Tue 23rd Apr 2024 at 6:04pm by jamesmcf
Run > General
-
Time
40:34
-
Miles
4.52
-
Min/mi
8:58
-
Pacing
80%
-
WAVA
52.97
-
Stride(cm)
105
-
Cals
494
-
Cadence
171
-
BPM
138
-
%MHR
80.8
-
B/mi
1240
-
Asc(m)
164
-
Hillscore
17
-
Surface
Road
Notes & Comments
1) 1mi - 10:36(10:36/mi) 140/151bpm [1485b/mi] 136cal
2) 1mi - 9:27(9:27/mi) 134/146bpm [1265b/mi] 111cal
3) 1mi - 8:30(8:30/mi) 136/147bpm [1156b/mi] 101cal
4) 1mi - 7:54(7:54/mi) 143/155bpm [1129b/mi] 100cal
5) 0.52mi - 4:07(7:52/mi) 136/142bpm [1071b/mi] 46cal
10:36 9:27 8:30 7:54 4:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:06 |
1:06 |
8:46 |
112 88-135 |
982 |
172 170-174 |
6/1 |
0.25 |
2:23 |
1:17 |
10:17 |
139 135-143 |
1430 |
174 172-180 |
9/0 |
0.38 |
3:50 |
1:28 |
11:40 |
139 134-144 |
1622 |
177 174-180 |
8/0 |
0.50 |
5:20 |
1:30 |
11:57 |
143 140-145 |
1708 |
175 172-180 |
10/0 |
0.63 |
6:45 |
1:25 |
11:17 |
147 145-148 |
1658 |
174 172-176 |
14/0 |
0.75 |
8:01 |
1:16 |
10:11 |
148 147-151 |
1508 |
175 174-176 |
13/0 |
0.88 |
9:18 |
1:17 |
10:13 |
146 145-148 |
1492 |
174 172-178 |
10/0 |
1.00 |
10:43 |
1:26 |
11:24 |
146 145-147 |
1665 |
171 84-178 |
13/0 |
1.13 |
12:04 |
1:20 |
10:43 |
134 123-145 |
1435 |
172 162-176 |
12/0 |
1.25 |
13:27 |
1:24 +8
|
11:11 |
138 133-142 |
1543 |
170 146-174 |
10/0 |
1.38 |
14:51 |
1:24 |
11:10 |
135 133-137 |
1507 |
165 156-172 |
11/0 |
1.50 |
16:00 |
1:09 |
9:11 |
138 136-140 |
1266 |
169 166-172 |
11/0 |
1.63 |
17:23 |
1:23 +14
|
11:03 |
132 126-137 |
1458 |
165 152-170 |
1/1 |
1.75 |
18:20 |
57 |
7:35 |
125 125-126 |
949 |
167 164-168 |
7/0 |
1.88 |
19:23 |
1:03 |
8:25 |
132 126-136 |
1110 |
169 168-172 |
2/1 |
2.00 |
20:26 |
1:03 |
8:23 |
141 137-146 |
1182 |
171 170-172 |
1/5 |
2.13 |
21:52 |
1:27 +19
|
11:34 |
138 134-147 |
1597 |
167 106-174 |
0/11 |
2.25 |
22:55 |
1:03 |
8:22 |
138 137-139 |
1155 |
168 166-170 |
0/15 |
2.38 |
24:02 |
1:07 |
8:54 |
135 132-138 |
1202 |
168 162-172 |
2/2 |
2.50 |
25:03 |
1:01 |
8:07 |
129 128-133 |
1048 |
168 162-170 |
4/1 |
2.63 |
26:02 |
59 |
7:51 |
130 126-133 |
1021 |
168 166-170 |
1/8 |
2.75 |
27:04 |
1:02 |
8:14 |
134 133-136 |
1104 |
170 166-172 |
1/4 |
2.88 |
28:09 |
1:05 |
8:40 |
140 137-143 |
1214 |
172 170-174 |
0/13 |
3.00 |
29:14 |
1:05 |
8:44 |
145 144-146 |
1265 |
172 172-174 |
0/11 |
3.13 |
30:24 |
1:10 |
9:22 |
148 146-152 |
1386 |
173 172-174 |
6/1 |
3.25 |
31:28 |
1:03 |
8:26 |
152 150-154 |
1282 |
172 172-174 |
6/0 |
3.38 |
32:22 |
54 |
7:14 |
147 143-150 |
1062 |
169 168-172 |
12/1 |
3.50 |
33:21 |
59 |
7:52 |
139 137-143 |
1094 |
169 168-170 |
2/7 |
3.63 |
34:17 |
56 |
7:26 |
136 134-137 |
1011 |
168 166-170 |
0/12 |
3.75 |
35:14 |
57 |
7:36 |
136 134-138 |
1033 |
169 168-172 |
0/13 |
3.88 |
36:11 |
57 |
7:38 |
139 137-141 |
1060 |
171 168-172 |
0/6 |
4.00 |
37:08 |
57 |
7:37 |
142 141-143 |
1083 |
170 166-172 |
0/8 |
4.13 |
38:04 |
56 |
7:25 |
140 140-141 |
1038 |
170 168-172 |
0/10 |
4.25 |
39:05 |
1:01 |
8:09 |
138 136-140 |
1125 |
167 140-170 |
0/13 |
4.38 |
40:00 |
55 |
7:23 |
134 133-136 |
990 |
169 166-170 |
0/13 |
4.50 |
41:00 |
1:00 |
7:57 |
133 131-136 |
1057 |
168 162-172 |
2/12 |
4.52 |
41:14 |
14 |
11:49 |
132 131-133 |
1560 |
169 166-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.8 |
171 |
4.5 |
40:45 |
9:03 |
Walk |
0.3 |
110 |
0 |
8 |
25:44 |
Still |
0.6 |
- |
- |
15 |
- |
Pause |
0.2 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:18 |
45.53% |
More |
800m |
3:42 |
7:27 |
52.33% |
More |
1km |
4:37 |
7:26 |
54.69% |
More |
Mile |
7:32 |
7:32 |
57.04% |
More |
5k |
25:56 |
8:21 |
56.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:53 |
7:53 |
54.46 |
5km |
27:00 |
8:41 |
54.11 |
5M |
45:16 |
9:03 |
52.56 |
10km |
57:19 |
9:13 |
51.83 |
10M |
1:36:05 |
9:37 |
51.11 |
Half |
2:08:50 |
9:50 |
50.05 |
20M |
3:23:58 |
10:12 |
50.09 |
Mara |
4:33:28 |
10:26 |
49.82 |
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