Sun 2nd Oct 2016 at 10:00am by chuckles
Run > General
-
Time
4:59:50
-
Miles
26.42
-
Min/mi
11:21
-
Pacing
76%
-
WAVA
43.27
-
Stride(cm)
94
-
Cals
3829
-
Cadence
151
-
BPM
138
-
%MHR
80.7
-
B/mi
1567
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:39(5:39/km) 142/151bpm 98cal 10.62/11.08kmph
2) 1km - 5:34(5:34/km) 149/153bpm 102cal 10.77/10.98kmph
3) 1km - 5:32(5:32/km) 150/154bpm 101cal 10.84/10.95kmph
4) 1km - 5:32(5:32/km) 146/155bpm 97cal 10.85/11.29kmph
5) 1km - 5:37(5:37/km) 148/152bpm 99cal 10.7/11.02kmph
6) 1km - 5:34(5:34/km) 147/150bpm 96cal 10.78/10.92kmph
7) 1km - 5:35(5:35/km) 150/153bpm 99cal 10.76/10.95kmph
8) 1km - 5:42(5:42/km) 153/160bpm 104cal 10.52/10.98kmph
9) 1km - 5:47(5:47/km) 152/158bpm 102cal 10.37/10.92kmph
10) 1km - 5:36(5:36/km) 152/156bpm 99cal 10.72/10.85kmph
11) 1km - 5:33(5:33/km) 152/155bpm 98cal 10.82/10.88kmph
12) 1km - 6:57(6:57/km) 139/177bpm 89cal 8.63/11.19kmph
13) 1km - 5:39(5:39/km) 148/151bpm 88cal 10.61/10.81kmph
14) 1km - 5:37(5:37/km) 149/152bpm 89cal 10.67/10.78kmph
15) 1km - 6:16(6:16/km) 141/149bpm 63cal 9.57/10.78kmph
16) 1km - 5:47(5:47/km) 147/151bpm 78cal 10.38/10.75kmph
17) 1km - 8:30(8:30/km) 127/150bpm 83cal 7.06/10.45kmph
18) 1km - 7:55(7:55/km) 131/146bpm 80cal 7.58/9.98kmph
19) 1km - 7:18(7:18/km) 134/174bpm 73cal 8.22/10.48kmph
20) 1km - 8:24(8:24/km) 134/157bpm 82cal 7.15/10.78kmph
21) 1km - 8:27(8:27/km) 124/145bpm 81cal 7.1/10.48kmph
22) 1km - 6:43(6:43/km) 132/143bpm 67cal 8.93/10.25kmph
23) 1km - 7:28(7:28/km) 134/145bpm 81cal 8.03/10.04kmph
24) 1km - 7:53(7:53/km) 130/142bpm 82cal 7.61/9.64kmph
25) 1km - 7:42(7:42/km) 129/162bpm 91cal 7.79/11.25kmph
26) 1km - 7:40(7:40/km) 134/148bpm 79cal 7.83/10.38kmph
27) 1km - 7:54(7:54/km) 132/145bpm 85cal 7.6/10.11kmph
28) 1km - 7:18(7:18/km) 142/149bpm 97cal 8.23/9.81kmph
29) 1km - 9:48(9:48/km) 132/154bpm 94cal 6.13/10.08kmph
30) 1km - 8:48(8:48/km) 123/144bpm 82cal 6.82/9.77kmph
31) 1km - 8:39(8:39/km) 124/165bpm 88cal 6.94/9.71kmph
32) 1km - 7:41(7:41/km) 130/150bpm 90cal 7.8/9.77kmph
33) 1km - 8:11(8:11/km) 131/143bpm 87cal 7.33/10.08kmph
34) 1km - 7:30(7:30/km) 131/148bpm 87cal 7.99/10.38kmph
35) 1km - 8:08(8:08/km) 133/148bpm 94cal 7.37/9.64kmph
36) 1km - 8:32(8:32/km) 130/153bpm 89cal 7.03/10.08kmph
37) 1km - 7:36(7:36/km) 140/152bpm 99cal 7.9/10.14kmph
38) 1km - 8:21(8:21/km) 129/153bpm 89cal 7.19/10.08kmph
39) 1km - 7:39(7:39/km) 138/150bpm 94cal 7.85/9.98kmph
40) 1km - 7:33(7:33/km) 141/152bpm 97cal 7.95/10.08kmph
41) 1km - 7:04(7:04/km) 143/171bpm 100cal 8.49/10.28kmph
42) 1km - 6:22(6:22/km) 149/160bpm 103cal 9.41/10.45kmph
43) 0.52km - 2:48(5:23/km) 160/165bpm 53cal 11.15/11.86kmph
5:39 5:34 5:32 5:32 5:37 5:34 5:35 5:42 5:47 5:36 5:33 6:57 5:39 5:37 6:16 5:47 8:30 7:55 7:18 8:24 8:27 6:43 7:28 7:53 7:42 7:40 7:54 7:18 9:48 8:48 8:39 7:41 8:11 7:30 8:08 8:32 7:36 8:21 7:39 7:33 7:04 6:22 2:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
9:05 |
9:05 |
9:05 |
142 99-153 |
1289 |
168 160-172 |
2.00 |
18:00 |
8:56 |
8:56 |
150 147-154 |
1339 |
169 166-172 |
3.00 |
26:57 |
8:57 |
8:57 |
147 137-154 |
1315 |
168 164-170 |
4.00 |
35:55 |
8:58 |
8:58 |
148 144-152 |
1327 |
168 160-170 |
5.00 |
45:01 |
9:06 |
9:06 |
152 148-160 |
1383 |
168 164-172 |
6.00 |
54:12 |
9:10 |
9:10 |
151 143-157 |
1385 |
167 118-172 |
7.00 |
1:03:23 |
9:11 |
9:11 |
151 142-156 |
1388 |
166 116-172 |
8.00 |
1:13:35 |
10:12 |
10:12 |
144 117-177 |
1469 |
153 114-170 |
9.00 |
1:23:03 |
9:28 |
9:28 |
146 131-151 |
1381 |
165 112-172 |
10.00 |
1:32:51 |
9:49 |
9:49 |
144 129-150 |
1413 |
162 116-172 |
11.00 |
1:45:28 |
12:36 |
12:36 |
131 116-146 |
1652 |
142 114-168 |
12.00 |
1:58:14 |
12:46 |
12:46 |
133 104-172 |
1698 |
139 108-168 |
13.00 |
2:12:03 |
13:50 |
13:50 |
132 104-157 |
1825 |
138 102-168 |
14.00 |
2:23:08 |
11:04 |
11:04 |
133 117-143 |
1472 |
154 110-170 |
15.00 |
2:36:04 |
12:56 |
12:56 |
130 106-144 |
1681 |
142 112-168 |
16.00 |
2:48:13 |
12:09 |
12:09 |
134 96-162 |
1629 |
146 110-172 |
17.00 |
3:00:06 |
11:53 |
11:53 |
136 116-147 |
1617 |
150 110-168 |
18.00 |
3:14:42 |
14:36 |
14:36 |
136 119-152 |
1986 |
138 102-170 |
19.00 |
3:28:59 |
14:16 |
14:16 |
122 99-144 |
1741 |
137 108-172 |
20.00 |
3:41:22 |
12:23 |
12:23 |
133 106-165 |
1647 |
146 108-230 |
21.00 |
3:54:25 |
13:03 |
13:03 |
130 108-148 |
1697 |
142 106-168 |
22.00 |
4:07:47 |
13:22 |
13:22 |
132 114-148 |
1765 |
142 106-222 |
23.00 |
4:20:13 |
12:26 |
12:26 |
137 118-153 |
1703 |
148 110-170 |
24.00 |
4:33:18 |
13:04 |
13:04 |
134 113-151 |
1752 |
142 58-172 |
25.00 |
4:45:36 |
12:19 |
12:19 |
138 117-150 |
1699 |
149 110-172 |
26.00 |
4:56:07 |
10:31 |
10:31 |
147 114-171 |
1546 |
158 116-172 |
26.42 |
4:59:49 |
3:42 |
8:49 |
159 152-165 |
1402 |
174 170-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.0 |
166 |
19.7 |
3:08:52 |
9:36 |
Walk |
37.0 |
114 |
6.8 |
1:50:57 |
16:25 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:36 |
36.78% |
More |
800m |
4:22 |
8:46 |
41.79% |
More |
1km |
5:29 |
8:49 |
43.45% |
More |
Mile |
8:53 |
8:53 |
45.82% |
More |
5k |
27:46 |
8:56 |
49.83% |
More |
5 miles |
45:00 |
9:00 |
49.97% |
More |
10k |
56:01 |
9:01 |
50.07% |
More |
10 miles |
1:32:51 |
9:17 |
49.88% |
More |
Half |
2:13:02 |
10:09 |
46.03% |
More |
20 miles |
3:41:23 |
11:04 |
43.50% |
More |
Mara |
4:57:48 |
11:22 |
43.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:01 |
9:01 |
45.14 |
5km |
30:21 |
9:46 |
45.59 |
5M |
50:30 |
10:06 |
44.53 |
10km |
1:03:43 |
10:15 |
44.03 |
10M |
1:46:02 |
10:36 |
43.68 |
Half |
2:21:33 |
10:48 |
42.93 |
20M |
3:42:36 |
11:08 |
43.26 |
Mara |
4:57:10 |
11:21 |
43.21 |
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