Mon 6th May 2024 at 9:07am by RichWAAC
Run > General
-
Time
45:01
-
Miles
4.26
-
Min/mi
10:34
-
Pacing
80.4%
-
WAVA
43.84
-
Stride(cm)
93
-
Cals
473
-
Cadence
163
-
BPM
131
-
%MHR
76.7
-
B/mi
1387
-
Asc(m)
204
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 10:07(10:07/mi) 132/156bpm [1334b/mi] 116cal 5.93/6.91mph
2) 1mi - 11:39(11:39/mi) 126/147bpm [1467b/mi] 111cal 5.15/7.24mph
3) 1mi - 10:18(10:18/mi) 133/142bpm [1369b/mi] 110cal 5.83/8.16mph
4) 1mi - 9:58(9:58/mi) 134/146bpm [1336b/mi] 106cal 6.02/6.93mph
5) 0.26mi - 2:59(11:19/mi) 135/153bpm [1527b/mi] 30cal 5.3/6.22mph
10:07 11:39 10:18 9:58 2:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:00 |
137 124-156 |
1508 |
171 118-178 |
4/2 |
0.25 |
2:37 |
1:15 |
9:59 |
132 124-137 |
1317 |
173 170-176 |
6/7 |
0.38 |
3:52 |
1:14 |
9:55 |
127 124-132 |
1260 |
164 118-180 |
13/6 |
0.50 |
5:03 |
1:11 |
9:28 |
135 131-140 |
1277 |
179 170-184 |
5/12 |
0.63 |
6:24 |
1:21 +4
|
10:47 |
135 128-143 |
1456 |
161 90-184 |
12/8 |
0.75 |
7:48 |
1:25 |
11:16 |
124 112-142 |
1397 |
147 114-182 |
11/18 |
0.88 |
9:00 |
1:12 |
9:38 |
130 125-133 |
1252 |
179 176-182 |
18/11 |
1.00 |
10:10 |
1:10 |
9:20 |
139 134-142 |
1298 |
177 118-184 |
9/10 |
1.13 |
11:22 |
1:12 |
9:34 |
135 131-140 |
1292 |
177 172-182 |
13/10 |
1.25 |
12:44 |
1:22 |
10:54 |
121 110-132 |
1320 |
159 112-184 |
9/14 |
1.38 |
14:08 |
1:24 |
11:12 |
137 123-147 |
1534 |
170 122-180 |
9/13 |
1.50 |
15:41 |
1:33 +12
|
12:23 |
129 115-140 |
1598 |
108 90-128 |
13/7 |
1.63 |
17:25 |
1:44 |
13:49 |
125 97-143 |
1728 |
132 90-180 |
7/11 |
1.75 |
19:24 |
1:59 |
15:54 |
111 97-135 |
1764 |
124 80-180 |
11/9 |
1.88 |
20:52 |
1:28 |
11:44 |
130 120-135 |
1526 |
157 118-182 |
21/11 |
2.00 |
22:01 |
1:09 |
9:11 |
126 116-135 |
1158 |
174 122-182 |
8/12 |
2.13 |
23:18 |
1:17 |
10:15 |
133 126-138 |
1363 |
167 118-184 |
5/6 |
2.25 |
24:32 |
1:15 |
9:58 |
136 134-138 |
1357 |
177 174-180 |
9/9 |
2.38 |
26:05 |
1:33 |
12:21 |
123 115-135 |
1519 |
151 116-180 |
6/16 |
2.50 |
27:13 |
1:08 |
9:03 |
136 128-140 |
1231 |
180 176-182 |
11/19 |
2.63 |
28:29 |
1:16 +7
|
10:05 |
139 136-141 |
1402 |
166 94-184 |
22/16 |
2.75 |
30:10 |
1:42 +16
|
13:33 |
133 122-142 |
1802 |
156 92-184 |
17/8 |
2.88 |
31:26 |
1:16 |
10:07 |
129 123-134 |
1305 |
182 122-246 |
7/12 |
3.00 |
32:42 |
1:16 |
10:06 |
136 131-140 |
1375 |
166 90-180 |
12/7 |
3.13 |
33:53 |
1:12 |
9:33 |
136 130-140 |
1298 |
172 90-182 |
10/12 |
3.25 |
35:25 |
1:31 |
12:12 |
128 105-136 |
1561 |
133 88-184 |
5/10 |
3.38 |
36:36 |
1:12 |
9:33 |
131 120-136 |
1250 |
180 176-184 |
12/10 |
3.50 |
37:51 |
1:15 |
9:59 |
136 129-142 |
1357 |
171 118-182 |
10/6 |
3.63 |
39:14 |
1:23 |
11:02 |
140 127-146 |
1544 |
164 116-186 |
10/6 |
3.75 |
40:32 |
1:18 +9
|
10:25 |
131 125-138 |
1364 |
174 118-184 |
7/7 |
3.88 |
41:41 |
1:09 |
9:11 |
137 132-140 |
1257 |
181 168-184 |
8/13 |
4.00 |
43:02 |
1:22 +13
|
10:52 |
134 130-138 |
1457 |
181 176-184 |
10/11 |
4.13 |
44:20 |
1:17 |
10:20 |
130 124-135 |
1343 |
177 172-184 |
9/20 |
4.25 |
45:50 |
1:30 |
12:04 |
138 128-153 |
1665 |
177 164-188 |
40/7 |
4.26 |
46:03 |
13 |
14:54 |
152 151-152 |
2266 |
174 172-176 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.9 |
178 |
3.5 |
34:19 |
10:01 |
Walk |
23.5 |
113 |
0.8 |
10:59 |
14:14 |
Still |
0.1 |
- |
- |
4 |
- |
Pause |
1.5 |
- |
- |
41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:02 |
36.03% |
More |
800m |
4:41 |
9:26 |
40.29% |
More |
1km |
6:01 |
9:41 |
40.91% |
More |
Mile |
9:58 |
9:58 |
42.11% |
More |
5k |
33:36 |
10:49 |
42.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:41 |
9:41 |
43.32 |
5km |
32:13 |
10:22 |
44.29 |
5M |
53:21 |
10:40 |
43.51 |
10km |
1:07:10 |
10:49 |
43.14 |
10M |
1:51:13 |
11:07 |
43.04 |
Half |
2:28:05 |
11:18 |
42.43 |
20M |
3:51:54 |
11:36 |
42.93 |
Mara |
5:08:45 |
11:47 |
43.00 |
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