
8:23 |
50.56% |
More |
Mile |
8:32 |
8:32 |
52.35% |
More |
5k |
27:45 |
8:56 |
54.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:12 |
8:12 |
54.49 |
5km |
27:16 |
8:47 |
55.80 |
5M |
45:10 |
9:02 |
54.95 |
10km |
56:52 |
9:09 |
54.55 |
10M |
1:34:09 |
9:25 |
54.51 |
Half |
2:05:22 |
9:34 |
53.78 |
20M |
3:16:19 |
9:49 |
54.42 |
Mara |
4:21:22 |
9:59 |
54.50 |
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