Mon 16th Jan 2017 at 8:00am by pling
Run > Easy
-
Time
50:00
-
Miles
3.97
-
Min/mi
12:36
-
Pacing
93%
-
WAVA
39.39
-
Stride(cm)
72
-
Cals
412
-
Cadence
177
-
BPM
152
-
%MHR
76.8
-
B/mi
1915
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 12:26(12:26/m) 150/160bpm 105cal 4.83/5.36mph
2) 1m - 12:24(12:24/m) 153/162bpm 105cal 4.84/5.45mph
3) 1m - 12:48(12:48/m) 153/160bpm 105cal 4.69/5.38mph
4) 0.97m - 12:22(12:48/m) 154/163bpm 97cal 4.68/5.89mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:31 |
1:31 |
12:07 |
130 107-155 |
1575 |
172 120-180 |
0.25 |
3:09 |
1:38 |
13:03 |
154 149-159 |
2010 |
176 170-180 |
0.38 |
4:37 |
1:28 |
11:43 |
152 149-156 |
1781 |
178 174-180 |
0.50 |
6:07 |
1:30 |
12:03 |
155 151-158 |
1867 |
180 176-186 |
0.63 |
7:46 |
1:39 |
13:14 |
150 144-157 |
1984 |
178 174-184 |
0.75 |
9:20 |
1:34 |
12:30 |
152 145-158 |
1901 |
177 174-180 |
0.88 |
10:51 |
1:31 |
12:11 |
150 145-158 |
1828 |
178 176-180 |
1.00 |
12:25 |
1:34 |
12:30 |
157 155-160 |
1964 |
176 174-178 |
1.13 |
14:02 |
1:36 |
12:51 |
151 148-155 |
1940 |
177 176-178 |
1.25 |
15:36 |
1:34 |
12:32 |
152 150-155 |
1906 |
179 176-180 |
1.38 |
17:06 |
1:31 |
12:04 |
152 148-155 |
1835 |
178 176-180 |
1.50 |
18:40 |
1:34 |
12:32 |
153 151-156 |
1917 |
179 178-184 |
1.63 |
20:11 |
1:31 |
12:06 |
154 149-157 |
1864 |
180 178-184 |
1.75 |
21:44 |
1:33 |
12:24 |
155 152-160 |
1923 |
179 176-184 |
1.88 |
23:16 |
1:32 |
12:19 |
153 151-155 |
1885 |
178 172-180 |
2.00 |
24:49 |
1:33 |
12:24 |
153 151-155 |
1897 |
179 176-184 |
2.13 |
26:21 |
1:32 |
12:17 |
149 144-152 |
1830 |
178 176-178 |
2.25 |
27:47 |
1:25 |
11:23 |
149 146-152 |
1697 |
178 176-180 |
2.38 |
29:22 |
1:36 |
12:45 |
154 150-157 |
1963 |
177 174-178 |
2.50 |
31:15 |
1:53 |
15:01 |
157 153-159 |
2357 |
174 172-176 |
2.63 |
32:43 |
1:28 |
11:41 |
152 148-157 |
1776 |
179 174-184 |
2.75 |
34:12 |
1:30 |
11:56 |
153 149-156 |
1827 |
179 176-184 |
2.88 |
35:52 |
1:40 |
13:17 |
156 154-157 |
2071 |
176 174-178 |
3.00 |
37:37 |
1:45 |
14:04 |
157 155-159 |
2208 |
176 172-178 |
3.13 |
39:14 |
1:37 |
12:55 |
156 151-160 |
2016 |
177 174-180 |
3.25 |
40:54 |
1:39 |
13:16 |
153 149-157 |
2030 |
169 120-180 |
3.38 |
42:27 |
1:34 |
12:29 |
155 153-157 |
1936 |
179 178-184 |
3.50 |
44:02 |
1:35 |
12:37 |
158 156-161 |
1994 |
177 176-178 |
3.63 |
45:42 |
1:40 |
13:23 |
152 146-158 |
2033 |
178 174-180 |
3.75 |
47:23 |
1:41 |
13:26 |
154 146-162 |
2070 |
178 174-180 |
3.88 |
48:56 |
1:33 |
12:22 |
151 147-154 |
1867 |
178 176-180 |
3.97 |
50:00 |
1:04 |
11:49 |
154 152-156 |
1820 |
178 176-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
177 |
4 |
49:47 |
12:34 |
Walk |
0.3 |
120 |
0 |
10 |
25:39 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:54 |
11:40 |
30.83% |
More |
800m |
5:56 |
11:57 |
33.28% |
More |
1km |
7:32 |
12:07 |
34.20% |
More |
Mile |
12:09 |
12:09 |
36.11% |
More |
5k |
38:56 |
12:32 |
39.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:36 |
11:36 |
37.80 |
5km |
38:33 |
12:24 |
39.74 |
5M |
1:03:51 |
12:46 |
39.14 |
10km |
1:20:23 |
12:56 |
38.92 |
10M |
2:13:07 |
13:19 |
38.62 |
Half |
2:57:14 |
13:32 |
37.83 |
20M |
4:37:33 |
13:53 |
37.90 |
Mara |
6:09:32 |
14:06 |
37.63 |
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