Sun 23rd Apr 2017 at 10:00am by FergusG
Run > Race
-
Time
3:14:41
-
Miles
26.47
-
Min/mi
7:21
-
Pacing
74%
-
WAVA
68.47
-
Stride(cm)
126
-
Cals
2269
-
Cadence
174
-
BPM
167
-
%MHR
83.4
-
B/mi
1226
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:12(4:12/km) 152/164bpm 50cal 14.28/15.22kmph
2) 1km - 4:12(4:12/km) 167/171bpm 56cal 14.27/14.71kmph
3) 1km - 4:08(4:08/km) 169/174bpm 55cal 14.49/14.75kmph
4) 1km - 4:04(4:04/km) 166/172bpm 54cal 14.73/15.48kmph
5) 1km - 4:12(4:12/km) 168/174bpm 56cal 14.26/14.81kmph
6) 1km - 4:00(4:00/km) 169/177bpm 53cal 14.98/15.25kmph
7) 1km - 4:09(4:09/km) 169/172bpm 55cal 14.44/15.28kmph
8) 1km - 4:15(4:15/km) 169/173bpm 56cal 14.09/14.64kmph
9) 1km - 4:21(4:21/km) 170/172bpm 58cal 13.8/14.48kmph
10) 1km - 4:11(4:11/km) 171/173bpm 56cal 14.31/14.68kmph
11) 1km - 4:17(4:17/km) 170/173bpm 56cal 13.99/14.95kmph
12) 1km - 4:10(4:10/km) 171/175bpm 55cal 14.41/14.81kmph
13) 1km - 4:08(4:08/km) 172/174bpm 55cal 14.49/15.05kmph
14) 1km - 4:13(4:13/km) 170/173bpm 55cal 14.24/19.11kmph
15) 1km - 4:18(4:18/km) 172/174bpm 57cal 13.96/15.02kmph
16) 1km - 4:22(4:22/km) 171/175bpm 58cal 13.72/14.91kmph
17) 1km - 4:08(4:08/km) 173/176bpm 55cal 14.54/14.68kmph
18) 1km - 4:08(4:08/km) 173/175bpm 55cal 14.53/14.98kmph
19) 1km - 4:14(4:14/km) 173/176bpm 56cal 14.18/14.58kmph
20) 1km - 4:12(4:12/km) 175/182bpm 56cal 14.3/14.71kmph
21) 1km - 4:15(4:15/km) 175/180bpm 56cal 14.12/19.38kmph
22) 1km - 4:08(4:08/km) 175/179bpm 55cal 14.53/16.86kmph
23) 1km - 4:10(4:10/km) 175/181bpm 55cal 14.37/14.91kmph
24) 1km - 4:12(4:12/km) 175/179bpm 56cal 14.28/14.95kmph
25) 1km - 4:17(4:17/km) 176/179bpm 57cal 14.01/14.61kmph
26) 1km - 4:09(4:09/km) 176/179bpm 55cal 14.46/14.81kmph
27) 1km - 4:11(4:11/km) 177/180bpm 56cal 14.33/14.61kmph
28) 1km - 4:17(4:17/km) 178/182bpm 59cal 14.03/14.61kmph
29) 1km - 4:19(4:19/km) 178/182bpm 59cal 13.89/14.31kmph
30) 1km - 4:24(4:24/km) 179/183bpm 60cal 13.64/15.22kmph
31) 1km - 4:13(4:13/km) 179/184bpm 58cal 14.21/20.22kmph
32) 1km - 4:13(4:13/km) 136/183bpm 32cal 14.26/14.58kmph
33) 1km - 4:17(4:17/km) 129/185bpm 28cal 14.03/14.54kmph
34) 1km - 4:34(4:34/km) 181/185bpm 64cal 13.16/13.87kmph
35) 1km - 7:06(7:06/km) 160/180bpm 52cal 8.45/13.37kmph
36) 1km - 9:13(9:13/km) 132/140bpm 16cal 6.51/8.3kmph
37) 1km - 8:30(8:30/km) 131/183bpm 18cal 7.06/15.65kmph
38) 1km - 5:23(5:23/km) 161/170bpm 47cal 11.16/14.01kmph
39) 1km - 4:24(4:24/km) 172/175bpm 56cal 13.61/13.94kmph
40) 1km - 4:45(4:45/km) 175/179bpm 63cal 12.64/13.64kmph
41) 1km - 4:40(4:40/km) 177/181bpm 63cal 12.84/13.81kmph
42) 1km - 4:32(4:32/km) 179/185bpm 62cal 13.22/13.84kmph
43) 0.6km - 2:33(4:17/km) 180/185bpm 35cal 14.01/15.42kmph
4:12 4:12 4:08 4:04 4:12 4:00 4:09 4:15 4:21 4:11 4:17 4:10 4:08 4:13 4:18 4:22 4:08 4:08 4:14 4:12 4:15 4:08 4:10 4:12 4:17 4:09 4:11 4:17 4:19 4:24 4:13 4:13 4:17 4:34 7:06 9:13 8:30 5:23 4:24 4:45 4:40 4:32 2:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:48 |
6:48 |
6:48 |
155 107-170 |
1054 |
182 120-196 |
6/9 |
2.00 |
13:28 |
6:40 |
6:40 |
169 166-174 |
1126 |
182 174-198 |
10/10 |
3.00 |
20:09 |
6:41 |
6:41 |
167 157-174 |
1115 |
181 172-190 |
17/31 |
4.00 |
26:40 |
6:31 |
6:31 |
168 161-176 |
1095 |
183 174-192 |
8/26 |
5.00 |
33:28 |
6:48 |
6:48 |
169 166-173 |
1150 |
180 172-194 |
3/9 |
6.00 |
40:20 |
6:52 |
6:52 |
170 166-172 |
1167 |
178 172-192 |
7/5 |
7.00 |
47:13 |
6:53 |
6:53 |
170 164-174 |
1170 |
178 168-192 |
5/5 |
8.00 |
53:52 |
6:39 |
6:39 |
172 170-175 |
1144 |
180 170-192 |
8/7 |
9.00 |
1:00:47 |
6:55 |
6:55 |
171 167-174 |
1183 |
178 168-188 |
8/8 |
10.00 |
1:07:37 |
6:50 |
6:50 |
172 167-175 |
1174 |
179 170-192 |
4/6 |
11.00 |
1:14:17 |
6:40 |
6:40 |
173 171-175 |
1155 |
182 168-196 |
6/7 |
12.00 |
1:21:04 |
6:47 |
6:47 |
173 171-176 |
1174 |
178 170-188 |
6/3 |
13.00 |
1:27:52 |
6:47 |
6:47 |
175 170-182 |
1188 |
178 170-190 |
16/10 |
14.00 |
1:34:33 |
6:42 |
6:42 |
175 169-181 |
1171 |
180 170-192 |
7/8 |
15.00 |
1:41:18 |
6:45 |
6:45 |
175 171-179 |
1181 |
177 120-192 |
4/9 |
16.00 |
1:48:06 |
6:48 |
6:48 |
176 172-179 |
1196 |
179 170-190 |
10/13 |
17.00 |
1:54:51 |
6:45 |
6:45 |
177 172-179 |
1195 |
179 172-188 |
8/5 |
18.00 |
2:01:46 |
6:55 |
6:55 |
179 173-182 |
1239 |
175 170-186 |
7/8 |
19.00 |
2:08:41 |
6:54 |
6:54 |
179 174-184 |
1236 |
175 168-186 |
19/17 |
20.00 |
2:15:32 |
6:51 |
6:51 |
137 79-183 |
939 |
178 170-190 |
9/9 |
21.00 |
2:22:39 |
7:07 |
7:07 |
158 83-185 |
1123 |
174 168-188 |
8/3 |
22.00 |
2:34:28 |
11:49 |
11:49 |
155 128-180 |
1833 |
144 120-180 |
6/5 |
23.00 |
2:48:29 |
14:01 |
14:01 |
132 115-183 |
1849 |
135 120-180 |
13/8 |
24.00 |
2:56:27 |
7:58 |
7:58 |
165 148-174 |
1316 |
175 170-186 |
28/31 |
25.00 |
3:04:03 |
7:36 |
7:36 |
175 171-180 |
1329 |
178 172-190 |
8/9 |
26.00 |
3:11:27 |
7:25 |
7:25 |
178 174-185 |
1319 |
178 174-188 |
10/9 |
26.47 |
3:14:42 |
3:15 |
6:57 |
180 177-185 |
1252 |
180 170-192 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.0 |
178 |
25 |
2:53:19 |
6:56 |
Walk |
11.0 |
129 |
1.5 |
21:23 |
14:40 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:48 |
55.75% |
More |
800m |
3:11 |
6:24 |
58.78% |
More |
1km |
3:59 |
6:25 |
61.29% |
More |
Mile |
6:30 |
6:30 |
64.03% |
More |
5k |
20:32 |
6:37 |
68.94% |
More |
5 miles |
33:26 |
6:41 |
68.86% |
More |
10k |
41:45 |
6:43 |
68.85% |
More |
10 miles |
1:07:28 |
6:45 |
70.36% |
More |
Half |
1:28:21 |
6:45 |
71.06% |
More |
20 miles |
2:15:31 |
6:47 |
72.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:03 |
6:03 |
68.80 |
5km |
20:06 |
6:28 |
70.44 |
5M |
33:16 |
6:39 |
69.22 |
10km |
41:54 |
6:45 |
68.59 |
10M |
1:09:23 |
6:56 |
68.42 |
Half |
1:32:22 |
7:03 |
67.45 |
20M |
2:24:39 |
7:14 |
68.25 |
Mara |
3:12:35 |
7:21 |
68.36 |
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