Tue 30th Apr 2024 at 8:15pm by jackgooding
Run > General
-
Time
44:20
-
Miles
5.01
-
Min/mi
8:51
-
Pacing
77.2%
-
WAVA
48.17
-
Stride(cm)
106
-
Cals
526
-
Cadence
171
-
BPM
140
-
%MHR
82.1
-
B/mi
1243
-
Asc(m)
445
-
Hillscore
8
-
Surface
Road
Notes & Comments
1) 1mi - 9:16(9:16/mi) 133/155bpm [1231b/mi] 99cal 6.48/7.41mph
2) 1mi - 8:37(8:37/mi) 148/153bpm [1276b/mi] 108cal 6.96/7.43mph
3) 1mi - 8:47(8:47/mi) 145/155bpm [1274b/mi] 105cal 6.83/7.18mph
4) 1mi - 8:50(8:50/mi) 148/155bpm [1308b/mi] 111cal 6.79/7.31mph
5) 1mi - 8:42(8:42/mi) 145/158bpm [1262b/mi] 102cal 6.89/7.99mph
6) 0.01mi - 7(9:18/mi) 158/158bpm [1470b/mi] 1cal 6.45/7.6mph
9:16 8:37 8:47 8:50 8:42 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:11 |
3:11 +32
|
12:42 |
119 88-145 |
1511 |
174 166-236 |
124/0 |
0.50 |
6:05 |
2:55 +42
|
11:38 |
117 72-150 |
1361 |
173 170-174 |
36/62 |
0.75 |
8:23 |
2:18 |
9:12 |
131 75-155 |
1206 |
173 170-174 |
9/8 |
1.00 |
10:30 |
2:07 |
8:27 |
144 138-152 |
1218 |
172 170-174 |
23/1 |
1.25 |
12:34 |
2:04 |
8:17 |
148 145-151 |
1225 |
170 166-172 |
23/23 |
1.50 |
14:38 |
2:04 |
8:17 |
150 147-153 |
1242 |
168 166-170 |
17/18 |
1.75 |
16:58 |
2:20 |
9:20 |
147 145-150 |
1372 |
168 166-172 |
8/25 |
2.00 |
19:07 |
2:08 |
8:34 |
146 143-150 |
1251 |
169 164-172 |
17/23 |
2.25 |
21:14 |
2:07 |
8:29 |
147 144-151 |
1247 |
168 166-170 |
23/20 |
2.50 |
24:27 |
3:13 +55
|
12:52 |
136 121-147 |
1750 |
162 118-174 |
22/21 |
2.75 |
26:40 |
2:13 |
8:53 |
145 140-155 |
1289 |
173 168-176 |
26/26 |
3.00 |
28:49 |
2:09 |
8:36 |
150 145-155 |
1289 |
171 168-174 |
31/14 |
3.25 |
30:57 |
2:07 |
8:30 |
147 145-154 |
1249 |
172 168-174 |
34/29 |
3.50 |
33:11 |
2:15 |
8:59 |
149 146-152 |
1338 |
173 168-176 |
26/21 |
3.75 |
35:24 |
2:13 |
8:51 |
149 147-151 |
1318 |
175 172-176 |
19/19 |
4.00 |
37:40 |
2:16 |
9:03 |
146 144-149 |
1322 |
174 172-176 |
16/29 |
4.25 |
39:45 |
2:05 |
8:20 |
149 146-151 |
1241 |
175 172-176 |
20/15 |
4.50 |
42:33 |
2:48 +33
|
11:13 |
143 130-151 |
1604 |
170 118-176 |
12/23 |
4.75 |
44:46 |
2:13 |
8:50 |
143 140-146 |
1264 |
174 170-176 |
17/28 |
5.00 |
47:08 |
2:23 +14
|
9:30 |
146 138-158 |
1387 |
172 118-186 |
27/7 |
5.01 |
47:16 |
8 |
10:33 |
158 158-158 |
1667 |
186 186-186 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.5 |
172 |
5 |
44:05 |
9:07 |
Walk |
3.5 |
118 |
0 |
1:43 |
2:06:41 |
Pause |
3.0 |
- |
- |
1:28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
36.49% |
More |
800m |
4:06 |
8:15 |
41.24% |
More |
1km |
5:08 |
8:15 |
43.27% |
More |
Mile |
8:29 |
8:29 |
45.32% |
More |
5k |
27:55 |
8:59 |
46.77% |
More |
5 miles |
47:07 |
9:25 |
45.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:02 |
8:02 |
47.90 |
5km |
26:43 |
8:36 |
48.87 |
5M |
44:14 |
8:51 |
48.14 |
10km |
55:42 |
8:58 |
47.83 |
10M |
1:32:14 |
9:13 |
47.75 |
Half |
2:02:48 |
9:22 |
47.11 |
20M |
3:12:18 |
9:37 |
47.67 |
Mara |
4:16:02 |
9:46 |
47.74 |
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