Wed 10th Apr 2024 at 8:13am by Ally-C
Run > General
-
Time
30:00
-
Miles
3.22
-
Min/mi
9:19
-
Pacing
94.5%
-
WAVA
54.07
-
Stride(cm)
102
-
Cals
309
-
Cadence
170
-
BPM
128
-
%MHR
75.1
-
B/mi
1197
-
Asc(m)
103
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 0.62mi - 6:07(9:51/mi) 115/128bpm [1132b/mi] 55cal 6.09/6.28mph
2) 0.62mi - 5:45(9:16/mi) 130/134bpm [1204b/mi] 61cal 6.48/6.85mph
3) 0.62mi - 5:45(9:16/mi) 125/128bpm [1158b/mi] 57cal 6.48/6.64mph
4) 0.62mi - 5:29(8:49/mi) 136/139bpm [1199b/mi] 60cal 6.81/7.1mph
5) 0.62mi - 5:50(9:24/mi) 140/143bpm [1315b/mi] 64cal 6.39/6.85mph
6) 0.12mi - 1:04(9:12/mi) 140/141bpm [1287b/mi] 12cal 6.53/6.68mph
6:07 5:45 5:45 5:29 5:50 1:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:08 |
87 61-115 |
881 |
160 150-162 |
0/32 |
0.25 |
2:30 |
1:14 |
9:50 |
118 115-121 |
1160 |
163 162-166 |
8/0 |
0.38 |
3:43 |
1:14 |
9:49 |
121 120-122 |
1188 |
165 164-166 |
1/4 |
0.50 |
4:55 |
1:11 |
9:30 |
120 113-125 |
1140 |
166 164-168 |
2/3 |
0.63 |
6:09 |
1:14 |
9:52 |
126 125-128 |
1244 |
168 168-170 |
8/1 |
0.75 |
7:18 |
1:09 |
9:13 |
128 127-131 |
1181 |
168 166-170 |
10/0 |
0.88 |
8:29 |
1:11 |
9:27 |
130 124-133 |
1229 |
169 168-170 |
5/12 |
1.00 |
9:39 |
1:10 |
9:23 |
132 131-133 |
1238 |
170 168-170 |
3/4 |
1.13 |
10:48 |
1:09 |
9:12 |
132 131-133 |
1213 |
169 164-172 |
5/3 |
1.25 |
11:56 |
1:08 |
9:07 |
128 127-131 |
1167 |
170 168-170 |
4/3 |
1.38 |
13:05 |
1:09 |
9:11 |
126 123-127 |
1156 |
170 168-172 |
1/4 |
1.50 |
14:16 |
1:11 |
9:25 |
122 117-125 |
1148 |
170 168-172 |
5/4 |
1.63 |
15:24 |
1:08 |
9:05 |
125 123-126 |
1135 |
170 170-172 |
0/7 |
1.75 |
16:32 |
1:08 |
9:07 |
126 125-128 |
1150 |
171 170-172 |
5/6 |
1.88 |
17:43 |
1:11 |
9:27 |
127 125-128 |
1199 |
169 164-172 |
1/5 |
2.00 |
18:49 |
1:06 |
8:50 |
135 127-139 |
1192 |
171 170-172 |
7/4 |
2.13 |
19:53 |
1:04 |
8:30 |
137 136-139 |
1165 |
172 170-174 |
6/4 |
2.25 |
21:01 |
1:08 |
9:01 |
136 136-136 |
1225 |
172 170-174 |
7/7 |
2.38 |
22:07 |
1:06 |
8:46 |
136 135-137 |
1193 |
174 172-176 |
5/2 |
2.50 |
23:14 |
1:07 |
8:58 |
135 133-137 |
1210 |
174 172-176 |
2/5 |
2.63 |
24:24 |
1:11 |
9:25 |
138 137-139 |
1300 |
174 166-176 |
6/4 |
2.75 |
25:38 |
1:13 |
9:47 |
142 140-143 |
1389 |
172 168-176 |
4/6 |
2.88 |
26:48 |
1:10 |
9:23 |
139 137-142 |
1305 |
172 170-172 |
14/4 |
3.00 |
27:53 |
1:05 |
8:39 |
139 138-140 |
1203 |
171 168-172 |
3/4 |
3.13 |
29:07 |
1:14 |
9:48 |
141 140-142 |
1383 |
172 170-174 |
4/4 |
3.22 |
30:00 |
53 |
9:13 |
140 138-140 |
1290 |
172 170-176 |
5/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
169 |
3.2 |
29:59 |
9:18 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:37 |
40.60% |
More |
800m |
4:21 |
8:44 |
47.67% |
More |
1km |
5:26 |
8:45 |
49.61% |
More |
Mile |
8:57 |
8:57 |
51.18% |
More |
5k |
28:47 |
9:16 |
54.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:41 |
8:41 |
52.74 |
5km |
28:53 |
9:18 |
54.02 |
5M |
47:50 |
9:34 |
53.27 |
10km |
1:00:13 |
9:41 |
52.91 |
10M |
1:39:43 |
9:58 |
52.90 |
Half |
2:12:46 |
10:08 |
52.21 |
20M |
3:27:55 |
10:24 |
52.83 |
Mara |
4:36:49 |
10:34 |
52.91 |
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