Mon 16th Jan 2017 at 7:00pm by Paul_NH2
Run > General
-
Time
32:47
-
Miles
4.21
-
Min/mi
7:47
-
Pacing
89%
-
WAVA
56.25
-
Stride(cm)
126
-
Cals
304
-
Cadence
164
-
BPM
123
-
%MHR
51.4
-
B/mi
961
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:56(7:56/m) 116/144bpm 63cal 7.57/14.09mph
2) 1m - 7:48(7:48/m) 117/148bpm 64cal 7.69/9.31mph
3) 1m - 7:39(7:39/m) 117/137bpm 64cal 7.85/9.27mph
4) 1m - 8:01(8:01/m) 145/163bpm 95cal 7.49/8.56mph
5) 0.21m - 1:24(6:46/m) 158/163bpm 18cal 8.87/8.68mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:02 |
1:02 |
8:17 |
119 116-121 |
986 |
163 120-170 |
0.25 |
1:59 |
57 |
7:32 |
111 107-114 |
837 |
166 160-170 |
0.38 |
3:00 |
1:01 |
8:08 |
108 102-117 |
879 |
167 162-170 |
0.50 |
3:55 |
55 |
7:22 |
131 117-143 |
965 |
168 158-170 |
0.63 |
4:48 |
53 |
7:07 |
141 135-144 |
1004 |
164 158-168 |
0.75 |
5:45 |
57 |
7:36 |
124 118-129 |
943 |
166 160-168 |
0.88 |
6:59 |
1:14 |
9:52 |
96 75-118 |
947 |
166 156-232 |
1.00 |
7:56 |
56 |
7:29 |
108 102-112 |
808 |
165 158-170 |
1.13 |
8:48 |
53 |
7:02 |
104 96-111 |
731 |
168 158-170 |
1.25 |
9:51 |
1:03 |
8:23 |
103 94-119 |
864 |
167 158-170 |
1.38 |
10:52 |
1:01 |
8:06 |
124 117-132 |
1003 |
162 158-170 |
1.50 |
11:50 |
58 |
7:44 |
108 90-123 |
836 |
165 156-170 |
1.63 |
12:51 |
1:01 |
8:06 |
99 89-108 |
801 |
166 158-170 |
1.75 |
13:46 |
55 |
7:21 |
120 98-145 |
882 |
164 158-170 |
1.88 |
14:46 |
1:01 |
8:06 |
145 142-148 |
1173 |
164 156-170 |
2.00 |
15:44 |
58 |
7:40 |
136 127-148 |
1043 |
165 162-168 |
2.13 |
16:47 |
1:03 |
8:27 |
117 106-132 |
989 |
159 152-166 |
2.25 |
17:42 |
54 |
7:14 |
129 122-137 |
934 |
164 156-170 |
2.38 |
18:39 |
57 |
7:35 |
119 109-128 |
903 |
166 158-170 |
2.50 |
19:29 |
51 |
6:47 |
108 101-126 |
733 |
169 164-172 |
2.63 |
20:24 |
55 |
7:20 |
130 126-134 |
953 |
166 158-170 |
2.75 |
21:29 |
1:04 |
8:34 |
112 102-136 |
959 |
144 114-168 |
2.88 |
22:27 |
59 |
7:48 |
104 100-111 |
811 |
165 156-170 |
3.00 |
23:23 |
56 |
7:25 |
120 107-128 |
889 |
164 158-168 |
3.13 |
24:20 |
57 |
7:35 |
137 130-142 |
1039 |
166 160-168 |
3.25 |
25:24 |
1:04 |
8:32 |
133 124-144 |
1135 |
165 158-168 |
3.38 |
26:37 |
1:13 |
9:47 |
124 108-145 |
1214 |
153 104-168 |
3.50 |
27:34 |
57 |
7:39 |
155 144-160 |
1187 |
164 156-168 |
3.63 |
28:34 |
59 |
7:53 |
160 155-163 |
1261 |
166 152-170 |
3.75 |
29:34 |
1:00 |
8:02 |
157 153-161 |
1261 |
163 154-168 |
3.88 |
30:27 |
54 |
7:08 |
156 153-161 |
1114 |
167 158-170 |
4.00 |
31:23 |
56 |
7:28 |
158 154-162 |
1180 |
165 156-172 |
4.13 |
32:14 |
50 |
6:41 |
158 155-162 |
1056 |
168 162-172 |
4.20 |
32:42 |
28 |
6:46 |
158 155-161 |
1069 |
167 162-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
165 |
4.2 |
32:03 |
7:43 |
Walk |
1.9 |
116 |
0 |
38 |
16:40 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:58 |
44.50% |
More |
800m |
3:36 |
7:14 |
49.32% |
More |
1km |
4:31 |
7:16 |
51.33% |
More |
Mile |
7:32 |
7:32 |
52.85% |
More |
5k |
24:03 |
7:44 |
56.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
55.68 |
5km |
23:45 |
7:39 |
56.98 |
5M |
39:20 |
7:52 |
55.85 |
10km |
49:32 |
7:58 |
55.31 |
10M |
1:22:01 |
8:12 |
55.14 |
Half |
1:49:12 |
8:20 |
54.34 |
20M |
2:51:00 |
8:33 |
54.98 |
Mara |
3:47:40 |
8:41 |
55.07 |
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