Sun 12th Apr 2015 at 8:00am by mdsparky

Run > Race
  • Good
  • warm
  • Time
    3:42:26
  • Miles
    26.35
  • Min/mi
    8:26
  • Pacing
    94%
  • WAVA
    55.76
  • Stride(cm)
    110
  • Cals
    3288
  • Cadence
    173
  • BPM
    169
  • %MHR
    100.5
  • B/mi
    1425
  • Asc(m)
    42
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:38(8:38/m) 150/162bpm 114cal 3.11/3.65/hr
2) 1m - 8:14(8:14/m) 156/161bpm 113cal 3.26/3.63/hr
3) 1m - 8:15(8:15/m) 160/172bpm 117cal 3.25/3.45/hr
4) 1m - 8:20(8:20/m) 165/171bpm 122cal 3.22/3.93/hr
5) 1m - 8:07(8:07/m) 167/174bpm 120cal 3.31/3.68/hr
6) 1m - 8:21(8:21/m) 169/175bpm 125cal 3.21/4.1/hr
7) 1m - 8:20(8:20/m) 171/179bpm 127cal 3.22/3.41/hr
8) 1m - 8:13(8:13/m) 169/175bpm 122cal 3.26/3.4/hr
9) 1m - 8:22(8:22/m) 166/174bpm 121cal 3.21/3.41/hr
10) 1m - 8:04(8:04/m) 171/177bpm 122cal 3.32/3.45/hr
11) 1m - 8:10(8:10/m) 170/174bpm 122cal 3.28/3.33/hr
12) 1m - 8:02(8:02/m) 171/179bpm 121cal 3.34/3.5/hr
13) 1m - 8:04(8:04/m) 171/177bpm 121cal 3.33/3.56/hr
14) 1m - 8:01(8:01/m) 173/181bpm 123cal 3.34/3.46/hr
15) 1m - 8:12(8:12/m) 172/179bpm 124cal 3.27/3.44/hr
16) 1m - 8:15(8:15/m) 173/177bpm 126cal 3.25/3.38/hr
17) 1m - 8:16(8:16/m) 173/176bpm 126cal 3.25/3.36/hr
18) 1m - 8:22(8:22/m) 175/178bpm 130cal 3.21/3.3/hr
19) 1m - 8:27(8:27/m) 174/177bpm 131cal 3.18/3.36/hr
20) 1m - 8:49(8:49/m) 172/175bpm 133cal 3.04/3.22/hr
21) 1m - 8:47(8:47/m) 172/175bpm 133cal 3.06/3.14/hr
22) 1m - 8:54(8:54/m) 170/173bpm 131cal 3.02/5.79/hr
23) 1m - 8:56(8:56/m) 170/174bpm 130cal 3/3.14/hr
24) 1m - 9:02(9:02/m) 170/173bpm 129cal 2.97/3.11/hr
25) 1m - 9:17(9:17/m) 168/171bpm 130cal 2.89/3.92/hr
26) 1m - 9:04(9:04/m) 170/173bpm 132cal 2.96/3.47/hr
27) 0.35m - 2:53(8:14/m) 172/179bpm 43cal 3.26/4.16/hr
8:38 8:14 8:15 8:20 8:07 8:21 8:20 8:13 8:22 8:04 8:10 8:02 8:04 8:01 8:12 8:15 8:16 8:22 8:27 8:49 8:47 8:54 8:56 9:02 9:17 9:04 2:53

Pace

21% 62% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:38 8:38 8:38 149 110-162 1287 170 162-174 24/19
2.00 16:52 8:14 8:14 156 152-161 1284 170 168-172 0/11
3.00 25:07 8:15 8:15 160 152-171 1320 170 164-174 3/7
4.00 33:27 8:20 8:20 165 162-170 1375 171 168-174 9/1
5.00 41:34 8:07 8:07 167 164-173 1355 171 166-172 0/10
6.00 49:55 8:21 8:21 169 162-174 1411 171 168-174 16/11
7.00 58:15 8:20 8:20 171 165-178 1425 172 170-178 8/6
8.00 1:06:29 8:14 8:14 168 163-175 1383 172 170-176 2/11
9.00 1:14:50 8:22 8:22 167 159-174 1396 172 168-176 19/3
10.00 1:22:55 8:05 8:05 171 167-176 1381 173 172-176 4/20
11.00 1:31:05 8:10 8:10 170 167-174 1389 174 170-176 9/2
12.00 1:39:07 8:02 8:02 171 163-179 1373 173 170-176 7/11
13.00 1:47:10 8:03 8:03 171 166-177 1377 174 170-178 4/11
14.00 1:55:12 8:02 8:02 173 169-181 1390 176 174-180 4/9
15.00 2:03:24 8:12 8:12 172 169-178 1410 176 172-178 6/4
16.00 2:11:39 8:15 8:15 173 170-177 1428 175 174-178 6/4
17.00 2:19:54 8:15 8:15 173 170-176 1429 174 172-176 2/8
18.00 2:28:17 8:22 8:22 175 172-178 1465 174 172-176 7/1
19.00 2:36:43 8:27 8:27 174 172-177 1469 174 172-178 3/10
20.00 2:45:33 8:49 8:49 172 169-175 1517 173 168-176 2/8
21.00 2:54:19 8:47 8:47 172 169-175 1511 173 172-176 3/3
22.00 3:03:13 8:53 8:53 170 167-172 1511 173 168-176 2/3
23.00 3:12:09 8:56 8:56 170 166-174 1518 172 170-174 3/3
24.00 3:21:10 9:01 9:01 170 166-173 1533 172 170-176 4/3
25.00 3:30:28 9:18 9:18 168 166-171 1562 171 168-176 6/8
26.00 3:39:32 9:04 9:04 170 166-173 1542 173 170-176 14/8
26.35 3:42:25 2:53 8:16 175 169-179 1445 174 172-180 4/0

Heart

169/181max
  • Show Beats/Mile

Elevation

Asc 42m, Range 49m, Flat prediction 3:41:34
Elevation Graph
Biggest Climbs (m) Min/mi
24 2.9% 9:24
19 1.8% 8:17
14 1.3% 9:04
11 2.0% 8:24
See your biggest climbs

Cadence

173 (180 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 172 26.3 3:42:25 8:26
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:25 40.80% More
800m 3:47 7:37 45.46% More
1km 4:48 7:43 47.04% More
Mile 7:55 7:55 49.19% More
5k 24:55 8:01 53.13% More
5 miles 40:22 8:04 53.29% More
10k 50:16 8:05 53.47% More
10 miles 1:21:36 8:10 54.41% More
Half 1:47:05 8:10 54.85% More
20 miles 2:45:12 8:16 55.91% More
Mara 3:41:08 8:26 55.69% More

Predictions

Dist Time Per Mile WAVA
1M 6:20 6:20 61.52
5km 21:43 6:59 60.96
5M 36:27 7:17 59.01
10km 46:11 7:26 58.20
10M 1:17:30 7:45 57.29
Half 1:43:58 7:56 56.07
20M 2:44:46 8:14 56.06
Mara 3:41:03 8:26 55.72

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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