Wed 21st Sep 2016 at 6:00pm by Paul_NH2
Run > General
-
Time
30:27
-
Miles
3.96
-
Min/mi
7:41
-
Pacing
89%
-
WAVA
57.01
-
Stride(cm)
126
-
Cals
415
-
Cadence
166
-
BPM
158
-
%MHR
65.9
-
B/mi
1217
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:29(7:29/m) 159/176bpm 101cal 8.02/11.67mph
2) 1m - 7:53(7:53/m) 160/175bpm 107cal 7.61/8.54mph
3) 1m - 7:21(7:21/m) 159/168bpm 99cal 8.16/8.83mph
4) 0.96m - 7:44(8:01/m) 162/173bpm 108cal 7.48/8.16mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:00 |
1:00 |
7:58 |
125 78-163 |
997 |
165 118-174 |
0.25 |
1:57 |
57 |
7:35 |
153 144-164 |
1161 |
169 160-174 |
0.38 |
2:53 |
56 |
7:28 |
154 147-162 |
1149 |
171 164-174 |
0.50 |
3:47 |
54 |
7:13 |
158 153-163 |
1140 |
169 166-172 |
0.63 |
4:42 |
55 |
7:18 |
166 162-170 |
1211 |
167 162-172 |
0.75 |
5:36 |
54 |
7:14 |
169 166-172 |
1222 |
169 162-172 |
0.88 |
6:32 |
56 |
7:29 |
172 170-174 |
1288 |
166 162-172 |
1.00 |
7:31 |
59 |
7:52 |
170 166-176 |
1337 |
166 164-170 |
1.13 |
8:27 |
56 |
7:28 |
168 165-171 |
1254 |
168 164-170 |
1.25 |
9:24 |
57 |
7:36 |
172 170-175 |
1307 |
167 162-172 |
1.38 |
10:29 |
1:05 |
8:39 |
167 161-174 |
1444 |
168 164-170 |
1.50 |
11:33 |
1:05 |
8:36 |
158 155-163 |
1359 |
152 112-170 |
1.63 |
12:31 |
58 |
7:41 |
150 144-158 |
1152 |
167 162-170 |
1.75 |
13:32 |
1:01 |
8:10 |
142 140-145 |
1159 |
166 162-170 |
1.88 |
14:30 |
58 |
7:42 |
159 151-165 |
1224 |
168 164-170 |
2.00 |
15:24 |
54 |
7:11 |
162 159-166 |
1162 |
166 164-168 |
2.13 |
16:19 |
55 |
7:19 |
159 155-165 |
1164 |
167 162-170 |
2.25 |
17:18 |
59 |
7:54 |
163 157-168 |
1288 |
165 160-168 |
2.38 |
18:19 |
1:01 |
8:10 |
160 156-163 |
1308 |
167 162-170 |
2.50 |
19:03 |
44 |
5:52 |
164 161-168 |
963 |
165 160-168 |
2.63 |
20:04 |
1:01 |
8:10 |
156 154-158 |
1273 |
166 160-168 |
2.75 |
20:54 |
50 |
6:41 |
156 153-159 |
1043 |
165 158-168 |
2.88 |
21:49 |
55 |
7:16 |
159 154-166 |
1157 |
166 162-168 |
3.00 |
22:45 |
56 |
7:27 |
153 151-155 |
1140 |
166 162-170 |
3.13 |
23:48 |
1:03 |
8:24 |
148 144-152 |
1244 |
165 158-170 |
3.25 |
24:52 |
1:04 |
8:32 |
156 144-166 |
1331 |
165 160-168 |
3.38 |
25:51 |
59 |
7:48 |
169 166-172 |
1320 |
166 162-170 |
3.50 |
26:47 |
57 |
7:33 |
168 165-170 |
1268 |
165 158-168 |
3.63 |
27:44 |
57 |
7:34 |
165 160-170 |
1250 |
167 162-170 |
3.75 |
28:51 |
1:07 |
8:56 |
163 161-168 |
1455 |
160 106-218 |
3.88 |
29:49 |
58 |
7:44 |
166 162-170 |
1285 |
164 158-168 |
3.96 |
30:25 |
36 |
7:20 |
169 164-172 |
1239 |
164 162-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
166 |
3.9 |
30:02 |
7:38 |
Walk |
1.3 |
115 |
0 |
23 |
18:26 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
45.57% |
More |
800m |
3:29 |
7:00 |
50.96% |
More |
1km |
4:23 |
7:03 |
52.90% |
More |
Mile |
7:18 |
7:18 |
54.55% |
More |
5k |
23:35 |
7:35 |
57.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:05 |
7:05 |
56.21 |
5km |
23:33 |
7:35 |
57.46 |
5M |
38:59 |
7:48 |
56.35 |
10km |
49:05 |
7:54 |
55.82 |
10M |
1:21:17 |
8:08 |
55.64 |
Half |
1:48:14 |
8:16 |
54.82 |
20M |
2:49:29 |
8:28 |
55.47 |
Mara |
3:45:39 |
8:37 |
55.56 |
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