Sun 13th Sep 2015 at 9:00am by RogMonty
Run > General
-
Time
3:50:21
-
Miles
27.52
-
Min/mi
8:22
-
Pacing
87%
-
WAVA
61.73
-
Stride(cm)
105
-
Cals
3298
-
Cadence
184
-
BPM
161
-
%MHR
95.3
-
B/mi
1348
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:58(7:58/m) 145/172bpm 122cal 7.53/9.48mph
2) 1m - 8:53(8:53/m) 140/155bpm 128cal 6.75/8.22mph
3) 1m - 7:57(7:57/m) 133/144bpm 100cal 7.54/7.99mph
4) 1m - 7:38(7:38/m) 131/142bpm 86cal 7.86/9.1mph
5) 1m - 7:49(7:49/m) 133/144bpm 88cal 7.67/8.72mph
6) 1m - 8:01(8:01/m) 135/148bpm 97cal 7.49/8.41mph
7) 1m - 8:59(8:59/m) 139/154bpm 106cal 6.68/11.84mph
8) 1m - 8:27(8:27/m) 151/176bpm 120cal 7.1/9.56mph
9) 1m - 8:24(8:24/m) 143/170bpm 104cal 7.14/8.93mph
10) 1m - 8:25(8:25/m) 140/144bpm 95cal 7.12/8.25mph
11) 1m - 7:46(7:46/m) 136/151bpm 79cal 7.72/8.54mph
12) 1m - 8:18(8:18/m) 132/141bpm 62cal 7.23/9.14mph
13) 1m - 7:56(7:56/m) 145/164bpm 117cal 7.57/11.17mph
14) 1m - 7:58(7:58/m) 165/180bpm 122cal 7.54/8.08mph
15) 1m - 7:55(7:55/m) 176/190bpm 123cal 7.57/8.35mph
16) 1m - 8:55(8:55/m) 169/194bpm 121cal 6.73/8.85mph
17) 1m - 8:37(8:37/m) 180/190bpm 119cal 6.97/10.14mph
18) 1m - 9:03(9:03/m) 178/193bpm 131cal 6.63/8.39mph
19) 1m - 8:43(8:43/m) 177/186bpm 127cal 6.89/8.72mph
20) 1m - 8:54(8:54/m) 171/186bpm 123cal 6.74/8.85mph
21) 1m - 8:50(8:50/m) 173/187bpm 126cal 6.8/7.76mph
22) 1m - 8:09(8:09/m) 182/193bpm 128cal 7.37/11.02mph
23) 1m - 8:55(8:55/m) 186/193bpm 160cal 6.73/7.78mph
24) 1m - 8:46(8:46/m) 186/195bpm 163cal 6.85/8.93mph
25) 1m - 8:55(8:55/m) 189/201bpm 155cal 6.73/8.93mph
26) 1m - 8:05(8:05/m) 187/194bpm 160cal 7.42/7.89mph
27) 1m - 7:59(7:59/m) 187/195bpm 154cal 7.51/9.08mph
28) 0.52m - 4:06(7:55/m) 190/211bpm 82cal 7.57/12.46mph
7:58 8:53 7:57 7:38 7:49 8:01 8:59 8:27 8:24 8:25 7:46 8:18 7:56 7:58 7:55 8:55 8:37 9:03 8:43 8:54 8:50 8:09 8:55 8:46 8:55 8:05 7:59 4:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
7:58 |
7:58 |
7:58 |
139 65-171 |
1108 |
183 100-190 |
2.00 |
16:51 |
8:53 |
8:53 |
139 125-155 |
1235 |
183 110-190 |
3.00 |
24:49 |
7:58 |
7:58 |
133 126-143 |
1058 |
183 174-190 |
4.00 |
32:27 |
7:38 |
7:38 |
131 123-142 |
1000 |
183 180-196 |
5.00 |
40:16 |
7:49 |
7:49 |
133 125-143 |
1041 |
184 180-192 |
6.00 |
48:17 |
8:01 |
8:01 |
135 127-148 |
1081 |
184 178-190 |
7.00 |
57:16 |
8:59 |
8:59 |
137 111-154 |
1231 |
183 116-222 |
8.00 |
1:05:43 |
8:27 |
8:27 |
153 138-175 |
1293 |
183 116-254 |
9.00 |
1:14:07 |
8:24 |
8:24 |
144 137-171 |
1209 |
188 178-192 |
10.00 |
1:22:33 |
8:25 |
8:25 |
140 133-143 |
1179 |
185 154-190 |
11.00 |
1:30:19 |
7:46 |
7:46 |
136 124-151 |
1057 |
184 180-214 |
12.00 |
1:38:37 |
8:18 |
8:18 |
132 122-141 |
1095 |
186 176-192 |
13.00 |
1:46:33 |
7:56 |
7:56 |
145 125-164 |
1150 |
182 94-192 |
14.00 |
1:54:30 |
7:58 |
7:58 |
165 150-178 |
1313 |
186 178-192 |
15.00 |
2:02:26 |
7:55 |
7:55 |
176 156-190 |
1395 |
186 182-190 |
16.00 |
2:11:21 |
8:55 |
8:55 |
170 147-194 |
1515 |
179 102-198 |
17.00 |
2:19:57 |
8:37 |
8:37 |
180 158-190 |
1550 |
184 134-194 |
18.00 |
2:29:01 |
9:04 |
9:04 |
177 155-193 |
1603 |
180 134-204 |
19.00 |
2:37:44 |
8:43 |
8:43 |
177 163-186 |
1542 |
183 116-192 |
20.00 |
2:46:38 |
8:54 |
8:54 |
167 140-185 |
1486 |
175 110-196 |
21.00 |
2:55:27 |
8:50 |
8:50 |
173 141-187 |
1527 |
180 74-188 |
22.00 |
3:03:36 |
8:09 |
8:09 |
182 169-192 |
1483 |
186 140-194 |
23.00 |
3:12:30 |
8:55 |
8:55 |
186 179-193 |
1657 |
187 164-192 |
24.00 |
3:21:16 |
8:46 |
8:46 |
185 161-195 |
1620 |
183 84-194 |
25.00 |
3:30:11 |
8:55 |
8:55 |
188 161-201 |
1676 |
189 102-204 |
26.00 |
3:38:16 |
8:05 |
8:05 |
187 180-193 |
1512 |
186 178-192 |
27.00 |
3:46:15 |
7:59 |
7:59 |
187 181-194 |
1494 |
187 174-196 |
27.52 |
3:50:22 |
4:07 |
7:57 |
197 184-211 |
1567 |
181 120-212 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
185 |
27.4 |
3:46:59 |
8:17 |
Walk |
1.4 |
125 |
0.1 |
3:13 |
23:13 |
Still |
0.1 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:12 |
52.77% |
More |
800m |
3:33 |
7:09 |
53.64% |
More |
1km |
4:37 |
7:25 |
53.88% |
More |
Mile |
7:31 |
7:31 |
56.25% |
More |
5k |
24:01 |
7:44 |
59.88% |
More |
5 miles |
39:29 |
7:54 |
59.28% |
More |
10k |
50:03 |
8:03 |
58.37% |
More |
10 miles |
1:21:14 |
8:07 |
59.43% |
More |
Half |
1:46:13 |
8:06 |
60.13% |
More |
20 miles |
2:46:36 |
8:20 |
60.28% |
More |
Mara |
3:38:54 |
8:21 |
61.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:04 |
5:04 |
83.42 |
5km |
18:41 |
6:01 |
76.97 |
5M |
32:19 |
6:28 |
72.42 |
10km |
41:30 |
6:41 |
70.40 |
10M |
1:11:47 |
7:11 |
67.26 |
Half |
1:37:59 |
7:29 |
64.68 |
20M |
2:39:30 |
7:59 |
62.96 |
Mara |
3:37:40 |
8:18 |
61.52 |
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