Sun 26th Apr 2015 at 9:00am by AJH
Run > General
-
Time
3:48:48
-
Miles
26.55
-
Min/mi
8:37
-
Pacing
93%
-
WAVA
63.29
-
Stride(cm)
101
-
Cals
3116
-
Cadence
186
-
BPM
189
-
%MHR
110.4
-
B/mi
1627
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:17(8:30/m) 176/190bpm 65cal 3.16/3.36/hr
2) 0.62m - 5:17(8:31/m) 185/191bpm 70cal 3.15/3.35/hr
3) 0.62m - 5:09(8:18/m) 186/194bpm 75cal 3.23/3.32/hr
4) 0.62m - 5:03(8:07/m) 187/191bpm 71cal 3.3/3.42/hr
5) 0.62m - 4:50(7:46/m) 189/195bpm 67cal 3.45/3.53/hr
6) 0.62m - 4:56(7:57/m) 190/194bpm 69cal 3.37/3.54/hr
7) 0.62m - 4:56(7:56/m) 189/193bpm 65cal 3.38/3.54/hr
8) 0.62m - 5:05(8:12/m) 189/192bpm 66cal 3.27/3.36/hr
9) 0.62m - 5:08(8:15/m) 189/192bpm 68cal 3.25/3.33/hr
10) 0.62m - 5:08(8:16/m) 189/191bpm 72cal 3.25/3.36/hr
11) 0.62m - 5:15(8:27/m) 187/192bpm 72cal 3.18/3.26/hr
12) 0.62m - 5:14(8:25/m) 188/192bpm 72cal 3.19/3.32/hr
13) 0.62m - 5:06(8:12/m) 188/192bpm 69cal 3.27/3.33/hr
14) 0.62m - 5:09(8:17/m) 190/194bpm 63cal 3.24/3.3/hr
15) 0.62m - 5:11(8:21/m) 188/194bpm 72cal 3.21/3.3/hr
16) 0.62m - 5:12(8:23/m) 188/190bpm 70cal 3.2/3.28/hr
17) 0.62m - 5:14(8:25/m) 188/193bpm 72cal 3.19/3.28/hr
18) 0.62m - 5:17(8:30/m) 187/193bpm 63cal 3.16/3.29/hr
19) 0.62m - 5:17(8:30/m) 188/193bpm 75cal 3.16/3.25/hr
20) 0.62m - 5:21(8:36/m) 187/194bpm 71cal 3.12/3.31/hr
21) 0.62m - 5:30(8:51/m) 189/199bpm 75cal 3.03/3.23/hr
22) 0.62m - 5:18(8:31/m) 188/196bpm 75cal 3.15/3.36/hr
23) 0.62m - 5:25(8:43/m) 187/196bpm 79cal 3.08/3.24/hr
24) 0.62m - 5:21(8:37/m) 187/197bpm 71cal 3.11/3.3/hr
25) 0.62m - 5:38(9:05/m) 188/193bpm 81cal 2.96/3.28/hr
26) 0.62m - 5:17(8:30/m) 193/199bpm 46cal 3.16/3.44/hr
27) 0.62m - 5:19(8:33/m) 190/193bpm 73cal 3.14/4.82/hr
28) 0.62m - 5:36(9:01/m) 188/192bpm 71cal 2.97/3.2/hr
29) 0.62m - 5:25(8:43/m) 188/192bpm 77cal 3.08/6.37/hr
30) 0.62m - 5:31(8:52/m) 187/190bpm 73cal 3.03/3.33/hr
31) 0.62m - 4:56(7:57/m) 189/195bpm 73cal 3.37/9.32/hr
32) 0.62m - 5:31(8:52/m) 192/201bpm 70cal 3.02/3.42/hr
33) 0.62m - 5:33(8:56/m) 189/191bpm 75cal 3.01/3.11/hr
34) 0.62m - 5:41(9:08/m) 191/195bpm 77cal 2.94/3.01/hr
35) 0.62m - 5:42(9:10/m) 189/195bpm 78cal 2.93/3/hr
36) 0.62m - 5:38(9:04/m) 190/196bpm 81cal 2.96/3.09/hr
37) 0.62m - 5:45(9:15/m) 190/195bpm 84cal 2.9/3.08/hr
38) 0.62m - 5:29(8:49/m) 196/201bpm 79cal 3.04/3.28/hr
39) 0.62m - 5:56(9:32/m) 194/200bpm 83cal 2.81/4.49/hr
40) 0.62m - 5:54(9:30/m) 194/199bpm 84cal 2.82/3.12/hr
41) 0.62m - 5:40(9:08/m) 193/201bpm 81cal 2.94/3.18/hr
42) 0.62m - 5:39(9:06/m) 191/202bpm 82cal 2.95/3.28/hr
43) 0.45m - 4:01(8:51/m) 191/195bpm 61cal 3.03/3.28/hr
5:17 5:17 5:09 5:03 4:50 4:56 4:56 5:05 5:08 5:08 5:15 5:14 5:06 5:09 5:11 5:12 5:14 5:17 5:17 5:21 5:30 5:18 5:25 5:21 5:38 5:17 5:19 5:36 5:25 5:31 4:56 5:31 5:33 5:41 5:42 5:38 5:45 5:29 5:56 5:54 5:40 5:39 4:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
8:28 |
8:28 |
8:28 |
176 111-189 |
1489 |
182 166-186 |
2.00 |
16:51 |
8:24 |
8:24 |
186 182-192 |
1562 |
184 172-188 |
3.00 |
24:45 |
7:54 |
7:54 |
188 182-194 |
1485 |
186 180-198 |
4.00 |
32:39 |
7:54 |
7:54 |
190 186-193 |
1500 |
186 184-190 |
5.00 |
40:47 |
8:08 |
8:08 |
189 186-192 |
1537 |
186 182-188 |
6.00 |
49:00 |
8:13 |
8:13 |
189 184-192 |
1552 |
186 182-190 |
7.00 |
57:27 |
8:28 |
8:28 |
188 184-191 |
1591 |
186 184-200 |
8.00 |
1:05:46 |
8:19 |
8:19 |
188 184-192 |
1562 |
186 182-188 |
9.00 |
1:14:03 |
8:18 |
8:18 |
189 185-194 |
1568 |
186 182-190 |
10.00 |
1:22:26 |
8:22 |
8:22 |
187 180-190 |
1566 |
186 182-190 |
11.00 |
1:30:54 |
8:28 |
8:28 |
188 182-193 |
1592 |
185 184-186 |
12.00 |
1:39:21 |
8:27 |
8:27 |
188 183-193 |
1589 |
185 182-188 |
13.00 |
1:48:06 |
8:45 |
8:45 |
189 181-199 |
1655 |
185 182-186 |
14.00 |
1:56:39 |
8:33 |
8:33 |
187 183-195 |
1599 |
186 182-188 |
15.00 |
2:05:20 |
8:41 |
8:41 |
188 182-196 |
1632 |
186 180-194 |
16.00 |
2:14:15 |
8:54 |
8:54 |
190 184-199 |
1692 |
186 182-188 |
17.00 |
2:22:52 |
8:37 |
8:37 |
189 183-195 |
1628 |
187 180-188 |
18.00 |
2:31:42 |
8:51 |
8:51 |
187 183-192 |
1654 |
186 184-188 |
19.00 |
2:40:18 |
8:36 |
8:36 |
187 184-195 |
1607 |
186 182-190 |
20.00 |
2:48:52 |
8:34 |
8:34 |
192 186-200 |
1644 |
186 182-188 |
21.00 |
2:57:54 |
9:02 |
9:02 |
190 186-195 |
1717 |
185 182-188 |
22.00 |
3:07:03 |
9:09 |
9:09 |
189 185-195 |
1731 |
186 184-188 |
23.00 |
3:16:13 |
9:09 |
9:09 |
190 186-195 |
1740 |
186 182-188 |
24.00 |
3:25:22 |
9:09 |
9:09 |
196 190-201 |
1795 |
187 184-190 |
25.00 |
3:34:48 |
9:26 |
9:26 |
193 187-200 |
1819 |
188 182-190 |
26.00 |
3:43:56 |
9:08 |
9:08 |
192 184-201 |
1754 |
188 184-190 |
26.55 |
3:48:48 |
4:52 |
8:50 |
190 188-194 |
1679 |
182 166-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
26.6 |
3:48:48 |
8:37 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:26 |
49.88% |
More |
800m |
3:49 |
7:41 |
53.16% |
More |
1km |
4:46 |
7:41 |
55.37% |
More |
Mile |
7:46 |
7:46 |
57.81% |
More |
5k |
24:47 |
7:58 |
63.28% |
More |
5 miles |
40:28 |
8:06 |
63.23% |
More |
10k |
50:37 |
8:09 |
63.27% |
More |
10 miles |
1:22:19 |
8:14 |
63.98% |
More |
Half |
1:48:57 |
8:19 |
63.49% |
More |
20 miles |
2:48:51 |
8:27 |
63.87% |
More |
Mara |
3:45:41 |
8:37 |
63.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:05 |
7:05 |
63.34 |
5km |
23:32 |
7:34 |
66.62 |
5M |
38:59 |
7:48 |
65.63 |
10km |
49:05 |
7:54 |
65.25 |
10M |
1:21:16 |
8:08 |
64.81 |
Half |
1:48:12 |
8:16 |
63.49 |
20M |
2:49:27 |
8:28 |
63.64 |
Mara |
3:45:36 |
8:37 |
63.21 |
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