Wed 22nd Feb 2017 at 7:00am by pmkandawire
Run > General
-
Time
1:27:51
-
Miles
6.21
-
Min/mi
14:09
-
Pacing
84%
-
WAVA
34.66
-
Stride(cm)
76
-
Cals
637
-
Cadence
149
-
BPM
132
-
%MHR
65.1
-
B/mi
1868
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.83m - 15:00(18:00/m) 98/131bpm 65cal 3.34/8.45mph
2) 0.16m - 2:00(12:20/m) 136/149bpm 15cal 4.87/5.4mph
3) 0.03m - 30(17:51/m) 134/144bpm 4cal 3.36/4.83mph
4) 0.17m - 2:00(11:48/m) 135/145bpm 19cal 5.08/5.86mph
5) 0.02m - 30(20:06/m) 139/146bpm 4cal 2.98/4.89mph
6) 0.17m - 2:00(12:01/m) 139/147bpm 20cal 4.99/5.74mph
7) 0.03m - 30(17:40/m) 139/147bpm 4cal 3.4/4.3mph
8) 0.15m - 2:00(13:01/m) 137/141bpm 18cal 4.61/5.63mph
9) 0.03m - 30(16:05/m) 136/142bpm 4cal 3.73/4.74mph
10) 0.16m - 2:00(12:43/m) 139/147bpm 19cal 4.72/5.7mph
11) 0.03m - 30(18:35/m) 138/146bpm 4cal 3.23/4.74mph
12) 0.15m - 2:00(13:02/m) 136/144bpm 18cal 4.6/5.34mph
13) 0.03m - 30(18:05/m) 136/143bpm 4cal 3.32/4.85mph
14) 0.16m - 2:00(12:30/m) 140/150bpm 19cal 4.8/5.82mph
15) 0.03m - 30(17:01/m) 145/151bpm 5cal 3.53/4.49mph
16) 0.15m - 2:00(13:42/m) 140/146bpm 18cal 4.38/5.19mph
17) 0.03m - 30(17:54/m) 140/146bpm 4cal 3.35/4.54mph
18) 0.14m - 2:00(14:24/m) 140/146bpm 17cal 4.17/4.7mph
19) 0.03m - 30(15:11/m) 132/140bpm 3cal 3.95/4.7mph
20) 0.15m - 2:00(13:10/m) 137/148bpm 16cal 4.56/5.31mph
21) 0.03m - 30(19:18/m) 140/148bpm 4cal 3.11/4.55mph
22) 0.16m - 2:00(12:34/m) 139/147bpm 17cal 4.77/5.54mph
23) 0.03m - 30(18:06/m) 138/145bpm 4cal 3.32/4.57mph
24) 0.16m - 2:00(12:46/m) 137/142bpm 16cal 4.7/5.28mph
25) 0.03m - 30(15:34/m) 139/144bpm 4cal 3.85/5.52mph
26) 0.15m - 2:00(13:12/m) 140/148bpm 16cal 4.55/5.18mph
27) 0.03m - 30(17:49/m) 139/147bpm 4cal 3.37/4.68mph
28) 0.15m - 2:00(13:08/m) 140/147bpm 17cal 4.57/6.55mph
29) 0.03m - 30(16:31/m) 134/142bpm 3cal 3.63/3.87mph
30) 0.16m - 2:00(12:25/m) 139/151bpm 16cal 4.83/6.33mph
31) 0.03m - 30(15:34/m) 141/150bpm 4cal 3.85/5.71mph
32) 0.15m - 2:00(13:17/m) 140/150bpm 16cal 4.52/5.55mph
33) 0.03m - 30(18:44/m) 138/144bpm 3cal 3.2/4.79mph
34) 0.14m - 2:00(14:09/m) 141/150bpm 16cal 4.24/4.78mph
35) 0.03m - 30(17:09/m) 133/140bpm 3cal 3.5/4.68mph
36) 0.18m - 2:00(11:01/m) 138/152bpm 15cal 5.44/6.49mph
37) 0.04m - 30(13:04/m) 155/158bpm 5cal 4.59/6.47mph
38) 0.15m - 2:00(13:09/m) 147/152bpm 20cal 4.56/5.45mph
39) 0.03m - 30(15:49/m) 138/147bpm 3cal 3.8/5.27mph
40) 0.16m - 2:00(12:41/m) 146/155bpm 17cal 4.73/6.46mph
41) 0.03m - 30(14:31/m) 137/146bpm 3cal 4.13/4.88mph
42) 0.15m - 2:00(13:14/m) 144/170bpm 16cal 4.53/6.26mph
43) 0.03m - 30(16:01/m) 167/170bpm 6cal 3.74/4.89mph
44) 0.14m - 2:00(14:02/m) 143/163bpm 17cal 4.27/5.74mph
45) 0.03m - 30(16:35/m) 131/139bpm 2cal 3.62/5.82mph
46) 0.15m - 2:00(13:27/m) 131/140bpm 10cal 4.46/5.02mph
47) 0.03m - 30(18:47/m) 133/140bpm 2cal 3.19/4.38mph
48) 0.18m - 2:00(11:25/m) 135/144bpm 11cal 5.25/6.54mph
49) 0.03m - 30(17:18/m) 140/145bpm 3cal 3.47/5.06mph
50) 0.16m - 2:00(12:31/m) 139/148bpm 13cal 4.79/5.57mph
51) 0.03m - 30(17:52/m) 143/149bpm 4cal 3.36/5.5mph
52) 0.15m - 2:00(13:43/m) 141/145bpm 14cal 4.37/5.91mph
53) 0.03m - 30(17:14/m) 137/145bpm 3cal 3.48/4.9mph
54) 0.15m - 2:00(13:08/m) 137/144bpm 12cal 4.57/5.72mph
55) 0.03m - 30(16:15/m) 136/144bpm 3cal 3.69/5.71mph
56) 0.14m - 2:00(14:25/m) 134/142bpm 10cal 4.16/5.01mph
57) 0.03m - 30(18:59/m) 140/143bpm 3cal 3.16/4.02mph
58) 0.16m - 2:00(12:49/m) 147/154bpm 18cal 4.68/5.25mph
59) 0.04m - 30(12:31/m) 141/143bpm 3cal 4.8/4.97mph
60) 0.01m - 21(23:11/m) 131/138bpm 1cal 2.59/4.96mph
15:00 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
4:58 |
4:58 |
19:52 |
95 89-101 |
1887 |
111 90-116 |
0.50 |
9:24 |
4:26 |
17:42 |
95 92-98 |
1682 |
113 112-116 |
0.75 |
13:31 |
4:07 |
16:28 |
102 92-131 |
1679 |
118 110-172 |
1.00 |
17:04 |
3:34 |
14:16 |
123 98-149 |
1754 |
142 112-164 |
1.25 |
20:26 |
3:21 |
13:25 |
135 119-146 |
1811 |
154 108-170 |
1.50 |
23:40 |
3:15 |
12:59 |
139 130-147 |
1804 |
161 118-172 |
1.75 |
26:57 |
3:16 |
13:06 |
138 126-147 |
1807 |
161 120-170 |
2.00 |
30:27 |
3:30 |
13:59 |
135 122-146 |
1888 |
156 110-180 |
2.25 |
33:53 |
3:27 |
13:46 |
142 133-151 |
1955 |
161 112-182 |
2.50 |
37:33 |
3:40 |
14:40 |
140 127-146 |
2052 |
152 94-176 |
2.75 |
40:59 |
3:26 |
13:43 |
137 126-148 |
1878 |
160 116-172 |
3.00 |
44:18 |
3:19 |
13:16 |
139 128-147 |
1844 |
160 112-180 |
3.25 |
47:47 |
3:29 |
13:58 |
139 128-148 |
1940 |
153 112-172 |
3.50 |
51:09 |
3:22 |
13:27 |
137 122-147 |
1843 |
161 116-176 |
3.75 |
54:25 |
3:16 |
13:05 |
142 129-151 |
1858 |
153 114-168 |
4.00 |
58:03 |
3:38 |
14:31 |
137 122-150 |
1989 |
149 110-168 |
4.25 |
1:01:07 |
3:04 |
12:18 |
146 132-158 |
1796 |
163 110-170 |
4.50 |
1:04:15 |
3:08 |
12:33 |
145 126-155 |
1820 |
159 118-174 |
4.75 |
1:07:49 |
3:34 |
14:16 |
148 120-170 |
2111 |
145 114-172 |
5.00 |
1:11:16 |
3:27 |
13:47 |
134 120-153 |
1847 |
160 116-172 |
5.25 |
1:14:27 |
3:11 |
12:42 |
135 122-143 |
1715 |
160 118-172 |
5.50 |
1:17:56 |
3:30 |
13:58 |
139 132-149 |
1942 |
152 110-182 |
5.75 |
1:21:25 |
3:28 |
13:53 |
139 128-145 |
1931 |
158 112-174 |
6.00 |
1:25:06 |
3:42 |
14:47 |
137 125-144 |
2026 |
149 108-176 |
6.20 |
1:27:51 |
2:45 |
13:23 |
144 124-154 |
1927 |
159 112-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.2 |
166 |
4.6 |
58:10 |
12:44 |
Walk |
33.8 |
115 |
1.6 |
29:41 |
18:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:54 |
11:39 |
29.07% |
More |
800m |
6:00 |
12:05 |
33.10% |
More |
1km |
7:52 |
12:40 |
32.91% |
More |
Mile |
13:03 |
13:03 |
33.68% |
More |
5k |
41:43 |
13:26 |
35.87% |
More |
5 miles |
1:07:33 |
13:31 |
36.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:41 |
12:41 |
34.66 |
5km |
42:10 |
13:34 |
35.49 |
5M |
1:09:49 |
13:58 |
34.94 |
10km |
1:27:54 |
14:09 |
34.68 |
10M |
2:25:34 |
14:33 |
34.63 |
Half |
3:13:48 |
14:48 |
34.16 |
20M |
5:03:30 |
15:11 |
34.57 |
Mara |
6:44:05 |
15:25 |
34.62 |
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