Sun 17th Apr 2016 at 8:00am by David White

Run > General
  • Time
    3:54:12
  • Miles
    26.40
  • Min/mi
    8:52
  • Pacing
    78%
  • WAVA
    56.25
  • Stride(cm)
    109
  • Cals
    2998
  • Cadence
    167
  • BPM
    150
  • %MHR
    87.7
  • B/mi
    1330
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:04(8:05/m) 139/148bpm 120cal 7.43/8.45mph
2) 1m - 7:39(7:39/m) 145/150bpm 119cal 7.85/8.16mph
3) 1m - 7:43(7:43/m) 150/155bpm 123cal 7.78/8.04mph
4) 1m - 7:48(7:48/m) 154/160bpm 128cal 7.69/8.1mph
5) 1m - 7:41(7:41/m) 154/160bpm 125cal 7.81/8.01mph
6) 1m - 7:53(7:53/m) 154/161bpm 128cal 7.62/7.83mph
7) 1m - 7:58(7:58/m) 153/159bpm 126cal 7.54/7.81mph
8) 1m - 7:49(7:49/m) 148/159bpm 107cal 7.67/7.89mph
9) 1m - 7:52(7:52/m) 150/177bpm 114cal 7.62/7.97mph
10) 1m - 7:50(7:50/m) 153/159bpm 120cal 7.65/7.95mph
11) 1m - 8:02(8:02/m) 158/168bpm 130cal 7.46/7.58mph
12) 1m - 7:58(7:58/m) 156/168bpm 120cal 7.53/7.76mph
13) 1m - 8:00(8:00/m) 153/159bpm 112cal 7.5/7.81mph
14) 1m - 8:19(8:19/m) 154/161bpm 118cal 7.21/7.35mph
15) 1m - 8:32(8:32/m) 157/164bpm 128cal 7.03/7.1mph
16) 1m - 9:15(9:15/m) 158/173bpm 134cal 6.49/7.2mph
17) 1m - 9:51(9:51/m) 150/162bpm 107cal 6.09/7.62mph
18) 1m - 9:40(9:40/m) 148/176bpm 99cal 6.21/7.01mph
19) 1m - 9:42(9:42/m) 153/168bpm 115cal 6.19/7.06mph
20) 1m - 10:49(10:49/m) 149/168bpm 106cal 5.55/7.03mph
21) 1m - 11:28(11:28/m) 144/169bpm 105cal 5.23/7.2mph
22) 1m - 10:31(10:31/m) 151/165bpm 118cal 5.7/6.78mph
23) 1m - 10:05(10:05/m) 147/162bpm 81cal 5.95/6.74mph
24) 1m - 10:00(10:00/m) 147/156bpm 86cal 6/6.91mph
25) 1m - 10:58(10:58/m) 138/165bpm 78cal 5.47/7.03mph
26) 1m - 9:15(9:15/m) 150/156bpm 100cal 6.48/7.53mph
27) 0.4m - 3:29(8:47/m) 157/167bpm 51cal 6.83/8.01mph
8:04 7:39 7:43 7:48 7:41 7:53 7:58 7:49 7:52 7:50 8:02 7:58 8:00 8:19 8:32 9:15 9:51 9:40 9:42 10:49 11:28 10:31 10:05 10:00 10:58 9:15 3:29

Pace

9% 2% 18% 41% 30%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
1.00 8:05 8:05 8:05 137 101-148 1107 167 158-176
2.00 15:43 7:39 7:39 145 141-150 1109 167 162-172
3.00 23:26 7:43 7:43 150 144-155 1157 168 162-174
4.00 31:15 7:49 7:49 154 149-160 1203 170 164-176
5.00 38:55 7:40 7:40 154 150-159 1180 169 162-176
6.00 46:48 7:54 7:54 154 149-161 1216 168 162-174
7.00 54:46 7:58 7:58 153 149-159 1218 169 164-176
8.00 1:02:35 7:49 7:49 147 125-157 1150 171 166-176
9.00 1:10:27 7:51 7:51 151 143-177 1186 173 164-176
10.00 1:18:17 7:51 7:51 153 145-158 1201 172 168-176
11.00 1:26:20 8:03 8:03 158 152-168 1271 174 170-178
12.00 1:34:18 7:58 7:58 156 147-168 1243 173 168-178
13.00 1:42:19 8:01 8:01 154 149-159 1234 172 164-176
14.00 1:50:38 8:19 8:19 154 148-160 1282 172 166-176
15.00 1:59:10 8:32 8:32 157 150-163 1339 173 168-178
16.00 2:08:25 9:15 9:15 157 128-173 1452 168 102-178
17.00 2:18:16 9:51 9:51 149 120-162 1467 166 102-208
18.00 2:27:55 9:39 9:39 148 115-175 1429 163 118-174
19.00 2:37:40 9:46 9:46 152 130-168 1483 166 98-176
20.00 2:48:28 10:48 10:48 149 125-168 1609 166 108-176
21.00 2:59:54 11:26 11:26 145 114-169 1657 155 112-176
22.00 3:10:25 10:31 10:31 150 117-165 1579 163 106-174
23.00 3:20:30 10:05 10:05 146 126-162 1472 164 118-174
24.00 3:30:31 10:00 10:00 146 123-156 1461 161 114-174
25.00 3:41:29 10:58 10:58 139 109-164 1524 157 116-176
26.00 3:50:44 9:15 9:15 150 135-156 1388 172 118-176
26.39 3:54:12 3:28 8:48 158 152-166 1391 174 128-186

Heart

150/177max
  • Show Beats/Mile

Cadence

167 (208 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.6 170 25.1 3:32:18 8:27
Walk 9.2 119 1.3 21:33 17:01
Still 0.2 - - 21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:10 44.80% More
800m 3:42 7:27 50.10% More
1km 4:38 7:27 52.32% More
Mile 7:35 7:35 54.42% More
5k 23:49 7:40 59.00% More
5 miles 38:37 7:43 59.14% More
10k 48:09 7:45 59.20% More
10 miles 1:18:03 7:48 60.32% More
Half 1:43:02 7:52 60.43% More
20 miles 2:48:30 8:25 58.11% More
Mara 3:52:18 8:52 56.20% More

Predictions

Dist Time Per Mile WAVA
1M 7:17 7:17 56.72
5km 24:14 7:48 57.98
5M 40:08 8:02 56.91
10km 50:32 8:08 56.41
10M 1:23:42 8:22 56.25
Half 1:51:26 8:30 55.45
20M 2:54:30 8:44 56.11
Mara 3:52:19 8:52 56.20
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