Sat 20th Aug 2016 at 8:00am by Robbo7777
Run > General
-
Time
6:16:27
-
Miles
36.84
-
Min/mi
10:13
-
Pacing
78.2%
-
WAVA
62.33
-
Stride(cm)
91
-
Cals
4937
-
Cadence
173
-
BPM
152
-
%MHR
89.1
-
B/mi
1558
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:47(8:47/m) 132/148bpm 101cal 6.84/9.2mph
2) 1m - 8:30(8:30/m) 145/151bpm 109cal 7.06/9.83mph
3) 1m - 8:41(8:41/m) 152/185bpm 119cal 6.91/9.71mph
4) 1m - 8:27(8:28/m) 154/162bpm 123cal 7.09/8.97mph
5) 1m - 8:26(8:26/m) 156/164bpm 125cal 7.12/8.64mph
6) 1m - 8:29(8:29/m) 156/160bpm 126cal 7.07/10.5mph
7) 1m - 8:53(8:53/m) 156/163bpm 132cal 6.75/9.6mph
8) 1m - 8:36(8:36/m) 157/161bpm 129cal 6.97/8.39mph
9) 1m - 8:40(8:40/m) 155/159bpm 126cal 6.93/8.77mph
10) 1m - 8:44(8:44/m) 152/156bpm 120cal 6.87/8.81mph
11) 1m - 8:52(8:52/m) 152/160bpm 123cal 6.77/8.75mph
12) 1m - 9:04(9:04/m) 155/172bpm 129cal 6.62/8.12mph
13) 1m - 11:13(11:13/m) 152/163bpm 154cal 5.35/8.12mph
14) 1m - 9:12(9:12/m) 153/167bpm 128cal 6.52/9.75mph
15) 1m - 11:11(11:11/m) 150/157bpm 150cal 5.37/8.83mph
16) 1m - 12:30(12:30/m) 152/167bpm 172cal 4.8/8.41mph
17) 1m - 11:40(11:40/m) 152/181bpm 155cal 5.14/9.6mph
18) 1m - 10:06(10:06/m) 173/184bpm 153cal 5.94/9.98mph
19) 1m - 10:35(10:35/m) 166/185bpm 160cal 5.67/9.06mph
20) 1m - 9:46(9:46/m) 164/170bpm 148cal 6.14/8.18mph
21) 1m - 9:55(9:55/m) 159/166bpm 149cal 6.05/8.27mph
22) 1m - 11:14(11:14/m) 158/181bpm 166cal 5.34/7.43mph
23) 1m - 9:42(9:42/m) 177/189bpm 147cal 6.18/9.18mph
24) 1m - 9:50(9:50/m) 164/179bpm 148cal 6.1/8.58mph
25) 1m - 12:56(12:56/m) 154/178bpm 174cal 4.64/7.66mph
26) 1m - 9:50(9:50/m) 152/168bpm 130cal 6.1/8.43mph
27) 1m - 10:19(10:19/m) 150/166bpm 137cal 5.82/9.35mph
28) 1m - 11:20(11:20/m) 147/154bpm 143cal 5.29/7.6mph
29) 1m - 11:21(11:21/m) 143/154bpm 125cal 5.28/7.01mph
30) 1m - 11:37(11:37/m) 142/156bpm 110cal 5.17/6.91mph
31) 1m - 11:47(11:47/m) 139/149bpm 95cal 5.09/6.85mph
32) 1m - 14:31(14:31/m) 136/162bpm 82cal 4.13/6.89mph
33) 1m - 12:01(12:01/m) 142/149bpm 119cal 4.99/6.72mph
34) 1m - 11:33(11:33/m) 144/159bpm 130cal 5.2/6.28mph
35) 1m - 9:45(9:45/m) 151/158bpm 131cal 6.15/7.39mph
36) 1m - 9:38(9:38/m) 155/178bpm 138cal 6.23/7.47mph
37) 0.84m - 8:46(10:27/m) 158/169bpm 131cal 5.74/7.56mph
8:47 8:30 8:41 8:27 8:26 8:29 8:53 8:36 8:40 8:44 8:52 9:04 11:13 9:12 11:11 12:30 11:40 10:06 10:35 9:46 9:55 11:14 9:42 9:50 12:56 9:50 10:19 11:20 11:21 11:37 11:47 14:31 12:01 11:33 9:45 9:38 8:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
8:49 |
8:49 |
8:49 |
130 75-147 |
1147 |
181 118-192 |
2.00 |
17:19 |
8:30 |
8:30 |
145 139-151 |
1232 |
178 90-190 |
3.00 |
26:00 |
8:41 |
8:41 |
154 143-185 |
1337 |
182 174-190 |
4.00 |
34:27 |
8:28 |
8:28 |
154 150-162 |
1303 |
180 92-190 |
5.00 |
42:53 |
8:26 |
8:26 |
156 151-163 |
1315 |
184 178-190 |
6.00 |
51:22 |
8:29 |
8:29 |
156 152-160 |
1324 |
182 90-190 |
7.00 |
1:00:15 |
8:53 |
8:53 |
156 150-162 |
1385 |
182 158-188 |
8.00 |
1:08:52 |
8:36 |
8:36 |
157 153-161 |
1351 |
184 174-194 |
9.00 |
1:17:32 |
8:40 |
8:40 |
155 151-157 |
1343 |
182 176-190 |
10.00 |
1:26:16 |
8:44 |
8:44 |
152 148-155 |
1328 |
182 176-188 |
11.00 |
1:35:08 |
8:52 |
8:52 |
153 150-160 |
1357 |
180 90-188 |
12.00 |
1:44:12 |
9:04 |
9:04 |
155 150-170 |
1405 |
179 172-184 |
13.00 |
1:55:25 |
11:13 |
11:13 |
152 144-162 |
1706 |
169 80-186 |
14.00 |
2:04:37 |
9:12 |
9:12 |
154 149-167 |
1416 |
180 168-192 |
15.00 |
2:15:48 |
11:11 |
11:11 |
150 141-156 |
1677 |
174 116-188 |
16.00 |
2:28:18 |
12:30 |
12:30 |
152 137-165 |
1900 |
160 118-188 |
17.00 |
2:39:58 |
11:40 |
11:40 |
151 127-180 |
1762 |
160 118-186 |
18.00 |
2:50:04 |
10:06 |
10:06 |
173 164-183 |
1747 |
176 160-212 |
19.00 |
3:00:39 |
10:35 |
10:35 |
166 152-184 |
1757 |
172 124-194 |
20.00 |
3:10:25 |
9:46 |
9:46 |
164 155-170 |
1602 |
175 114-186 |
21.00 |
3:20:20 |
9:55 |
9:55 |
159 145-166 |
1576 |
178 162-188 |
22.00 |
3:31:34 |
11:14 |
11:14 |
158 143-181 |
1775 |
171 108-190 |
23.00 |
3:41:16 |
9:42 |
9:42 |
177 162-189 |
1718 |
177 128-190 |
24.00 |
3:51:06 |
9:50 |
9:50 |
164 146-179 |
1612 |
177 86-184 |
25.00 |
4:04:02 |
12:56 |
12:56 |
155 126-178 |
2005 |
156 104-198 |
26.00 |
4:13:52 |
9:50 |
9:50 |
151 138-168 |
1484 |
176 166-186 |
27.00 |
4:24:10 |
10:19 |
10:19 |
150 144-166 |
1547 |
173 118-184 |
28.00 |
4:35:29 |
11:19 |
11:19 |
147 138-153 |
1664 |
168 80-180 |
29.00 |
4:46:51 |
11:22 |
11:22 |
143 132-152 |
1626 |
169 122-176 |
30.00 |
4:58:29 |
11:37 |
11:37 |
141 121-156 |
1638 |
168 118-174 |
31.00 |
5:10:16 |
11:47 |
11:47 |
139 114-149 |
1639 |
166 92-174 |
32.00 |
5:24:47 |
14:31 |
14:31 |
136 103-161 |
1974 |
155 114-182 |
33.00 |
5:36:48 |
12:01 |
12:01 |
142 135-149 |
1706 |
168 116-176 |
34.00 |
5:48:21 |
11:33 |
11:33 |
144 131-157 |
1663 |
171 118-182 |
35.00 |
5:58:06 |
9:45 |
9:45 |
151 143-158 |
1472 |
182 166-188 |
36.00 |
6:07:44 |
9:38 |
9:38 |
156 150-177 |
1503 |
182 174-188 |
36.84 |
6:16:30 |
8:46 |
10:27 |
158 153-167 |
1650 |
175 148-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.7 |
176 |
35.5 |
5:52:42 |
9:56 |
Walk |
6.3 |
123 |
1.4 |
23:48 |
17:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
46.43% |
More |
800m |
3:59 |
8:01 |
54.02% |
More |
1km |
5:03 |
8:08 |
55.54% |
More |
Mile |
8:19 |
8:19 |
57.51% |
More |
5k |
26:07 |
8:25 |
62.37% |
More |
5 miles |
42:21 |
8:28 |
62.96% |
More |
10k |
52:56 |
8:31 |
63.04% |
More |
10 miles |
1:26:05 |
8:37 |
64.25% |
More |
Half |
1:56:31 |
8:54 |
62.90% |
More |
20 miles |
3:10:23 |
9:31 |
60.53% |
More |
Mara |
4:15:46 |
9:46 |
60.08% |
More |
50k |
5:10:57 |
10:01 |
60.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:14 |
8:14 |
58.05 |
5km |
27:22 |
8:49 |
59.54 |
5M |
45:19 |
9:04 |
58.84 |
10km |
57:04 |
9:11 |
58.48 |
10M |
1:34:30 |
9:27 |
58.53 |
Half |
2:05:49 |
9:36 |
57.80 |
20M |
3:17:01 |
9:51 |
58.49 |
Mara |
4:22:18 |
10:01 |
58.58 |
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