Tue 14th Mar 2017 at 7:00pm by snogard
Run > Run-Walk
- Not good
-
Time
45:01
-
Miles
3.37
-
Min/mi
13:21
-
Pacing
77%
-
WAVA
43.06
-
Stride(cm)
82
-
Cals
257
-
Cadence
147
-
BPM
122
-
%MHR
64.4
-
B/mi
1625
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.3m - 5:00(16:40/m) 87/91bpm 14cal 3.6/4.55mph
2) 0.25m - 2:30(10:10/m) 153/182bpm 23cal 5.9/6.14mph
3) 0.09m - 1:30(17:06/m) 103/156bpm 7cal 3.51/5.51mph
4) 0.22m - 2:30(11:15/m) 149/180bpm 22cal 5.34/5.82mph
5) 0.08m - 1:30(18:47/m) 104/164bpm 6cal 3.19/5.28mph
6) 0.23m - 2:30(11:00/m) 127/156bpm 20cal 5.45/6.12mph
7) 0.09m - 1:30(16:41/m) 113/118bpm 9cal 3.59/4.57mph
8) 0.24m - 2:30(10:29/m) 129/138bpm 21cal 5.73/5.74mph
9) 0.09m - 1:30(16:19/m) 112/134bpm 9cal 3.68/5.7mph
10) 0.25m - 2:30(9:53/m) 124/133bpm 19cal 6.08/7.2mph
11) 0.08m - 1:30(18:21/m) 109/127bpm 8cal 3.27/5.87mph
12) 0.21m - 2:30(11:43/m) 123/130bpm 18cal 5.12/5.95mph
13) 0.08m - 1:30(19:10/m) 110/128bpm 7cal 3.13/5.28mph
14) 0.24m - 2:30(10:30/m) 127/138bpm 19cal 5.71/5.78mph
15) 0.09m - 1:30(16:35/m) 117/137bpm 9cal 3.62/5.72mph
16) 0.24m - 2:30(10:16/m) 129/135bpm 20cal 5.84/6.05mph
17) 0.09m - 1:30(16:34/m) 113/133bpm 8cal 3.62/5.7mph
18) 0.31m - 5:00(16:21/m) 97/101bpm 11cal 3.67/3.82mph
19) 0.19m - 3:01(15:42/m) 97/99bpm 7cal 3.82/3.97mph
5:00 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 5:00 3:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:04 |
2:04 |
16:29 |
85 76-88 |
1401 |
122 120-124 |
2/0 |
0.25 |
4:09 |
2:06 |
16:46 |
88 86-90 |
1476 |
123 120-128 |
4/1 |
0.38 |
5:43 |
1:34 |
12:31 |
119 89-154 |
1489 |
156 122-166 |
1/1 |
0.50 |
6:58 |
1:15 |
10:02 |
170 152-182 |
1705 |
165 164-166 |
0/4 |
0.63 |
8:50 |
1:52 |
14:56 |
125 90-168 |
1866 |
139 120-166 |
0/7 |
0.75 |
10:16 |
1:25 |
11:23 |
135 86-170 |
1536 |
160 120-166 |
0/4 |
0.88 |
11:48 |
1:32 |
12:16 |
154 119-180 |
1890 |
157 120-162 |
4/1 |
1.00 |
13:39 |
1:51 |
14:49 |
112 88-153 |
1659 |
141 116-166 |
0/3 |
1.13 |
15:06 |
1:27 |
11:34 |
134 112-156 |
1551 |
162 158-166 |
0/4 |
1.25 |
16:57 |
1:51 |
14:48 |
114 105-118 |
1687 |
138 122-166 |
5/0 |
1.38 |
18:15 |
1:18 |
10:25 |
121 107-130 |
1261 |
160 124-166 |
1/1 |
1.50 |
19:36 |
1:21 |
10:51 |
134 130-138 |
1455 |
166 164-168 |
13/0 |
1.63 |
21:22 |
1:46 |
14:07 |
111 97-128 |
1568 |
136 122-168 |
2/6 |
1.75 |
22:36 |
1:14 |
9:53 |
126 119-131 |
1246 |
167 166-168 |
1/3 |
1.88 |
24:10 |
1:34 |
12:28 |
123 107-133 |
1534 |
146 110-168 |
0/1 |
2.00 |
25:49 |
1:39 |
13:12 |
108 97-122 |
1426 |
147 114-166 |
2/1 |
2.13 |
27:24 |
1:35 |
12:42 |
127 123-130 |
1613 |
161 122-166 |
2/0 |
2.25 |
29:23 |
1:59 |
15:52 |
109 96-125 |
1730 |
134 116-166 |
2/0 |
2.38 |
30:43 |
1:20 |
10:36 |
126 114-136 |
1336 |
164 158-166 |
3/0 |
2.50 |
32:21 |
1:39 |
13:10 |
128 110-137 |
1686 |
139 122-166 |
2/1 |
2.63 |
33:51 |
1:29 |
11:55 |
115 104-131 |
1371 |
150 122-166 |
0/2 |
2.75 |
35:08 |
1:17 |
10:17 |
134 132-135 |
1377 |
164 160-166 |
1/0 |
2.88 |
37:02 |
1:54 |
15:11 |
114 100-134 |
1730 |
127 120-166 |
0/1 |
3.00 |
39:07 |
2:05 |
16:40 |
98 96-99 |
1634 |
122 122-124 |
0/2 |
3.13 |
41:08 |
2:01 |
16:07 |
97 94-99 |
1564 |
123 122-126 |
1/0 |
3.25 |
43:20 |
2:12 |
17:35 |
96 93-98 |
1689 |
122 122-126 |
1/2 |
3.36 |
45:02 |
1:42 |
15:25 |
96 95-98 |
1480 |
126 122-132 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
45.8 |
163 |
1.9 |
20:38 |
10:41 |
Walk |
53.8 |
122 |
1.4 |
24:14 |
16:57 |
Still |
0.4 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:50 |
42.33% |
More |
800m |
5:34 |
11:13 |
41.72% |
More |
1km |
7:06 |
11:26 |
42.50% |
More |
Mile |
12:07 |
12:07 |
42.14% |
More |
5k |
40:49 |
13:08 |
43.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:50 |
11:50 |
43.16 |
5km |
41:10 |
13:15 |
43.34 |
5M |
1:09:29 |
13:54 |
41.99 |
10km |
1:28:14 |
14:12 |
41.45 |
10M |
2:28:56 |
14:54 |
40.55 |
Half |
3:20:26 |
15:18 |
39.41 |
20M |
5:19:14 |
15:58 |
39.05 |
Mara |
7:09:39 |
16:24 |
38.50 |
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