Sun 23rd Apr 2017 at 10:00am by Oranj
Run > Race
-
Time
2:58:22
-
Miles
26.35
-
Min/mi
6:46
-
Pacing
93%
-
WAVA
78.26
-
Stride(cm)
144
-
Cals
2770
-
Cadence
165
-
BPM
157
-
%MHR
93.6
-
B/mi
1065
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
London M. Sub-3, very happy
===
1) 1km - 4:13(4:13/km) 143/150bpm 59cal 14.26/15.45kmph
2) 1km - 4:07(4:07/km) 150/153bpm 63cal 14.57/14.68kmph
3) 1km - 4:07(4:07/km) 154/156bpm 64cal 14.55/15.79kmph
4) 1km - 4:07(4:07/km) 153/157bpm 63cal 14.6/14.85kmph
5) 1km - 3:58(3:58/km) 150/155bpm 60cal 15.15/16.16kmph
6) 1km - 4:04(4:04/km) 154/162bpm 63cal 14.76/15.96kmph
7) 1km - 4:05(4:05/km) 153/159bpm 63cal 14.72/15.28kmph
8) 1km - 4:08(4:08/km) 155/156bpm 65cal 14.49/14.95kmph
9) 1km - 4:11(4:11/km) 156/158bpm 65cal 14.37/14.68kmph
10) 1km - 4:11(4:11/km) 156/160bpm 65cal 14.36/14.64kmph
11) 1km - 4:10(4:10/km) 156/158bpm 65cal 14.39/14.95kmph
12) 1km - 4:09(4:09/km) 158/161bpm 66cal 14.46/16.69kmph
13) 1km - 4:08(4:08/km) 155/160bpm 64cal 14.53/15.58kmph
14) 1km - 4:12(4:12/km) 154/157bpm 64cal 14.26/14.64kmph
15) 1km - 4:08(4:08/km) 156/161bpm 65cal 14.49/15.28kmph
16) 1km - 4:19(4:19/km) 155/157bpm 66cal 13.92/14.91kmph
17) 1km - 4:10(4:10/km) 155/160bpm 64cal 14.41/17.06kmph
18) 1km - 4:09(4:09/km) 155/157bpm 63cal 14.48/14.75kmph
19) 1km - 4:11(4:11/km) 156/158bpm 63cal 14.34/14.44kmph
20) 1km - 4:10(4:10/km) 157/162bpm 64cal 14.41/14.88kmph
21) 1km - 4:07(4:07/km) 157/162bpm 63cal 14.56/14.98kmph
22) 1km - 4:07(4:07/km) 158/164bpm 63cal 14.56/14.91kmph
23) 1km - 4:10(4:10/km) 156/161bpm 63cal 14.42/14.95kmph
24) 1km - 4:08(4:08/km) 156/159bpm 63cal 14.53/14.81kmph
25) 1km - 4:20(4:20/km) 157/160bpm 65cal 13.85/17.97kmph
26) 1km - 4:05(4:05/km) 157/160bpm 62cal 14.71/17.97kmph
27) 1km - 4:10(4:10/km) 156/158bpm 62cal 14.38/16.56kmph
28) 1km - 4:13(4:13/km) 157/161bpm 64cal 14.23/15.69kmph
29) 1km - 4:15(4:15/km) 158/161bpm 65cal 14.12/15.05kmph
30) 1km - 4:12(4:12/km) 161/163bpm 66cal 14.26/25.53kmph
31) 1km - 4:11(4:11/km) 159/162bpm 64cal 14.35/21.63kmph
32) 1km - 4:09(4:09/km) 157/161bpm 62cal 14.43/17.4kmph
33) 1km - 4:13(4:13/km) 160/163bpm 66cal 14.23/14.71kmph
34) 1km - 4:18(4:18/km) 162/164bpm 70cal 13.95/16.33kmph
35) 1km - 4:19(4:19/km) 162/164bpm 69cal 13.92/15.35kmph
36) 1km - 4:19(4:19/km) 162/165bpm 69cal 13.87/14.24kmph
37) 1km - 4:20(4:20/km) 163/166bpm 71cal 13.82/15.12kmph
38) 1km - 4:18(4:18/km) 162/167bpm 69cal 13.96/21.23kmph
39) 1km - 4:45(4:45/km) 162/165bpm 77cal 12.61/21.5kmph
40) 1km - 4:23(4:23/km) 165/171bpm 71cal 13.68/15.12kmph
41) 1km - 4:25(4:25/km) 165/167bpm 73cal 13.61/14.08kmph
42) 1km - 4:17(4:17/km) 165/167bpm 71cal 13.98/14.61kmph
43) 0.4km - 1:41(4:13/km) 166/167bpm 28cal 14.23/15.72kmph
4:13 4:07 4:07 4:07 3:58 4:04 4:05 4:08 4:11 4:11 4:10 4:09 4:08 4:12 4:08 4:19 4:10 4:09 4:11 4:10 4:07 4:07 4:10 4:08 4:20 4:05 4:10 4:13 4:15 4:12 4:11 4:09 4:13 4:18 4:19 4:19 4:20 4:18 4:45 4:23 4:25 4:17 1:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:42 |
6:42 |
6:42 |
146 101-152 |
979 |
165 162-238 |
10/5 |
2.00 |
13:21 |
6:38 |
6:38 |
153 149-156 |
1016 |
164 160-172 |
8/5 |
3.00 |
19:50 |
6:30 |
6:30 |
152 142-157 |
987 |
163 160-180 |
0/27 |
4.00 |
26:21 |
6:31 |
6:31 |
153 146-162 |
996 |
163 160-170 |
9/20 |
5.00 |
32:59 |
6:38 |
6:38 |
155 152-159 |
1029 |
163 160-166 |
3/7 |
6.00 |
39:43 |
6:44 |
6:44 |
156 150-158 |
1050 |
163 162-168 |
5/2 |
7.00 |
46:24 |
6:40 |
6:40 |
156 151-160 |
1041 |
164 162-174 |
6/9 |
8.00 |
53:05 |
6:42 |
6:42 |
156 149-161 |
1045 |
163 158-182 |
7/6 |
9.00 |
59:52 |
6:46 |
6:46 |
156 148-161 |
1057 |
164 160-172 |
10/5 |
10.00 |
1:06:37 |
6:45 |
6:45 |
155 152-157 |
1047 |
163 160-184 |
7/7 |
11.00 |
1:13:19 |
6:42 |
6:42 |
155 149-160 |
1037 |
163 160-168 |
4/9 |
12.00 |
1:20:02 |
6:43 |
6:43 |
156 152-159 |
1048 |
163 162-174 |
6/4 |
13.00 |
1:26:43 |
6:42 |
6:42 |
157 153-162 |
1051 |
164 160-182 |
17/11 |
14.00 |
1:33:23 |
6:39 |
6:39 |
157 149-164 |
1045 |
164 160-176 |
8/9 |
15.00 |
1:40:02 |
6:39 |
6:39 |
156 148-159 |
1037 |
164 156-178 |
7/9 |
16.00 |
1:46:49 |
6:48 |
6:48 |
157 151-160 |
1067 |
164 160-176 |
7/13 |
17.00 |
1:53:30 |
6:41 |
6:41 |
156 153-161 |
1043 |
164 160-174 |
8/5 |
18.00 |
2:00:22 |
6:52 |
6:52 |
158 150-161 |
1084 |
164 162-168 |
7/8 |
19.00 |
2:07:06 |
6:43 |
6:43 |
160 156-163 |
1076 |
165 162-174 |
19/19 |
20.00 |
2:13:50 |
6:44 |
6:44 |
158 148-162 |
1065 |
165 162-178 |
6/6 |
21.00 |
2:20:40 |
6:50 |
6:50 |
161 158-164 |
1101 |
167 164-194 |
7/4 |
22.00 |
2:27:37 |
6:56 |
6:56 |
162 156-165 |
1124 |
167 164-190 |
8/7 |
23.00 |
2:34:36 |
6:59 |
6:59 |
163 161-166 |
1139 |
168 164-172 |
19/7 |
24.00 |
2:42:00 |
7:24 |
7:24 |
162 157-167 |
1200 |
167 164-172 |
24/43 |
25.00 |
2:49:02 |
7:02 |
7:02 |
165 161-171 |
1161 |
168 166-172 |
11/12 |
26.00 |
2:56:00 |
6:58 |
6:58 |
165 163-167 |
1148 |
168 164-172 |
11/8 |
26.34 |
2:58:21 |
2:21 |
6:50 |
166 164-167 |
1134 |
169 154-176 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
164 |
26.3 |
2:58:21 |
6:46 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:43 |
58.80% |
More |
800m |
3:08 |
6:18 |
62.96% |
More |
1km |
3:55 |
6:18 |
65.62% |
More |
Mile |
6:23 |
6:23 |
68.41% |
More |
5k |
20:16 |
6:32 |
73.22% |
More |
5 miles |
32:51 |
6:34 |
73.65% |
More |
10k |
41:01 |
6:36 |
73.68% |
More |
10 miles |
1:06:28 |
6:39 |
75.18% |
More |
Half |
1:27:15 |
6:40 |
75.79% |
More |
20 miles |
2:13:43 |
6:41 |
77.76% |
More |
Mara |
2:57:13 |
6:46 |
78.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:56 |
5:56 |
73.50 |
5km |
19:18 |
6:13 |
76.92 |
5M |
31:40 |
6:20 |
76.39 |
10km |
39:42 |
6:23 |
76.12 |
10M |
1:05:07 |
6:31 |
76.74 |
Half |
1:26:14 |
6:35 |
76.10 |
20M |
2:13:54 |
6:42 |
77.66 |
Mara |
2:57:19 |
6:46 |
78.20 |
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