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Sun 20th Mar 2016 at 9:00am by RogMonty

Run > General
  • Time
    2:24:26
  • Miles
    20.30
  • Min/mi
    7:07
  • Pacing
    88.9%
  • WAVA
    69.53
  • Stride(cm)
    118
  • Cals
    1827
  • Cadence
    192
  • BPM
    156
  • %MHR
    92.1
  • B/mi
    1107
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:09(7:09/m) 180/190bpm 116cal 8.39/9.25mph
2) 1m - 6:51(6:51/m) 163/190bpm 118cal 8.76/10.04mph
3) 1m - 6:54(6:54/m) 147/153bpm 104cal 8.7/9.62mph
4) 1m - 7:59(7:59/m) 149/154bpm 105cal 7.51/8.89mph
5) 1m - 7:10(7:10/m) 144/150bpm 72cal 8.37/10.79mph
6) 1m - 6:40(6:40/m) 146/150bpm 75cal 8.99/14.09mph
7) 1m - 6:37(6:37/m) 147/151bpm 70cal 9.06/18.32mph
8) 1m - 7:06(7:06/m) 149/154bpm 82cal 8.44/11.84mph
9) 1m - 7:21(7:21/m) 145/152bpm 73cal 8.16/9.33mph
10) 1m - 6:42(6:42/m) 146/152bpm 63cal 8.96/9.41mph
11) 1m - 6:41(6:41/m) 142/148bpm 49cal 8.97/11.69mph
12) 1m - 6:53(6:53/m) 145/150bpm 65cal 8.72/10.62mph
13) 1m - 7:51(7:51/m) 148/154bpm 79cal 7.64/10.12mph
14) 1m - 6:57(6:57/m) 150/155bpm 82cal 8.64/9.08mph
15) 1m - 7:06(7:06/m) 154/167bpm 98cal 8.44/9.43mph
16) 1m - 7:36(7:36/m) 149/155bpm 98cal 7.89/9.06mph
17) 1m - 7:23(7:23/m) 173/193bpm 112cal 8.12/8.72mph
18) 1m - 6:41(6:41/m) 188/202bpm 108cal 8.98/9.81mph
19) 1m - 7:11(7:11/m) 160/181bpm 107cal 8.35/8.97mph
20) 1m - 7:23(7:23/m) 186/191bpm 116cal 8.12/8.35mph
21) 0.3m - 2:12(7:20/m) 181/186bpm 35cal 8.18/8.43mph
7:09 6:51 6:54 7:59 7:10 6:40 6:37 7:06 7:21 6:42 6:41 6:53 7:51 6:57 7:06 7:36 7:23 6:41 7:11 7:23 2:12

Pace

1% 1% 3% 20% 71% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
1.00 7:09 7:09 7:09 169 69-190 1207 189 158-218
2.00 14:00 6:51 6:51 163 147-190 1117 190 188-194
3.00 20:53 6:54 6:54 147 141-153 1014 192 188-198
4.00 28:54 8:01 8:01 149 140-154 1194 193 104-200
5.00 36:03 7:09 7:09 144 136-150 1029 191 188-200
6.00 42:43 6:40 6:40 147 144-150 979 192 188-196
7.00 49:20 6:38 6:38 147 137-150 975 194 186-200
8.00 56:27 7:06 7:06 149 141-154 1059 193 188-198
9.00 1:03:48 7:21 7:21 145 137-152 1066 193 188-198
10.00 1:10:30 6:42 6:42 146 140-152 978 192 186-196
11.00 1:17:11 6:41 6:41 142 135-148 950 191 186-196
12.00 1:24:04 6:53 6:53 145 136-150 998 194 184-200
13.00 1:32:18 8:14 8:14 148 133-153 1217 192 124-200
14.00 1:39:14 6:57 6:57 150 147-155 1042 193 188-198
15.00 1:46:21 7:06 7:06 154 145-167 1095 192 182-198
16.00 1:54:10 7:49 7:49 149 137-155 1164 194 116-206
17.00 2:01:33 7:23 7:23 173 146-193 1279 192 188-198
18.00 2:08:14 6:41 6:41 188 171-202 1256 193 188-202
19.00 2:15:25 7:11 7:11 160 143-181 1149 194 184-198
20.00 2:22:48 7:23 7:23 186 181-191 1374 193 186-196
20.29 2:24:58 2:10 7:21 181 175-186 1330 193 190-198

Heart

156/202max
  • Show Beats/Mile

Cadence

192 (218 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 192 20.3 2:24:18 7:07
Walk 0.5 119 0 40 3:03:25

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:07 53.58% More
800m 3:12 6:25 59.66% More
1km 3:58 6:23 63.08% More
Mile 6:32 6:32 65.91% More
5k 20:56 6:44 68.70% More
5 miles 34:26 6:53 68.01% More
10k 42:35 6:51 68.62% More
10 miles 1:10:01 7:00 68.46% More
Half 1:32:44 7:05 68.74% More
20 miles 2:22:44 7:08 69.23% More

Predictions

Dist Time Per Mile WAVA
1M 4:30 4:30 95.64
5km 16:38 5:21 86.43
5M 28:46 5:45 81.39
10km 36:57 5:57 79.07
10M 1:03:54 6:23 75.01
Half 1:27:13 6:39 72.49
20M 2:21:59 7:06 69.59
Mara 3:13:46 7:24 68.13
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