Sun 5th May 2024 at 5:03pm by ascnjones
Run > General
-
Time
35:54
-
Miles
4.47
-
Min/mi
8:02
-
Pacing
79%
-
WAVA
54.21
-
Stride(cm)
124
-
Cals
539
-
Cadence
161
-
BPM
157
-
%MHR
91.6
-
B/mi
1258
-
Asc(m)
157
-
Hillscore
14
-
Surface
Road
Notes & Comments
1) 0.62mi - 5:49(9:22/mi) 129/141bpm [1208b/mi] 69cal
2) 0.62mi - 4:16(6:53/mi) 136/142bpm [935b/mi] 57cal
3) 0.62mi - 5:49(9:21/mi) 150/178bpm [1403b/mi] 84cal
4) 0.62mi - 5:33(8:56/mi) 170/179bpm [1519b/mi] 88cal
5) 0.62mi - 5:03(8:08/mi) 175/183bpm [1424b/mi] 84cal
6) 0.62mi - 4:26(7:09/mi) 171/178bpm [1222b/mi] 72cal
7) 0.62mi - 4:16(6:52/mi) 180/186bpm [1236b/mi] 73cal
8) 0.12mi - 41(5:51/mi) 183/186bpm [1071b/mi] 12cal
5:49 4:16 5:49 5:33 5:03 4:26 4:16 41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
50 |
50 |
6:38 |
111 86-131 |
736 |
164 88-174 |
7/0 |
0.25 |
2:16 |
1:26 |
11:26 |
125 120-130 |
1430 |
157 152-162 |
2/9 |
0.38 |
3:35 |
1:20 |
10:38 |
135 123-141 |
1435 |
169 82-196 |
0/9 |
0.50 |
4:48 |
1:13 |
9:46 |
136 133-139 |
1328 |
154 148-160 |
15/1 |
0.63 |
5:50 |
1:01 |
8:09 |
132 130-133 |
1075 |
156 148-166 |
9/4 |
0.75 |
6:38 |
49 |
6:31 |
132 131-133 |
859 |
157 154-162 |
0/10 |
0.88 |
7:28 |
50 |
6:40 |
132 131-133 |
880 |
157 152-162 |
1/9 |
1.00 |
8:20 |
52 |
6:54 |
134 132-139 |
925 |
156 152-160 |
0/4 |
1.13 |
9:11 |
50 |
6:44 |
139 138-139 |
935 |
156 152-160 |
0/11 |
1.25 |
10:07 |
57 |
7:34 |
142 140-142 |
1074 |
158 154-166 |
0/9 |
1.38 |
11:01 |
54 |
7:10 |
144 142-145 |
1032 |
156 152-160 |
0/7 |
1.50 |
12:08 |
1:07 |
8:57 |
141 140-142 |
1262 |
158 152-168 |
2/1 |
1.63 |
13:18 |
1:10 |
9:16 |
143 141-145 |
1326 |
162 158-164 |
0/8 |
1.75 |
14:33 |
1:15 |
10:03 |
144 143-146 |
1447 |
164 162-170 |
6/2 |
1.88 |
16:00 |
1:26 |
11:32 |
174 151-178 |
2007 |
163 160-168 |
13/0 |
2.00 |
17:13 |
1:13 |
9:46 |
177 175-179 |
1729 |
165 162-170 |
13/0 |
2.13 |
18:25 |
1:12 |
9:38 |
172 171-177 |
1658 |
169 160-178 |
12/0 |
2.25 |
19:36 |
1:10 |
9:23 |
169 166-174 |
1587 |
161 158-166 |
10/0 |
2.38 |
20:37 |
1:01 |
8:09 |
164 161-166 |
1336 |
154 148-158 |
7/0 |
2.50 |
21:36 |
1:00 |
7:57 |
161 160-163 |
1280 |
157 152-164 |
1/4 |
2.63 |
22:42 |
1:06 |
8:45 |
169 161-178 |
1478 |
170 160-176 |
0/8 |
2.75 |
23:49 |
1:07 |
8:54 |
182 180-183 |
1618 |
164 158-170 |
12/1 |
2.88 |
24:45 |
57 |
7:35 |
179 178-181 |
1356 |
158 154-162 |
12/0 |
3.00 |
25:43 |
57 |
7:37 |
177 174-179 |
1347 |
158 154-162 |
5/3 |
3.13 |
26:37 |
55 |
7:19 |
176 175-177 |
1288 |
160 158-162 |
2/3 |
3.25 |
27:32 |
54 |
7:15 |
177 176-178 |
1283 |
160 156-164 |
3/0 |
3.38 |
28:27 |
55 |
7:21 |
174 172-176 |
1279 |
157 152-160 |
2/5 |
3.50 |
29:17 |
50 |
6:44 |
168 165-171 |
1130 |
157 154-160 |
0/9 |
3.63 |
30:14 |
57 |
7:33 |
163 161-166 |
1231 |
164 152-188 |
0/14 |
3.75 |
31:00 |
46 |
6:05 |
172 167-174 |
1046 |
173 152-200 |
10/4 |
3.88 |
31:41 |
42 |
5:33 |
168 166-170 |
933 |
171 160-200 |
0/8 |
4.00 |
32:35 |
54 |
7:10 |
179 169-185 |
1282 |
161 154-170 |
7/2 |
4.13 |
33:36 |
1:01 |
8:11 |
185 184-186 |
1514 |
164 160-170 |
9/0 |
4.25 |
34:35 |
59 |
7:51 |
184 182-186 |
1444 |
160 156-168 |
3/4 |
4.38 |
35:21 |
46 |
6:04 |
180 179-182 |
1093 |
160 154-172 |
2/8 |
4.47 |
35:54 |
33 |
6:04 |
184 180-186 |
1116 |
168 164-174 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
161 |
4.5 |
35:44 |
8:01 |
Walk |
0.3 |
84 |
0 |
6 |
18:43 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:24 |
5:37 |
54.73% |
More |
800m |
3:10 |
6:22 |
55.54% |
More |
1km |
4:06 |
6:36 |
56.03% |
More |
Mile |
6:48 |
6:48 |
58.11% |
More |
5k |
24:53 |
8:00 |
53.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
53.90 |
5km |
24:25 |
7:52 |
55.02 |
5M |
40:26 |
8:05 |
53.92 |
10km |
50:54 |
8:11 |
53.44 |
10M |
1:24:17 |
8:26 |
53.28 |
Half |
1:52:13 |
8:34 |
52.52 |
20M |
2:55:44 |
8:47 |
53.14 |
Mara |
3:53:58 |
8:56 |
53.22 |
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