Sun 3rd Apr 2016 at 9:00am by Smoggy
Run > General
-
Time
2:33:01
-
Miles
20.14
-
Min/mi
7:36
-
Pacing
93%
-
WAVA
65.00
-
Stride(cm)
124
-
Cals
2292
-
Cadence
171
-
BPM
161
-
%MHR
90.4
-
B/mi
1223
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:30(7:30/m) 146/157bpm 101cal 8/8.75mph
2) 1m - 7:36(7:36/m) 155/162bpm 110cal 7.9/8.33mph
3) 1m - 7:50(7:50/m) 159/168bpm 116cal 7.66/8.22mph
4) 1m - 7:16(7:16/m) 155/172bpm 104cal 8.26/9.02mph
5) 1m - 7:31(7:31/m) 160/176bpm 110cal 7.98/8.45mph
6) 1m - 7:31(7:31/m) 159/168bpm 111cal 7.98/8.35mph
7) 1m - 7:29(7:29/m) 157/164bpm 109cal 8.02/8.77mph
8) 1m - 7:27(7:27/m) 159/167bpm 110cal 8.05/9mph
9) 1m - 7:22(7:22/m) 160/165bpm 109cal 8.15/8.5mph
10) 1m - 7:13(7:13/m) 159/165bpm 105cal 8.32/8.91mph
11) 1m - 7:33(7:33/m) 160/166bpm 111cal 7.95/8.27mph
12) 1m - 7:24(7:24/m) 160/164bpm 108cal 8.11/8.6mph
13) 1m - 7:26(7:26/m) 162/169bpm 111cal 8.08/8.54mph
14) 1m - 7:36(7:36/m) 165/168bpm 117cal 7.9/8.2mph
15) 1m - 7:39(7:39/m) 168/173bpm 121cal 7.84/8.58mph
16) 1m - 7:38(7:38/m) 169/173bpm 123cal 7.87/9.56mph
17) 1m - 7:30(7:30/m) 168/176bpm 119cal 8/9.02mph
18) 1m - 8:06(8:06/m) 167/171bpm 126cal 7.4/8.54mph
19) 1m - 8:10(8:10/m) 166/171bpm 127cal 7.35/7.99mph
20) 1m - 8:21(8:21/m) 166/172bpm 129cal 7.19/8.06mph
21) 0.14m - 55(6:36/m) 175/197bpm 15cal 9.1/8.93mph
7:30 7:36 7:50 7:16 7:31 7:31 7:29 7:27 7:22 7:13 7:33 7:24 7:26 7:36 7:39 7:38 7:30 8:06 8:10 8:21 55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
7:30 |
7:30 |
7:30 |
144 91-157 |
1079 |
175 168-196 |
2.00 |
15:06 |
7:36 |
7:36 |
155 148-161 |
1178 |
171 152-178 |
3.00 |
22:56 |
7:50 |
7:50 |
159 153-167 |
1246 |
169 166-172 |
4.00 |
30:11 |
7:15 |
7:15 |
155 144-171 |
1125 |
169 160-180 |
5.00 |
37:42 |
7:31 |
7:31 |
161 148-176 |
1210 |
170 166-174 |
6.00 |
45:13 |
7:31 |
7:31 |
159 153-168 |
1196 |
171 168-188 |
7.00 |
52:42 |
7:29 |
7:29 |
157 149-164 |
1174 |
172 168-178 |
8.00 |
1:00:09 |
7:27 |
7:27 |
158 147-167 |
1177 |
172 168-180 |
9.00 |
1:07:32 |
7:22 |
7:22 |
160 155-165 |
1179 |
173 168-178 |
10.00 |
1:14:44 |
7:12 |
7:12 |
158 152-164 |
1138 |
173 166-180 |
11.00 |
1:22:17 |
7:33 |
7:33 |
160 153-166 |
1208 |
173 170-176 |
12.00 |
1:29:41 |
7:24 |
7:24 |
160 153-164 |
1183 |
173 170-178 |
13.00 |
1:37:06 |
7:25 |
7:25 |
162 155-168 |
1202 |
172 168-176 |
14.00 |
1:44:42 |
7:36 |
7:36 |
165 161-168 |
1255 |
171 168-176 |
15.00 |
1:52:23 |
7:41 |
7:41 |
168 163-173 |
1291 |
170 112-176 |
16.00 |
1:59:59 |
7:36 |
7:36 |
169 164-172 |
1283 |
172 162-178 |
17.00 |
2:07:29 |
7:30 |
7:30 |
169 162-176 |
1268 |
172 128-176 |
18.00 |
2:15:35 |
8:06 |
8:06 |
167 160-171 |
1353 |
171 170-174 |
19.00 |
2:23:45 |
8:10 |
8:10 |
166 161-171 |
1355 |
172 168-178 |
20.00 |
2:32:05 |
8:20 |
8:20 |
166 157-172 |
1384 |
167 110-182 |
20.14 |
2:33:00 |
55 |
6:39 |
180 172-197 |
1198 |
181 172-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
171 |
20.1 |
2:32:23 |
7:35 |
Walk |
0.4 |
118 |
0 |
37 |
19:26 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:38 |
48.74% |
More |
800m |
3:28 |
6:58 |
54.01% |
More |
1km |
4:23 |
7:03 |
55.80% |
More |
Mile |
7:09 |
7:09 |
58.25% |
More |
5k |
22:40 |
7:18 |
62.48% |
More |
5 miles |
36:48 |
7:22 |
62.56% |
More |
10k |
45:53 |
7:23 |
62.63% |
More |
10 miles |
1:14:09 |
7:25 |
64.03% |
More |
Half |
1:37:45 |
7:28 |
64.23% |
More |
20 miles |
2:31:50 |
7:36 |
65.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:43 |
5:43 |
72.81 |
5km |
19:46 |
6:22 |
71.63 |
5M |
33:17 |
6:39 |
69.18 |
10km |
42:13 |
6:48 |
68.08 |
10M |
1:11:05 |
7:07 |
66.78 |
Half |
1:35:33 |
7:18 |
65.21 |
20M |
2:31:51 |
7:36 |
65.01 |
Mara |
3:24:06 |
7:47 |
64.50 |
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