Sun 12th Apr 2015 at 8:00am by frankss1104
Run > General
-
Time
3:20:09
-
Miles
26.21
-
Min/mi
7:38
-
Pacing
95%
-
WAVA
67.39
-
Stride(cm)
115
-
Cals
1135
-
Cadence
183
-
BPM
154
-
%MHR
81.1
-
B/mi
1177
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:10(8:10/m) 175/187bpm 79cal 3.29/4.06/hr
2) 1m - 7:34(7:34/m) 181/188bpm 74cal 3.55/3.67/hr
3) 1m - 7:45(7:45/m) 150/178bpm 63cal 3.46/4.35/hr
4) 1m - 7:47(7:47/m) 153/160bpm 48cal 3.45/4.52/hr
5) 1m - 7:34(7:34/m) 149/164bpm 41cal 3.54/3.84/hr
6) 1m - 7:39(7:39/m) 155/167bpm 50cal 3.51/5.24/hr
7) 1m - 7:34(7:34/m) 158/168bpm 48cal 3.55/4.31/hr
8) 1m - 7:24(7:24/m) 158/165bpm 47cal 3.63/4.18/hr
9) 1m - 7:44(7:44/m) 156/164bpm 46cal 3.47/3.8/hr
10) 1m - 7:40(7:40/m) 153/162bpm 38cal 3.5/4.3/hr
11) 1m - 7:38(7:38/m) 156/160bpm 41cal 3.52/3.63/hr
12) 1m - 7:34(7:34/m) 152/162bpm 32cal 3.55/3.84/hr
13) 1m - 7:21(7:21/m) 156/166bpm 34cal 3.65/3.82/hr
14) 1m - 7:38(7:38/m) 155/160bpm 39cal 3.52/3.95/hr
15) 1m - 7:27(7:27/m) 160/164bpm 43cal 3.6/3.87/hr
16) 1m - 7:35(7:35/m) 158/163bpm 37cal 3.54/3.68/hr
17) 1m - 7:36(7:36/m) 151/163bpm 40cal 3.53/3.7/hr
18) 1m - 7:42(7:42/m) 157/163bpm 40cal 3.49/3.88/hr
19) 1m - 7:32(7:32/m) 150/162bpm 32cal 3.56/3.98/hr
20) 1m - 7:48(7:48/m) 147/159bpm 34cal 3.44/3.53/hr
21) 1m - 7:51(7:51/m) 150/160bpm 31cal 3.42/3.46/hr
22) 1m - 7:56(7:56/m) 154/158bpm 36cal 3.38/4.1/hr
23) 1m - 7:53(7:53/m) 155/157bpm 32cal 3.41/3.5/hr
24) 1m - 7:32(7:32/m) 158/165bpm 43cal 3.56/3.9/hr
25) 1m - 7:31(7:31/m) 151/163bpm 43cal 3.57/4.07/hr
26) 1m - 7:23(7:23/m) 146/163bpm 39cal 3.63/3.88/hr
27) 0.21m - 1:25(6:50/m) 147/153bpm 5cal 3.93/3.99/hr
8:10 7:34 7:45 7:47 7:34 7:39 7:34 7:24 7:44 7:40 7:38 7:34 7:21 7:38 7:27 7:35 7:36 7:42 7:32 7:48 7:51 7:56 7:53 7:32 7:31 7:23 1:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
8:09 |
8:09 |
8:09 |
173 105-187 |
1410 |
181 120-190 |
2.00 |
15:42 |
7:32 |
7:32 |
180 170-188 |
1357 |
183 180-188 |
3.00 |
23:27 |
7:45 |
7:45 |
149 137-178 |
1156 |
182 178-188 |
4.00 |
31:14 |
7:47 |
7:47 |
153 145-160 |
1191 |
180 120-188 |
5.00 |
38:49 |
7:35 |
7:35 |
149 137-162 |
1129 |
183 166-190 |
6.00 |
46:28 |
7:39 |
7:39 |
154 144-167 |
1178 |
184 178-190 |
7.00 |
54:02 |
7:34 |
7:34 |
156 138-168 |
1180 |
183 166-188 |
8.00 |
1:01:25 |
7:24 |
7:24 |
158 153-164 |
1168 |
182 166-194 |
9.00 |
1:09:09 |
7:44 |
7:44 |
156 141-164 |
1205 |
182 180-188 |
10.00 |
1:16:49 |
7:40 |
7:40 |
153 140-162 |
1173 |
183 178-188 |
11.00 |
1:24:26 |
7:37 |
7:37 |
156 150-160 |
1189 |
182 170-188 |
12.00 |
1:32:00 |
7:34 |
7:34 |
152 138-162 |
1149 |
179 114-192 |
13.00 |
1:39:21 |
7:21 |
7:21 |
156 145-166 |
1148 |
183 178-188 |
14.00 |
1:46:59 |
7:38 |
7:38 |
155 145-159 |
1182 |
182 114-188 |
15.00 |
1:54:26 |
7:27 |
7:27 |
159 138-164 |
1185 |
182 60-188 |
16.00 |
2:02:01 |
7:35 |
7:35 |
158 148-163 |
1198 |
184 170-190 |
17.00 |
2:09:37 |
7:36 |
7:36 |
149 125-163 |
1131 |
183 122-190 |
18.00 |
2:17:19 |
7:42 |
7:42 |
156 140-163 |
1202 |
182 92-198 |
19.00 |
2:24:50 |
7:31 |
7:31 |
148 127-162 |
1112 |
184 176-188 |
20.00 |
2:32:37 |
7:48 |
7:48 |
144 109-159 |
1123 |
180 92-192 |
21.00 |
2:40:29 |
7:51 |
7:51 |
148 135-159 |
1163 |
183 114-192 |
22.00 |
2:48:25 |
7:56 |
7:56 |
153 136-158 |
1214 |
184 180-190 |
23.00 |
2:56:18 |
7:53 |
7:53 |
154 141-157 |
1214 |
186 170-190 |
24.00 |
3:03:50 |
7:32 |
7:32 |
157 139-163 |
1183 |
185 114-194 |
25.00 |
3:11:21 |
7:31 |
7:31 |
150 128-163 |
1127 |
188 182-208 |
26.00 |
3:18:44 |
7:23 |
7:23 |
144 123-163 |
1063 |
187 172-190 |
26.21 |
3:20:09 |
1:25 |
6:52 |
143 137-153 |
982 |
188 186-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
184 |
26 |
3:18:30 |
7:38 |
Walk |
0.8 |
109 |
0.2 |
1:39 |
8:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:47 |
47.80% |
More |
800m |
3:29 |
7:01 |
54.72% |
More |
1km |
4:25 |
7:06 |
56.25% |
More |
Mile |
7:13 |
7:13 |
58.37% |
More |
5k |
23:02 |
7:25 |
63.96% |
More |
5 miles |
37:31 |
7:30 |
63.53% |
More |
10k |
46:44 |
7:31 |
63.71% |
More |
10 miles |
1:15:21 |
7:32 |
65.20% |
More |
Half |
1:38:54 |
7:33 |
65.69% |
More |
20 miles |
2:32:09 |
7:36 |
66.84% |
More |
Mara |
3:20:06 |
7:38 |
67.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:17 |
6:17 |
67.11 |
5km |
20:53 |
6:43 |
70.55 |
5M |
34:34 |
6:55 |
68.95 |
10km |
43:31 |
7:00 |
68.42 |
10M |
1:12:04 |
7:12 |
68.16 |
Half |
1:35:58 |
7:20 |
67.23 |
20M |
2:30:16 |
7:31 |
67.68 |
Mara |
3:20:04 |
7:38 |
67.39 |
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