Sun 20th Dec 2015 at 8:00am by Phill_Young

Run > Race
  • Time
    4:23:00
  • Miles
    31.08
  • Min/mi
    8:28
  • Pacing
    68%
  • WAVA
    59.10
  • Stride(cm)
    104
  • Cals
    2137
  • Cadence
    182
  • BPM
    149
  • %MHR
    75.3
  • B/mi
    1261
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 7:27(7:27/m) 149/154bpm 90cal 8.06/9.54mph
2) 1m - 7:22(7:22/m) 153/156bpm 91cal 8.14/9.27mph
3) 1m - 7:24(7:24/m) 159/164bpm 92cal 8.1/9.5mph
4) 1m - 7:21(7:21/m) 156/161bpm 88cal 8.15/9.14mph
5) 1m - 7:24(7:24/m) 156/159bpm 88cal 8.1/9.33mph
6) 1m - 7:16(7:16/m) 156/160bpm 86cal 8.25/9.23mph
7) 1m - 7:18(7:18/m) 155/159bpm 84cal 8.21/9.08mph
8) 1m - 7:20(7:20/m) 155/160bpm 84cal 8.18/9.27mph
9) 1m - 7:27(7:27/m) 158/164bpm 86cal 8.06/9.33mph
10) 1m - 7:26(7:26/m) 157/160bpm 84cal 8.07/9.27mph
11) 1m - 7:23(7:23/m) 157/160bpm 81cal 8.12/9.27mph
12) 1m - 7:24(7:24/m) 160/164bpm 86cal 8.11/9.37mph
13) 1m - 7:23(7:23/m) 160/163bpm 80cal 8.13/9.35mph
14) 1m - 7:14(7:14/m) 159/161bpm 74cal 8.3/9.43mph
15) 1m - 7:33(7:33/m) 162/166bpm 84cal 7.95/9.31mph
16) 1m - 7:34(7:34/m) 158/161bpm 72cal 7.92/9.37mph
17) 1m - 7:36(7:36/m) 159/163bpm 78cal 7.9/9.12mph
18) 1m - 7:21(7:21/m) 158/160bpm 68cal 8.17/9.29mph
19) 1m - 7:23(7:23/m) 158/160bpm 68cal 8.13/9.16mph
20) 1m - 7:31(7:31/m) 158/160bpm 68cal 7.99/9.18mph
21) 1m - 7:41(7:41/m) 158/161bpm 68cal 7.8/9.04mph
22) 1m - 10:17(10:17/m) 149/161bpm 65cal 5.83/8.97mph
23) 1m - 8:04(8:04/m) 158/162bpm 71cal 7.43/8.77mph
24) 1m - 9:09(9:09/m) 153/163bpm 60cal 6.56/8.66mph
25) 1m - 11:43(11:43/m) 136/158bpm 32cal 5.12/8.47mph
26) 1m - 10:43(10:43/m) 134/144bpm 27cal 5.59/9.16mph
27) 1m - 11:15(11:15/m) 131/141bpm 27cal 5.33/8.33mph
28) 1m - 10:54(10:54/m) 133/145bpm 32cal 5.5/8.5mph
29) 1m - 11:31(11:31/m) 129/143bpm 32cal 5.21/8.41mph
30) 1m - 11:32(11:32/m) 128/141bpm 35cal 5.2/7.76mph
31) 1m - 11:26(11:26/m) 131/149bpm 50cal 5.25/8.64mph
32) 0.08m - 38(7:34/m) 150/151bpm 6cal 7.94/8.83mph
7:27 7:22 7:24 7:21 7:24 7:16 7:18 7:20 7:27 7:26 7:23 7:24 7:23 7:14 7:33 7:34 7:36 7:21 7:23 7:31 7:41 10:17 8:04 9:09 11:43 10:43 11:15 10:54 11:31 11:32 11:26 38

Pace

11% 2% 3% 8% 31% 45%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
1.00 7:26 7:26 7:26 149 104-154 1108 192 104-198
2.00 14:48 7:22 7:22 153 150-156 1127 193 186-198
3.00 22:13 7:24 7:24 159 154-164 1177 192 176-208
4.00 29:34 7:21 7:21 156 152-161 1148 192 190-196
5.00 36:58 7:24 7:24 156 151-159 1155 193 178-206
6.00 44:14 7:16 7:16 156 153-160 1134 196 192-198
7.00 51:33 7:18 7:18 155 150-159 1132 195 192-198
8.00 58:53 7:20 7:20 155 152-160 1136 195 174-200
9.00 1:06:19 7:27 7:27 158 154-164 1176 194 118-200
10.00 1:13:45 7:26 7:26 157 153-160 1167 194 130-204
11.00 1:21:08 7:23 7:23 157 152-160 1160 194 170-198
12.00 1:28:32 7:24 7:24 160 152-164 1183 194 190-196
13.00 1:35:55 7:23 7:23 160 154-163 1181 192 190-194
14.00 1:43:09 7:14 7:14 159 156-161 1150 192 188-196
15.00 1:50:41 7:32 7:32 162 155-166 1222 193 186-212
16.00 1:58:16 7:34 7:34 158 151-161 1197 192 172-216
17.00 2:05:52 7:36 7:36 159 156-163 1208 191 176-206
18.00 2:13:12 7:20 7:20 158 155-160 1160 192 186-194
19.00 2:20:35 7:23 7:23 158 156-160 1166 192 190-194
20.00 2:28:06 7:31 7:31 158 156-160 1187 191 130-194
21.00 2:35:47 7:41 7:41 158 146-161 1215 189 124-198
22.00 2:46:04 10:17 10:17 149 113-161 1532 190 102-206
23.00 2:54:08 8:05 8:05 158 151-162 1276 191 174-202
24.00 3:03:17 9:09 9:09 153 141-163 1399 179 86-198
25.00 3:15:00 11:43 11:43 136 112-158 1593 155 102-200
26.00 3:25:43 10:43 10:43 134 119-144 1437 163 110-194
27.00 3:36:58 11:16 11:16 131 110-141 1475 161 106-194
28.00 3:47:53 10:54 10:54 133 115-145 1450 161 110-194
29.00 3:59:23 11:31 11:31 129 114-143 1486 158 90-230
30.00 4:10:55 11:32 11:32 128 113-141 1475 159 112-200
31.00 4:22:21 11:26 11:26 131 117-149 1497 158 118-198
31.08 4:22:59 38 7:51 150 149-151 1177 196 192-198

Heart

149/166max
  • Show Beats/Mile

Cadence

182 (230 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.9 191 29 3:43:24 7:42
Walk 14.1 123 2.1 37:01 17:39
Still 1.0 - - 2:34 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:50 45.64% More
800m 3:32 7:06 50.73% More
1km 4:26 7:09 52.68% More
Mile 7:09 7:09 56.05% More
5k 22:38 7:17 60.23% More
5 miles 36:34 7:19 60.53% More
10k 45:33 7:20 60.61% More
10 miles 1:13:33 7:21 61.96% More
Half 1:36:26 7:22 62.48% More
20 miles 2:28:02 7:24 63.99% More
Mara 3:27:43 7:56 60.81% More
50k 4:22:53 8:28 59.10% More

Predictions

Dist Time Per Mile WAVA
1M 5:32 5:32 72.48
5km 19:46 6:22 68.97
5M 33:44 6:45 65.63
10km 43:04 6:56 64.11
10M 1:13:31 7:21 61.99
Half 1:39:36 7:36 60.03
20M 2:40:14 8:01 59.12
Mara 3:37:04 8:17 58.19
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