Sun 9th Apr 2017 at 9:00am by morl34
Run > Race
-
Time
3:10:01
-
Miles
26.29
-
Min/mi
7:14
-
Pacing
83%
-
WAVA
66.25
-
Stride(cm)
125
-
Cals
3253
-
Cadence
179
-
BPM
153
-
%MHR
89.7
-
B/mi
1109
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:29(6:29/m) 138/145bpm 111cal 9.25/11.12mph
2) 1m - 6:39(6:39/m) 143/146bpm 119cal 9.02/9.27mph
3) 1m - 6:43(6:43/m) 146/148bpm 121cal 8.93/9.56mph
4) 1m - 6:51(6:51/m) 147/152bpm 123cal 8.76/11.77mph
5) 1m - 6:46(6:46/m) 146/155bpm 116cal 8.86/9.54mph
6) 1m - 6:50(6:50/m) 150/156bpm 122cal 8.78/9.39mph
7) 1m - 6:48(6:48/m) 152/157bpm 123cal 8.81/9.2mph
8) 1m - 6:42(6:42/m) 151/156bpm 118cal 8.96/9.16mph
9) 1m - 6:46(6:46/m) 151/155bpm 116cal 8.86/9.2mph
10) 1m - 6:41(6:41/m) 153/158bpm 117cal 8.99/9.52mph
11) 1m - 6:48(6:48/m) 153/156bpm 119cal 8.83/9.04mph
12) 1m - 6:40(6:40/m) 154/157bpm 118cal 9/9.52mph
13) 1m - 6:41(6:41/m) 156/161bpm 117cal 8.98/9.27mph
14) 1m - 6:47(6:47/m) 158/160bpm 124cal 8.84/9.04mph
15) 1m - 6:50(6:50/m) 161/163bpm 129cal 8.79/8.97mph
16) 1m - 6:52(6:52/m) 160/163bpm 127cal 8.73/8.93mph
17) 1m - 6:57(6:57/m) 161/162bpm 128cal 8.62/8.97mph
18) 1m - 7:09(7:09/m) 162/163bpm 134cal 8.38/8.68mph
19) 1m - 6:59(6:59/m) 159/162bpm 120cal 8.6/8.93mph
20) 1m - 7:25(7:25/m) 157/160bpm 116cal 8.09/8.37mph
21) 1m - 7:42(7:42/m) 157/161bpm 124cal 7.79/8.16mph
22) 1m - 9:03(9:03/m) 150/186bpm 119cal 6.62/8.77mph
23) 1m - 8:16(8:16/m) 177/190bpm 133cal 7.26/7.97mph
24) 1m - 8:22(8:22/m) 146/156bpm 138cal 7.18/7.89mph
25) 1m - 9:27(9:27/m) 146/156bpm 138cal 6.35/8.47mph
26) 1m - 8:55(8:55/m) 146/156bpm 145cal 6.73/9.25mph
27) 0.29m - 1:51(6:23/m) 146/156bpm 38cal 9.39/10.18mph
6:29 6:39 6:43 6:51 6:46 6:50 6:48 6:42 6:46 6:41 6:48 6:40 6:41 6:47 6:50 6:52 6:57 7:09 6:59 7:25 7:42 9:03 8:16 8:22 9:27 8:55 1:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:29 |
6:29 |
6:29 |
136 90-145 |
881 |
180 176-200 |
4/13 |
2.00 |
13:08 |
6:39 |
6:39 |
143 140-145 |
951 |
180 178-186 |
2/12 |
3.00 |
19:51 |
6:43 |
6:43 |
146 143-148 |
980 |
181 174-194 |
5/12 |
4.00 |
26:42 |
6:51 |
6:51 |
147 144-151 |
1006 |
181 176-188 |
9/2 |
5.00 |
33:28 |
6:47 |
6:47 |
146 141-155 |
989 |
180 170-200 |
14/21 |
6.00 |
40:18 |
6:50 |
6:50 |
150 145-156 |
1024 |
180 172-186 |
21/12 |
7.00 |
47:06 |
6:48 |
6:48 |
152 148-157 |
1034 |
181 172-186 |
21/10 |
8.00 |
53:48 |
6:42 |
6:42 |
151 146-156 |
1012 |
181 174-192 |
5/11 |
9.00 |
1:00:35 |
6:46 |
6:46 |
151 145-154 |
1023 |
180 174-184 |
17/15 |
10.00 |
1:07:15 |
6:41 |
6:41 |
152 148-158 |
1015 |
182 178-186 |
13/15 |
11.00 |
1:14:03 |
6:48 |
6:48 |
153 150-155 |
1039 |
182 178-188 |
17/16 |
12.00 |
1:20:43 |
6:40 |
6:40 |
154 149-157 |
1026 |
182 176-192 |
13/18 |
13.00 |
1:27:24 |
6:41 |
6:41 |
156 152-161 |
1042 |
182 178-186 |
7/14 |
14.00 |
1:34:11 |
6:47 |
6:47 |
158 156-160 |
1072 |
183 180-186 |
2/6 |
15.00 |
1:41:01 |
6:50 |
6:50 |
161 159-163 |
1099 |
183 178-186 |
8/4 |
16.00 |
1:47:53 |
6:52 |
6:52 |
161 158-163 |
1107 |
183 172-188 |
6/3 |
17.00 |
1:54:50 |
6:57 |
6:57 |
161 159-162 |
1120 |
183 178-188 |
4/9 |
18.00 |
2:02:00 |
7:09 |
7:09 |
162 160-163 |
1160 |
182 178-190 |
6/3 |
19.00 |
2:08:59 |
6:59 |
6:59 |
159 155-161 |
1110 |
183 178-192 |
2/9 |
20.00 |
2:16:23 |
7:25 |
7:25 |
157 155-160 |
1164 |
180 176-194 |
3/4 |
21.00 |
2:24:06 |
7:43 |
7:43 |
157 154-161 |
1210 |
179 172-186 |
4/3 |
22.00 |
2:33:09 |
9:03 |
9:03 |
157 133-186 |
1420 |
157 90-188 |
6/5 |
23.00 |
2:41:25 |
8:16 |
8:16 |
174 153-189 |
1440 |
176 74-196 |
3/6 |
24.00 |
2:49:47 |
8:22 |
8:22 |
149 138-156 |
1246 |
176 122-186 |
6/4 |
25.00 |
2:59:16 |
9:30 |
9:30 |
149 149-149 |
1414 |
166 118-184 |
3/2 |
26.00 |
3:08:13 |
8:56 |
8:56 |
149 149-149 |
1332 |
167 120-188 |
7/7 |
26.28 |
3:10:01 |
1:48 |
6:26 |
149 149-149 |
958 |
182 92-194 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.1 |
181 |
25.5 |
2:58:47 |
7:01 |
Walk |
5.9 |
121 |
0.8 |
11:14 |
13:36 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:17 |
49.25% |
More |
800m |
3:11 |
6:24 |
55.72% |
More |
1km |
4:00 |
6:27 |
57.88% |
More |
Mile |
6:27 |
6:27 |
61.71% |
More |
5k |
20:34 |
6:37 |
65.82% |
More |
5 miles |
33:27 |
6:41 |
65.67% |
More |
10k |
41:44 |
6:43 |
65.65% |
More |
10 miles |
1:07:14 |
6:43 |
67.26% |
More |
Half |
1:28:04 |
6:43 |
67.90% |
More |
20 miles |
2:16:22 |
6:49 |
68.94% |
More |
Mara |
3:09:30 |
7:14 |
66.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:56 |
5:56 |
67.10 |
5km |
19:45 |
6:21 |
68.52 |
5M |
32:43 |
6:33 |
67.14 |
10km |
41:11 |
6:38 |
66.53 |
10M |
1:08:12 |
6:49 |
66.31 |
Half |
1:30:48 |
6:56 |
65.35 |
20M |
2:22:12 |
7:07 |
66.12 |
Mara |
3:09:20 |
7:14 |
66.22 |
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