Sun 10th Apr 2016 at 8:00am by Metastable
Run > General
-
Time
3:17:54
-
Miles
26.39
-
Min/mi
7:30
-
Pacing
94%
-
WAVA
68.28
-
Stride(cm)
120
-
Cals
3337
-
Cadence
179
-
BPM
167
-
%MHR
97.4
-
B/mi
1249
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:26(7:26/m) 132/142bpm 98cal 8.08/9.04mph
2) 1m - 7:22(7:22/m) 141/149bpm 108cal 8.15/8.47mph
3) 1m - 7:32(7:32/m) 160/179bpm 125cal 7.96/8.45mph
4) 1m - 7:17(7:17/m) 162/181bpm 122cal 8.24/8.56mph
5) 1m - 7:10(7:10/m) 161/171bpm 118cal 8.38/8.75mph
6) 1m - 7:15(7:15/m) 170/183bpm 129cal 8.27/8.56mph
7) 1m - 7:12(7:12/m) 163/172bpm 120cal 8.33/8.54mph
8) 1m - 7:18(7:18/m) 165/178bpm 124cal 8.21/8.37mph
9) 1m - 7:16(7:16/m) 167/175bpm 124cal 8.27/8.41mph
10) 1m - 7:21(7:21/m) 163/173bpm 121cal 8.16/8.62mph
11) 1m - 7:21(7:21/m) 173/185bpm 132cal 8.15/8.81mph
12) 1m - 7:17(7:18/m) 167/178bpm 123cal 8.23/8.47mph
13) 1m - 7:20(7:20/m) 169/181bpm 126cal 8.18/8.5mph
14) 1m - 7:14(7:14/m) 168/186bpm 123cal 8.29/8.93mph
15) 1m - 7:17(7:17/m) 169/183bpm 124cal 8.24/8.62mph
16) 1m - 7:21(7:21/m) 171/181bpm 129cal 8.17/8.5mph
17) 1m - 7:24(7:24/m) 168/178bpm 125cal 8.11/8.2mph
18) 1m - 7:17(7:17/m) 167/176bpm 122cal 8.23/8.43mph
19) 1m - 7:16(7:16/m) 167/179bpm 121cal 8.25/8.43mph
20) 1m - 7:27(7:27/m) 169/180bpm 127cal 8.06/8.33mph
21) 1m - 7:21(7:21/m) 170/177bpm 126cal 8.16/8.33mph
22) 1m - 7:24(7:24/m) 176/185bpm 136cal 8.11/8.54mph
23) 1m - 7:39(7:39/m) 176/190bpm 140cal 7.85/8.16mph
24) 1m - 7:39(7:39/m) 177/189bpm 142cal 7.84/8.08mph
25) 1m - 7:51(7:51/m) 174/181bpm 142cal 7.64/7.83mph
26) 1m - 8:00(8:00/m) 175/181bpm 146cal 7.5/8.29mph
27) 0.36m - 3:17(9:07/m) 171/177bpm 56cal 6.59/7.87mph
28) 0m - 3(30:35/m) 163/163bpm 1cal 1.96/0.02mph
29) 0m - 17(2:08:43/m) 157/162bpm 3cal 0.47/0.04mph
30) 0.03m - 1:56(1:13:17/m) 130/150bpm 4cal 0.82/2.96mph
31) 0m - 2(10:39/m) 119/119bpm 5.63/3.36mph
7:26 7:22 7:32 7:17 7:10 7:15 7:12 7:18 7:16 7:21 7:21 7:17 7:20 7:14 7:17 7:21 7:24 7:17 7:16 7:27 7:21 7:24 7:39 7:39 7:51 8:00 3:17 3 17 1:56 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
7:25 |
7:25 |
7:25 |
131 87-142 |
971 |
180 116-192 |
2.00 |
14:47 |
7:22 |
7:22 |
141 137-149 |
1038 |
177 170-182 |
3.00 |
22:19 |
7:32 |
7:32 |
160 142-179 |
1205 |
177 172-182 |
4.00 |
29:36 |
7:17 |
7:17 |
162 149-181 |
1180 |
178 172-188 |
5.00 |
36:46 |
7:10 |
7:10 |
161 153-170 |
1154 |
176 170-182 |
6.00 |
44:01 |
7:15 |
7:15 |
170 159-183 |
1233 |
178 174-186 |
7.00 |
51:13 |
7:12 |
7:12 |
163 156-171 |
1174 |
177 174-182 |
8.00 |
58:31 |
7:19 |
7:19 |
166 157-178 |
1213 |
179 172-186 |
9.00 |
1:05:47 |
7:16 |
7:16 |
167 160-173 |
1212 |
178 174-184 |
10.00 |
1:13:08 |
7:21 |
7:21 |
163 155-172 |
1198 |
178 174-182 |
11.00 |
1:20:29 |
7:21 |
7:21 |
172 160-184 |
1265 |
179 174-184 |
12.00 |
1:27:47 |
7:17 |
7:17 |
168 159-178 |
1225 |
179 174-184 |
13.00 |
1:35:07 |
7:20 |
7:20 |
169 161-181 |
1239 |
179 176-184 |
14.00 |
1:42:21 |
7:14 |
7:14 |
168 160-186 |
1216 |
179 172-182 |
15.00 |
1:49:38 |
7:17 |
7:17 |
168 159-182 |
1223 |
181 176-192 |
16.00 |
1:56:59 |
7:21 |
7:21 |
170 161-180 |
1249 |
179 174-184 |
17.00 |
2:04:23 |
7:24 |
7:24 |
168 161-176 |
1243 |
179 176-184 |
18.00 |
2:11:40 |
7:17 |
7:17 |
167 161-176 |
1218 |
179 174-182 |
19.00 |
2:18:57 |
7:16 |
7:16 |
167 159-179 |
1214 |
179 174-182 |
20.00 |
2:26:23 |
7:27 |
7:27 |
170 162-179 |
1266 |
179 174-184 |
21.00 |
2:33:45 |
7:21 |
7:21 |
170 162-177 |
1250 |
180 178-184 |
22.00 |
2:41:09 |
7:24 |
7:24 |
176 168-185 |
1302 |
179 174-184 |
23.00 |
2:48:47 |
7:39 |
7:39 |
177 166-190 |
1353 |
181 172-184 |
24.00 |
2:56:26 |
7:39 |
7:39 |
177 170-188 |
1354 |
181 176-184 |
25.00 |
3:04:18 |
7:51 |
7:51 |
174 169-181 |
1367 |
181 176-184 |
26.00 |
3:12:17 |
8:00 |
8:00 |
175 163-181 |
1400 |
181 172-186 |
26.39 |
3:18:19 |
6:02 |
15:20 |
159 118-177 |
2439 |
173 112-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
178 |
26.4 |
3:17:19 |
7:29 |
Walk |
0.1 |
114 |
0 |
13 |
2:38:22 |
Still |
0.4 |
- |
- |
46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
48.17% |
More |
800m |
3:28 |
6:59 |
54.82% |
More |
1km |
4:22 |
7:02 |
56.88% |
More |
Mile |
7:06 |
7:06 |
59.55% |
More |
5k |
22:19 |
7:11 |
64.45% |
More |
5 miles |
36:07 |
7:13 |
64.80% |
More |
10k |
44:53 |
7:13 |
65.09% |
More |
10 miles |
1:12:39 |
7:16 |
66.45% |
More |
Half |
1:35:21 |
7:17 |
66.98% |
More |
20 miles |
2:26:08 |
7:18 |
68.72% |
More |
Mara |
3:14:02 |
7:24 |
69.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:10 |
6:10 |
68.54 |
5km |
20:30 |
6:36 |
70.15 |
5M |
33:56 |
6:47 |
68.97 |
10km |
42:43 |
6:52 |
68.40 |
10M |
1:10:45 |
7:05 |
68.24 |
Half |
1:34:12 |
7:11 |
67.28 |
20M |
2:27:30 |
7:23 |
68.08 |
Mara |
3:16:23 |
7:30 |
68.19 |
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