Sun 29th May 2016 at 8:00am by FergusG
Run > General
-
Time
3:29:31
-
Miles
26.32
-
Min/mi
7:58
-
Pacing
71%
-
WAVA
62.66
-
Stride(cm)
117
-
Cals
2098
-
Cadence
173
-
BPM
163
-
%MHR
81.7
-
B/mi
1301
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:15(4:15/km) 151/164bpm 48cal 14.1/15.65kmph
2) 1km - 4:07(4:07/km) 165/181bpm 51cal 14.55/15.05kmph
3) 1km - 4:10(4:10/km) 172/179bpm 53cal 14.43/14.95kmph
4) 1km - 4:05(4:05/km) 171/175bpm 52cal 14.7/14.98kmph
5) 1km - 4:11(4:11/km) 169/177bpm 52cal 14.37/14.98kmph
6) 1km - 4:08(4:08/km) 166/170bpm 51cal 14.5/14.95kmph
7) 1km - 4:15(4:15/km) 170/174bpm 53cal 14.13/14.41kmph
8) 1km - 4:14(4:14/km) 171/175bpm 53cal 14.18/14.44kmph
9) 1km - 4:14(4:14/km) 171/174bpm 53cal 14.19/14.61kmph
10) 1km - 4:18(4:18/km) 171/175bpm 54cal 13.95/14.31kmph
11) 1km - 4:13(4:13/km) 173/179bpm 53cal 14.24/17.1kmph
12) 1km - 4:13(4:13/km) 172/175bpm 53cal 14.23/14.44kmph
13) 1km - 4:12(4:12/km) 172/174bpm 53cal 14.28/14.75kmph
14) 1km - 4:11(4:11/km) 173/178bpm 53cal 14.33/15.89kmph
15) 1km - 4:08(4:08/km) 175/183bpm 52cal 14.53/16.86kmph
16) 1km - 4:14(4:14/km) 175/183bpm 54cal 14.2/14.68kmph
17) 1km - 4:18(4:18/km) 175/182bpm 54cal 13.94/14.61kmph
18) 1km - 4:14(4:14/km) 177/185bpm 54cal 14.2/15.48kmph
19) 1km - 4:14(4:14/km) 176/181bpm 53cal 14.17/14.54kmph
20) 1km - 4:09(4:09/km) 178/184bpm 53cal 14.48/14.85kmph
21) 1km - 4:22(4:22/km) 173/182bpm 52cal 13.72/14.61kmph
22) 1km - 4:16(4:16/km) 177/184bpm 54cal 14.04/14.31kmph
23) 1km - 4:25(4:25/km) 177/184bpm 55cal 13.57/14.14kmph
24) 1km - 4:17(4:17/km) 178/187bpm 54cal 14/14.11kmph
25) 1km - 4:19(4:19/km) 177/182bpm 54cal 13.9/14.28kmph
26) 1km - 4:30(4:30/km) 171/179bpm 50cal 13.35/13.98kmph
27) 1km - 4:58(4:58/km) 174/180bpm 59cal 12.1/13.33kmph
28) 1km - 5:12(5:12/km) 171/180bpm 57cal 11.55/12.77kmph
29) 1km - 6:58(6:58/km) 152/175bpm 38cal 8.61/12.6kmph
30) 1km - 6:11(6:11/km) 151/178bpm 39cal 9.71/18.75kmph
31) 1km - 7:04(7:04/km) 145/174bpm 36cal 8.49/13.71kmph
32) 1km - 5:56(5:56/km) 161/184bpm 46cal 10.13/13.44kmph
33) 1km - 6:42(6:42/km) 153/179bpm 48cal 8.96/11.99kmph
34) 1km - 5:34(5:34/km) 157/184bpm 38cal 10.76/13.3kmph
35) 1km - 5:20(5:20/km) 106/177bpm 11cal 11.24/11.86kmph
36) 1km - 7:21(7:21/km) 120/163bpm 22cal 8.16/12.73kmph
37) 1km - 5:19(5:19/km) 166/193bpm 55cal 11.28/12.16kmph
38) 1km - 8:02(8:02/km) 146/192bpm 46cal 7.48/12.63kmph
39) 1km - 5:38(5:38/km) 160/179bpm 54cal 10.66/14.54kmph
40) 1km - 7:34(7:34/km) 146/184bpm 46cal 7.92/12.19kmph
41) 1km - 5:15(5:15/km) 161/178bpm 48cal 11.43/13.81kmph
42) 1km - 4:47(4:47/km) 182/189bpm 64cal 12.55/12.77kmph
43) 0.36km - 1:31(4:09/km) 183/193bpm 20cal 14.43/19.31kmph
4:15 4:07 4:10 4:05 4:11 4:08 4:15 4:14 4:14 4:18 4:13 4:13 4:12 4:11 4:08 4:14 4:18 4:14 4:14 4:09 4:22 4:16 4:25 4:17 4:19 4:30 4:58 5:12 6:58 6:11 7:04 5:56 6:42 5:34 5:20 7:21 5:19 8:02 5:38 7:34 5:15 4:47 1:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
6:48 |
6:48 |
6:48 |
154 103-181 |
1048 |
181 138-192 |
2.00 |
13:25 |
6:37 |
6:37 |
171 165-179 |
1130 |
184 174-194 |
3.00 |
20:05 |
6:40 |
6:40 |
171 166-177 |
1141 |
183 174-192 |
4.00 |
26:46 |
6:41 |
6:41 |
167 160-172 |
1116 |
183 176-192 |
5.00 |
33:36 |
6:49 |
6:49 |
171 164-174 |
1167 |
182 176-194 |
6.00 |
40:27 |
6:52 |
6:52 |
171 167-174 |
1173 |
181 174-192 |
7.00 |
47:16 |
6:49 |
6:49 |
173 169-178 |
1179 |
183 174-196 |
8.00 |
54:03 |
6:46 |
6:46 |
172 168-174 |
1165 |
184 178-196 |
9.00 |
1:00:42 |
6:40 |
6:40 |
174 169-183 |
1159 |
185 180-196 |
10.00 |
1:07:30 |
6:48 |
6:48 |
175 168-183 |
1189 |
184 176-192 |
11.00 |
1:14:24 |
6:54 |
6:54 |
175 166-185 |
1209 |
183 176-194 |
12.00 |
1:21:09 |
6:44 |
6:44 |
177 170-184 |
1192 |
184 176-196 |
13.00 |
1:28:03 |
6:55 |
6:55 |
174 159-183 |
1203 |
182 176-190 |
14.00 |
1:35:02 |
6:59 |
6:59 |
177 166-184 |
1236 |
179 172-188 |
15.00 |
1:41:58 |
6:55 |
6:55 |
177 165-187 |
1225 |
180 172-192 |
16.00 |
1:49:00 |
7:02 |
7:02 |
174 155-182 |
1223 |
180 174-190 |
17.00 |
1:56:57 |
7:57 |
7:57 |
174 163-180 |
1384 |
171 164-182 |
18.00 |
2:07:01 |
10:04 |
10:04 |
160 125-175 |
1611 |
157 118-182 |
19.00 |
2:17:07 |
10:06 |
10:06 |
153 121-178 |
1546 |
153 116-182 |
20.00 |
2:27:25 |
10:18 |
10:18 |
152 116-184 |
1566 |
155 112-182 |
21.00 |
2:37:41 |
10:16 |
10:16 |
150 116-183 |
1539 |
155 118-186 |
22.00 |
2:48:02 |
10:21 |
10:21 |
110 71-181 |
1139 |
157 118-182 |
23.00 |
2:56:49 |
8:47 |
8:47 |
160 127-193 |
1406 |
172 120-184 |
24.00 |
3:08:22 |
11:33 |
11:33 |
150 114-189 |
1733 |
149 118-186 |
25.00 |
3:19:14 |
10:51 |
10:51 |
153 120-184 |
1660 |
158 34-190 |
26.00 |
3:27:15 |
8:01 |
8:01 |
174 154-189 |
1396 |
179 172-190 |
26.32 |
3:29:30 |
2:15 |
7:04 |
183 180-193 |
1294 |
186 178-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.7 |
179 |
24.4 |
2:59:29 |
7:21 |
Walk |
14.3 |
123 |
1.9 |
30:01 |
15:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:22 |
50.44% |
More |
800m |
3:13 |
6:28 |
57.70% |
More |
1km |
4:03 |
6:31 |
59.77% |
More |
Mile |
6:35 |
6:35 |
62.80% |
More |
5k |
20:37 |
6:38 |
68.13% |
More |
5 miles |
33:32 |
6:42 |
68.11% |
More |
10k |
41:51 |
6:44 |
68.12% |
More |
10 miles |
1:07:29 |
6:45 |
69.76% |
More |
Half |
1:28:42 |
6:46 |
70.19% |
More |
20 miles |
2:27:26 |
7:22 |
66.41% |
More |
Mara |
3:28:39 |
7:58 |
62.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:33 |
6:33 |
63.07 |
5km |
21:45 |
7:00 |
64.60 |
5M |
36:02 |
7:12 |
63.39 |
10km |
45:22 |
7:18 |
62.84 |
10M |
1:15:07 |
7:31 |
62.67 |
Half |
1:40:00 |
7:38 |
61.79 |
20M |
2:36:36 |
7:50 |
62.52 |
Mara |
3:28:30 |
7:57 |
62.62 |
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