Wed 15th May 2024 at 8:18am by Stevewjj
Run > Medium Long Run
Good
-
Time
48:37
-
Miles
4.49
-
Min/mi
10:50
-
Pacing
41.8%
-
WAVA
45.77
-
Stride(cm)
81
-
Cals
504
-
Cadence
184
-
BPM
152
-
%MHR
88.9
-
B/mi
1647
-
Asc(m)
205
-
Hillscore
12
-
Surface
Mixed
Notes & Comments
1) 1km - 6:44(6:44/km) 137/150bpm [922b/km] 61cal 8.91/10.11kmph
2) 1km - 6:47(6:47/km) 144/161bpm [978b/km] 65cal 8.83/10.01kmph
3) 1km - 6:40(6:40/km) 150/158bpm [999b/km] 67cal 9.01/10.35kmph
4) 1km - 6:41(6:41/km) 158/175bpm [1056b/km] 72cal 8.98/10.45kmph
5) 1km - 7:04(7:04/km) 161/168bpm [1138b/km] 77cal 8.49/10.38kmph
6) 1km - 6:40(6:40/km) 162/167bpm [1081b/km] 73cal 8.99/10.65kmph
7) 1km - 6:34(6:34/km) 163/166bpm [1070b/km] 73cal 9.14/10.11kmph
8) 0.23km - 1:27(6:25/km) 163/167bpm [1046b/km] 16cal 9.35/9.51kmph
6:44 6:47 6:40 6:41 7:04 6:40 6:34 1:27
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:28 |
1:28 |
11:42 |
128 97-149 |
1498 |
171 120-180 |
1/0 |
| 0.25 |
2:52 |
1:25 |
11:16 |
129 111-144 |
1454 |
179 176-182 |
4/0 |
| 0.38 |
4:12 |
1:19 |
10:35 |
140 137-142 |
1481 |
180 174-184 |
7/3 |
| 0.50 |
5:28 |
1:16 |
10:11 |
140 139-140 |
1425 |
183 180-190 |
0/15 |
| 0.63 |
6:47 |
1:19 |
10:33 |
142 140-145 |
1498 |
184 182-186 |
12/3 |
| 0.75 |
8:09 |
1:22 |
10:58 |
142 141-143 |
1557 |
184 182-186 |
5/19 |
| 0.88 |
9:34 |
1:24 |
11:15 |
144 142-147 |
1620 |
183 180-186 |
11/5 |
| 1.00 |
11:01 |
1:28 |
11:41 |
145 142-147 |
1695 |
184 182-184 |
8/6 |
| 1.13 |
14:30 |
3:28 +2:13
|
27:47 |
139 102-154 |
3863 |
182 144-186 |
13/7 |
| 1.25 |
15:50 |
1:20 |
10:43 |
151 142-161 |
1619 |
186 184-188 |
5/11 |
| 1.38 |
17:18 |
1:28 |
11:44 |
150 148-152 |
1760 |
186 184-188 |
7/1 |
| 1.50 |
19:26 |
2:07 +56
|
17:00 |
143 119-158 |
2431 |
184 182-186 |
12/3 |
| 1.63 |
20:44 |
1:18 |
10:24 |
152 148-158 |
1582 |
186 184-188 |
13/22 |
| 1.75 |
22:05 |
1:21 |
10:52 |
154 151-157 |
1673 |
185 184-188 |
1/9 |
| 1.88 |
23:29 |
1:23 |
11:07 |
152 148-156 |
1689 |
185 182-188 |
9/1 |
| 2.00 |
24:45 |
1:16 |
10:08 |
155 153-155 |
1572 |
186 182-188 |
14/7 |
| 2.13 |
26:00 |
1:16 |
10:06 |
155 154-157 |
1566 |
186 184-188 |
7/12 |
| 2.25 |
27:24 |
1:24 |
11:11 |
158 154-163 |
1767 |
187 184-188 |
5/9 |
| 2.38 |
28:41 |
1:16 |
10:11 |
159 156-161 |
1620 |
187 184-190 |
11/5 |
| 2.50 |
30:16 |
1:36 |
12:45 |
167 158-175 |
2129 |
179 120-190 |
9/15 |
| 2.63 |
31:44 |
1:28 |
11:44 |
164 162-168 |
1925 |
187 184-188 |
11/10 |
| 2.75 |
33:16 |
1:31 |
12:11 |
165 163-167 |
2010 |
184 180-188 |
19/9 |
| 2.88 |
37:28 |
4:12 +3:06
|
33:39 |
151 120-166 |
5082 |
187 184-190 |
10/12 |
| 3.00 |
39:01 |
1:33 |
12:25 |
159 151-163 |
1974 |
186 178-190 |
4/4 |
| 3.13 |
40:22 |
1:21 |
10:48 |
163 158-165 |
1761 |
187 184-188 |
9/3 |
| 3.25 |
41:39 |
1:17 |
10:13 |
162 161-164 |
1654 |
184 180-188 |
5/9 |
| 3.38 |
44:16 |
2:37 +1:15
|
20:55 |
155 133-165 |
3242 |
187 180-192 |
6/13 |
| 3.50 |
45:35 |
1:20 |
10:36 |
164 161-167 |
1739 |
184 176-190 |
7/2 |
| 3.63 |
47:02 |
1:27 |
11:33 |
162 161-164 |
1872 |
187 186-190 |
6/5 |
| 3.75 |
48:21 |
1:19 |
10:30 |
162 160-165 |
1702 |
187 184-190 |
5/6 |
| 3.88 |
49:42 |
1:21 |
10:47 |
164 162-165 |
1770 |
185 150-192 |
6/6 |
| 4.00 |
51:02 |
1:21 |
10:44 |
163 161-166 |
1750 |
187 186-188 |
8/26 |
| 4.13 |
52:16 |
1:14 |
9:51 |
162 159-164 |
1596 |
187 186-188 |
20/6 |
| 4.25 |
53:37 |
1:21 |
10:51 |
164 162-166 |
1780 |
188 186-192 |
7/16 |
| 4.38 |
54:57 |
1:20 |
10:39 |
163 161-165 |
1737 |
188 186-190 |
17/2 |
| 4.49 |
56:08 |
1:11 |
10:15 |
163 159-166 |
1671 |
188 186-190 |
5/9 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
28 9.5% |
11:57
|
|
19 7.1% |
11:01
|
|
15 6.4% |
11:02
|
|
13 8.0% |
10:42
|
|
12 10.6% |
27:18
|
|
11 5.2% |
11:15
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
87.1 |
184 |
4.5 |
47:57 |
12:25 |
| Walk |
0.7 |
126 |
0 |
28 |
19:23 |
| Still |
0.3 |
- |
- |
13 |
- |
| Pause |
11.8 |
- |
- |
7:30 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:27 |
9:51 |
34.89% |
More |
| 800m |
5:09 |
10:21 |
39.31% |
More |
| 1km |
6:26 |
10:21 |
40.97% |
More |
| Mile |
10:23 |
10:23 |
43.02% |
More |
| 5k |
38:44 |
12:28 |
39.28% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:54 |
9:54 |
45.13 |
| 5km |
32:54 |
10:35 |
46.24 |
| 5M |
54:29 |
10:54 |
45.55 |
| 10km |
1:08:36 |
11:02 |
45.22 |
| 10M |
1:53:36 |
11:22 |
45.18 |
| Half |
2:31:15 |
11:33 |
44.57 |
| 20M |
3:56:52 |
11:51 |
45.10 |
| Mara |
5:15:21 |
12:02 |
45.17 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
