Sun 20th Nov 2016 at 8:00am by Running Sam
Run > General
-
Time
4:00:25
-
Miles
26.41
-
Min/mi
9:06
-
Pacing
87%
-
WAVA
60.46
-
Stride(cm)
98
-
Cals
2552
-
Cadence
181
-
BPM
172
-
%MHR
100.4
-
B/mi
1562
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:46(8:46/m) 156/165bpm 87cal 6.85/7.14mph
2) 1m - 8:36(8:36/m) 163/169bpm 89cal 6.97/7.28mph
3) 1m - 8:38(8:38/m) 166/170bpm 91cal 6.95/7.14mph
4) 1m - 8:47(8:47/m) 167/171bpm 92cal 6.83/7.12mph
5) 1m - 8:39(8:39/m) 168/173bpm 91cal 6.94/7.1mph
6) 1m - 8:37(8:37/m) 170/174bpm 92cal 6.96/7.12mph
7) 1m - 8:46(8:46/m) 172/184bpm 95cal 6.85/7.1mph
8) 1m - 8:42(8:43/m) 170/177bpm 93cal 6.89/7.2mph
9) 1m - 8:41(8:41/m) 170/184bpm 92cal 6.91/7.14mph
10) 1m - 8:45(8:45/m) 171/182bpm 92cal 6.86/7.06mph
11) 1m - 8:40(8:40/m) 171/176bpm 91cal 6.92/7.49mph
12) 1m - 8:42(8:42/m) 170/183bpm 91cal 6.89/7.03mph
13) 1m - 8:48(8:48/m) 174/184bpm 95cal 6.82/7.01mph
14) 1m - 8:48(8:48/m) 176/184bpm 97cal 6.82/7.26mph
15) 1m - 8:52(8:52/m) 179/183bpm 101cal 6.77/6.89mph
16) 1m - 8:55(8:55/m) 176/182bpm 99cal 6.74/6.91mph
17) 1m - 9:04(9:04/m) 173/182bpm 96cal 6.61/6.95mph
18) 1m - 9:17(9:17/m) 168/174bpm 86cal 6.46/7.08mph
19) 1m - 9:06(9:06/m) 172/180bpm 94cal 6.59/7.37mph
20) 1m - 10:07(10:07/m) 174/186bpm 106cal 5.93/7.14mph
21) 1m - 10:26(10:26/m) 177/185bpm 114cal 5.75/6.7mph
22) 1m - 9:16(9:16/m) 176/182bpm 99cal 6.47/6.76mph
23) 1m - 9:44(9:44/m) 174/181bpm 104cal 6.16/6.55mph
24) 1m - 10:02(10:02/m) 174/183bpm 107cal 5.98/6.64mph
25) 1m - 10:16(10:16/m) 174/181bpm 108cal 5.84/7.45mph
26) 1m - 9:48(9:48/m) 178/184bpm 109cal 6.12/6.53mph
27) 0.41m - 3:37(8:47/m) 181/187bpm 41cal 6.83/7.18mph
8:46 8:36 8:38 8:47 8:39 8:37 8:46 8:42 8:41 8:45 8:40 8:42 8:48 8:48 8:52 8:55 9:04 9:17 9:06 10:07 10:26 9:16 9:44 10:02 10:16 9:48 3:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
8:44 |
8:44 |
8:44 |
155 122-165 |
1355 |
185 120-194 |
2.00 |
17:22 |
8:38 |
8:38 |
163 158-169 |
1407 |
186 182-190 |
3.00 |
26:00 |
8:37 |
8:37 |
166 160-170 |
1431 |
186 184-190 |
4.00 |
34:47 |
8:47 |
8:47 |
166 160-171 |
1458 |
185 176-192 |
5.00 |
43:25 |
8:39 |
8:39 |
168 165-173 |
1453 |
185 182-188 |
6.00 |
52:03 |
8:38 |
8:38 |
170 165-174 |
1466 |
185 182-192 |
7.00 |
1:00:48 |
8:45 |
8:45 |
172 167-184 |
1506 |
184 180-188 |
8.00 |
1:09:31 |
8:43 |
8:43 |
170 166-176 |
1481 |
183 178-190 |
9.00 |
1:18:12 |
8:41 |
8:41 |
171 164-184 |
1485 |
183 176-188 |
10.00 |
1:26:57 |
8:45 |
8:45 |
171 166-181 |
1495 |
183 176-192 |
11.00 |
1:35:37 |
8:40 |
8:40 |
171 166-175 |
1482 |
183 178-186 |
12.00 |
1:44:20 |
8:43 |
8:43 |
171 165-183 |
1490 |
183 180-186 |
13.00 |
1:53:07 |
8:47 |
8:47 |
174 168-182 |
1530 |
183 176-186 |
14.00 |
2:01:55 |
8:48 |
8:48 |
176 169-184 |
1548 |
182 178-186 |
15.00 |
2:10:47 |
8:52 |
8:52 |
179 174-182 |
1587 |
180 176-184 |
16.00 |
2:19:41 |
8:54 |
8:54 |
176 173-182 |
1567 |
180 176-184 |
17.00 |
2:28:46 |
9:05 |
9:05 |
173 165-181 |
1571 |
179 170-186 |
18.00 |
2:37:58 |
9:13 |
9:13 |
168 160-174 |
1547 |
179 174-184 |
19.00 |
2:47:09 |
9:11 |
9:11 |
172 164-180 |
1579 |
178 174-186 |
20.00 |
2:57:16 |
10:07 |
10:07 |
173 149-186 |
1750 |
177 114-186 |
21.00 |
3:07:42 |
10:26 |
10:26 |
177 156-185 |
1846 |
176 120-180 |
22.00 |
3:16:58 |
9:16 |
9:16 |
175 159-182 |
1622 |
178 174-184 |
23.00 |
3:26:43 |
9:45 |
9:45 |
174 168-180 |
1698 |
176 174-182 |
24.00 |
3:36:44 |
10:01 |
10:01 |
174 171-183 |
1742 |
177 174-184 |
25.00 |
3:47:00 |
10:16 |
10:16 |
174 169-180 |
1787 |
177 174-184 |
26.00 |
3:56:48 |
9:48 |
9:48 |
178 170-184 |
1744 |
178 174-184 |
26.41 |
4:00:24 |
3:36 |
8:50 |
181 174-186 |
1598 |
181 174-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
181 |
26.4 |
3:59:53 |
9:05 |
Walk |
0.1 |
117 |
0 |
18 |
1:40:30 |
Still |
0.1 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:02 |
46.62% |
More |
800m |
4:09 |
8:21 |
49.33% |
More |
1km |
5:15 |
8:27 |
50.77% |
More |
Mile |
8:33 |
8:33 |
52.99% |
More |
5k |
26:51 |
8:38 |
58.92% |
More |
5 miles |
43:13 |
8:39 |
59.74% |
More |
10k |
53:50 |
8:40 |
60.04% |
More |
10 miles |
1:26:47 |
8:41 |
61.25% |
More |
Half |
1:53:54 |
8:42 |
61.31% |
More |
20 miles |
2:57:15 |
8:52 |
61.44% |
More |
Mara |
3:58:27 |
9:06 |
60.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
60.50 |
5km |
24:52 |
8:00 |
63.61 |
5M |
41:11 |
8:14 |
62.68 |
10km |
51:52 |
8:21 |
62.31 |
10M |
1:25:53 |
8:35 |
61.89 |
Half |
1:54:20 |
8:44 |
60.66 |
20M |
2:59:03 |
8:57 |
60.82 |
Mara |
3:58:23 |
9:06 |
60.42 |
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