Sun 5th May 2024 at 10:54am by Boro Wayne
Run > Easy
-
Time
40:40
-
Miles
4.76
-
Min/mi
8:33
-
Pacing
59%
-
WAVA
57.00
-
Stride(cm)
116
-
Cals
490
-
Cadence
163
-
BPM
148
-
%MHR
82.4
-
B/mi
1267
-
Asc(m)
96
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 8:18(8:18/mi) 139/157bpm [1154b/mi] 96cal 7.23/13.82mph
2) 1mi - 8:48(8:48/mi) 152/164bpm [1337b/mi] 111cal 6.82/7.22mph
3) 1mi - 8:39(8:39/mi) 148/158bpm [1280b/mi] 104cal 6.94/7.35mph
4) 1mi - 8:31(8:31/mi) 155/166bpm [1321b/mi] 108cal 7.04/7.41mph
5) 0.76mi - 6:24(8:28/mi) 147/161bpm [1246b/mi] 71cal 7.08/7.51mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:03 |
2:03 |
8:12 |
125 102-138 |
1024 |
164 160-172 |
0/19 |
0.50 |
4:11 |
2:08 |
8:32 |
135 130-140 |
1153 |
163 158-168 |
0/32 |
0.75 |
6:18 |
2:07 |
8:29 |
143 136-148 |
1212 |
163 160-166 |
0/20 |
1.00 |
9:05 |
2:47 +47
|
11:07 |
151 137-157 |
1679 |
159 106-168 |
0/30 |
1.25 |
11:15 |
2:10 |
8:39 |
147 136-156 |
1271 |
165 160-170 |
0/9 |
1.50 |
13:26 |
2:11 |
8:46 |
158 154-164 |
1385 |
164 162-168 |
0/33 |
1.75 |
16:15 |
2:49 +35
|
11:17 |
154 139-159 |
1737 |
163 110-168 |
0/33 |
2.00 |
18:53 |
2:38 +26
|
10:31 |
147 143-152 |
1545 |
163 110-168 |
0/27 |
2.25 |
21:23 |
2:30 +22
|
9:59 |
148 141-154 |
1478 |
162 108-168 |
4/18 |
2.50 |
24:33 |
3:11 +56
|
12:42 |
146 127-155 |
1855 |
166 162-170 |
27/19 |
2.75 |
27:21 |
2:47 +40
|
11:09 |
151 144-154 |
1684 |
164 162-166 |
10/13 |
3.00 |
30:17 |
2:56 +46
|
11:44 |
149 139-158 |
1748 |
162 100-170 |
17/5 |
3.25 |
32:57 |
2:41 +37
|
10:43 |
153 142-162 |
1639 |
163 110-172 |
11/13 |
3.50 |
35:48 |
2:51 +44
|
11:22 |
161 146-166 |
1831 |
163 90-168 |
20/8 |
3.75 |
38:31 |
2:43 +31
|
10:51 |
152 144-160 |
1650 |
165 162-170 |
16/8 |
4.00 |
40:39 |
2:08 |
8:34 |
156 151-161 |
1335 |
165 160-168 |
8/13 |
4.25 |
44:32 |
3:52 +1:49
|
15:30 |
145 124-160 |
2247 |
164 98-170 |
24/22 |
4.50 |
46:44 |
2:13 |
8:50 |
153 150-156 |
1352 |
166 162-168 |
15/4 |
4.75 |
49:30 |
2:46 +42
|
11:04 |
147 142-155 |
1626 |
164 156-168 |
10/16 |
4.76 |
49:33 |
3 |
9:02 |
155 155-155 |
1401 |
160 160-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.9 |
164 |
4.7 |
40:02 |
9:04 |
Walk |
12.5 |
103 |
0 |
6:34 |
7:10:21 |
Pause |
5.6 |
- |
- |
2:57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:55 |
42.83% |
More |
800m |
4:05 |
8:12 |
48.72% |
More |
1km |
5:08 |
8:15 |
50.47% |
More |
Mile |
9:04 |
9:04 |
48.46% |
More |
5k |
31:08 |
10:01 |
48.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
56.48 |
5km |
25:52 |
8:20 |
57.86 |
5M |
42:51 |
8:34 |
56.94 |
10km |
53:57 |
8:41 |
56.50 |
10M |
1:29:20 |
8:56 |
56.43 |
Half |
1:58:56 |
9:05 |
55.67 |
20M |
3:06:14 |
9:19 |
56.34 |
Mara |
4:07:57 |
9:28 |
56.42 |
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