- cold
-
Time
3:03:06
-
Miles
20.07
-
Min/mi
9:07
-
Pacing
92.8%
-
WAVA
53.67
-
Stride(cm)
101
-
Cals
2481
-
Cadence
174
-
BPM
145
-
%MHR
78.8
-
B/mi
1323
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
MK 20 did first half with Gemma and Kate from BRJ. 5 miles at MP then eased the lumpy bits.
9:02 8:59 9:17 9:16 9:21 9:29 9:07 9:24 9:24 9:10 8:23 8:31 8:38 8:41 9:10 8:56 9:09 9:03 9:31 10:00 35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:02 |
9:02 |
9:02 |
154 68-183 |
1391 |
181 172-188 |
9/14 |
2.00 |
18:02 |
9:00 |
9:00 |
130 116-159 |
1170 |
174 118-184 |
0/31 |
3.00 |
27:19 |
9:18 |
9:18 |
128 123-136 |
1189 |
174 170-178 |
5/11 |
4.00 |
36:35 |
9:16 |
9:16 |
133 129-138 |
1232 |
173 168-178 |
4/7 |
5.00 |
45:56 |
9:21 |
9:21 |
134 128-141 |
1252 |
173 168-182 |
10/5 |
6.00 |
55:25 |
9:29 |
9:29 |
134 129-140 |
1270 |
174 168-186 |
8/12 |
7.00 |
1:04:32 |
9:07 |
9:07 |
135 132-141 |
1231 |
174 168-184 |
4/8 |
8.00 |
1:13:56 |
9:24 |
9:24 |
138 124-150 |
1297 |
175 168-180 |
5/2 |
9.00 |
1:23:21 |
9:25 |
9:25 |
145 135-165 |
1365 |
174 168-180 |
5/2 |
10.00 |
1:32:31 |
9:10 |
9:10 |
141 135-151 |
1292 |
174 168-182 |
4/7 |
11.00 |
1:40:53 |
8:23 |
8:23 |
152 147-156 |
1273 |
175 170-182 |
6/10 |
12.00 |
1:49:24 |
8:31 |
8:31 |
152 140-157 |
1294 |
174 170-180 |
10/4 |
13.00 |
1:58:02 |
8:38 |
8:38 |
151 144-158 |
1303 |
176 170-186 |
7/9 |
14.00 |
2:06:43 |
8:41 |
8:41 |
148 129-155 |
1285 |
174 170-184 |
6/7 |
15.00 |
2:15:53 |
9:10 |
9:10 |
147 138-156 |
1348 |
174 122-184 |
5/3 |
16.00 |
2:24:49 |
8:56 |
8:56 |
152 140-158 |
1357 |
175 168-182 |
5/2 |
17.00 |
2:33:58 |
9:09 |
9:09 |
151 141-158 |
1382 |
173 168-182 |
3/5 |
18.00 |
2:43:01 |
9:03 |
9:03 |
154 143-169 |
1394 |
173 168-182 |
5/9 |
19.00 |
2:52:33 |
9:32 |
9:32 |
157 146-168 |
1496 |
172 166-180 |
12/2 |
20.00 |
3:02:32 |
9:59 |
9:59 |
152 131-159 |
1518 |
167 118-178 |
35/3 |
20.06 |
3:03:05 |
33 |
9:10 |
158 155-162 |
1450 |
174 172-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
174 |
20 |
3:01:39 |
9:05 |
Walk |
0.7 |
119 |
0.1 |
1:16 |
16:11 |
Still |
0.1 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
39.46% |
More |
800m |
4:07 |
8:17 |
45.09% |
More |
1km |
5:09 |
8:18 |
47.00% |
More |
Mile |
8:21 |
8:21 |
49.45% |
More |
5k |
26:24 |
8:30 |
53.23% |
More |
5 miles |
43:18 |
8:40 |
52.74% |
More |
10k |
54:11 |
8:43 |
52.62% |
More |
10 miles |
1:29:02 |
8:54 |
52.88% |
More |
Half |
1:57:56 |
9:00 |
52.80% |
More |
20 miles |
3:02:32 |
9:08 |
53.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:47 |
6:47 |
60.90 |
5km |
23:35 |
7:35 |
59.58 |
5M |
39:46 |
7:57 |
57.44 |
10km |
50:30 |
8:08 |
56.45 |
10M |
1:25:10 |
8:31 |
55.28 |
Half |
1:54:35 |
8:45 |
53.92 |
20M |
3:02:24 |
9:07 |
53.68 |
Mara |
4:05:24 |
9:22 |
53.20 |
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