Thu 22nd Jun 2017 at 6:00am by David White
Run > General
-
Time
4:42:47
-
Miles
30.02
-
Min/mi
9:25
-
Pacing
0%
-
WAVA
54.96
-
Stride(cm)
106
-
Cals
2591
-
Cadence
162
-
BPM
132
-
%MHR
77.1
-
B/mi
1242
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:39(8:39/m) 132/152bpm 114cal 6.94/7.24mph
2) 1m - 8:23(8:23/m) 135/143bpm 112cal 7.16/7.39mph
3) 1m - 9:21(9:21/m) 121/138bpm 83cal 6.42/7.7mph
4) 1m - 9:14(9:14/m) 131/158bpm 102cal 6.5/7.45mph
5) 1m - 9:19(9:19/m) 130/136bpm 98cal 6.44/7.18mph
6) 1m - 8:39(8:39/m) 128/140bpm 79cal 6.94/7.56mph
7) 1m - 10:02(10:02/m) 125/135bpm 84cal 5.98/7.31mph
8) 1m - 9:47(9:47/m) 127/139bpm 83cal 6.13/7.7mph
9) 1m - 9:22(9:22/m) 124/161bpm 68cal 6.41/7.49mph
10) 1m - 8:39(8:39/m) 130/133bpm 78cal 6.94/7.49mph
11) 1m - 8:53(8:53/m) 128/137bpm 72cal 6.75/7.83mph
12) 1m - 8:23(8:23/m) 128/139bpm 65cal 7.15/7.87mph
13) 1m - 9:22(9:22/m) 132/144bpm 87cal 6.41/7.53mph
14) 1m - 9:27(9:27/m) 133/143bpm 93cal 6.35/7.41mph
15) 1m - 9:20(9:20/m) 132/141bpm 85cal 6.42/7.08mph
16) 1m - 11:25(11:25/m) 128/142bpm 85cal 5.26/7.22mph
17) 1m - 9:13(9:13/m) 134/143bpm 88cal 6.52/7.87mph
18) 1m - 9:12(9:12/m) 130/141bpm 70cal 6.52/7.76mph
19) 1m - 9:46(9:46/m) 127/138bpm 62cal 6.15/8.1mph
20) 1m - 9:44(9:44/m) 139/151bpm 107cal 6.16/7.31mph
21) 1m - 10:41(10:41/m) 128/145bpm 80cal 5.62/7.58mph
22) 1m - 9:18(9:18/m) 136/145bpm 92cal 6.46/7.45mph
23) 1m - 10:10(10:10/m) 142/170bpm 109cal 5.9/7.03mph
24) 1m - 9:09(9:09/m) 137/146bpm 83cal 6.55/7.51mph
25) 1m - 8:32(8:32/m) 144/150bpm 103cal 7.03/7.47mph
26) 1m - 8:56(8:56/m) 140/150bpm 90cal 6.72/7.6mph
27) 1m - 9:19(9:19/m) 141/148bpm 97cal 6.44/7.26mph
28) 1m - 10:35(10:35/m) 134/147bpm 72cal 5.67/7.41mph
29) 1m - 9:56(9:56/m) 138/146bpm 87cal 6.04/7.08mph
30) 1m - 9:51(9:51/m) 133/149bpm 63cal 6.09/7.33mph
31) 0.02m - 11(7:59/m) 133/135bpm 7.51/6.59mph
8:39 8:23 9:21 9:14 9:19 8:39 10:02 9:47 9:22 8:39 8:53 8:23 9:22 9:27 9:20 11:25 9:13 9:12 9:46 9:44 10:41 9:18 10:10 9:09 8:32 8:56 9:19 10:35 9:56 9:51 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
9:40 |
9:40 |
9:40 |
132 78-152 |
1277 |
168 118-176 |
2.00 |
18:04 |
8:24 |
8:24 |
135 125-143 |
1134 |
171 166-174 |
3.00 |
27:25 |
9:21 |
9:21 |
121 92-136 |
1132 |
162 114-244 |
4.00 |
36:39 |
9:14 |
9:14 |
130 94-157 |
1200 |
163 114-172 |
5.00 |
45:59 |
9:20 |
9:20 |
130 113-134 |
1213 |
165 114-236 |
6.00 |
54:38 |
8:39 |
8:39 |
128 121-140 |
1107 |
169 154-172 |
7.00 |
1:04:40 |
10:02 |
10:02 |
125 92-135 |
1254 |
158 108-174 |
8.00 |
1:14:27 |
9:47 |
9:47 |
127 97-139 |
1243 |
162 114-174 |
9.00 |
1:23:54 |
9:27 |
9:27 |
126 93-161 |
1191 |
162 114-174 |
10.00 |
1:34:25 |
10:32 |
10:32 |
130 124-133 |
1369 |
168 106-174 |
11.00 |
1:43:19 |
8:53 |
8:53 |
128 113-137 |
1138 |
165 118-174 |
12.00 |
1:51:42 |
8:23 |
8:23 |
128 110-139 |
1074 |
166 118-172 |
13.00 |
2:01:04 |
9:22 |
9:22 |
131 109-143 |
1227 |
158 108-172 |
14.00 |
2:12:05 |
11:01 |
11:01 |
131 103-143 |
1443 |
159 108-172 |
15.00 |
2:22:10 |
10:05 |
10:05 |
132 102-141 |
1331 |
165 116-236 |
16.00 |
2:33:35 |
11:25 |
11:25 |
128 105-142 |
1462 |
151 112-172 |
17.00 |
2:42:48 |
9:12 |
9:12 |
134 111-142 |
1234 |
167 108-238 |
18.00 |
2:52:00 |
9:12 |
9:12 |
130 108-141 |
1197 |
160 114-174 |
19.00 |
3:01:46 |
9:46 |
9:46 |
127 102-138 |
1240 |
160 114-172 |
20.00 |
3:11:30 |
9:45 |
9:45 |
139 117-151 |
1354 |
160 118-174 |
21.00 |
3:22:27 |
10:57 |
10:57 |
128 98-145 |
1402 |
150 112-174 |
22.00 |
3:34:41 |
12:14 |
12:14 |
133 92-144 |
1627 |
162 116-174 |
23.00 |
4:22:49 |
48:08 |
48:08 |
140 97-170 |
6738 |
157 110-172 |
24.00 |
4:32:01 |
9:12 |
9:12 |
136 114-146 |
1251 |
162 118-172 |
25.00 |
4:40:33 |
8:32 |
8:32 |
144 136-150 |
1229 |
167 164-172 |
26.00 |
4:49:28 |
8:56 |
8:56 |
140 114-150 |
1250 |
162 102-172 |
27.00 |
4:58:47 |
9:19 |
9:19 |
141 118-148 |
1314 |
161 112-172 |
28.00 |
5:09:21 |
10:34 |
10:34 |
133 101-147 |
1405 |
156 108-172 |
29.00 |
5:19:18 |
9:57 |
9:57 |
138 118-146 |
1374 |
164 116-174 |
30.00 |
5:29:09 |
9:51 |
9:51 |
132 97-147 |
1300 |
160 112-172 |
30.02 |
5:29:20 |
11 |
8:06 |
134 132-135 |
1086 |
168 168-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
72.3 |
168 |
27.4 |
3:57:57 |
8:41 |
Walk |
25.7 |
118 |
2.6 |
1:24:38 |
32:01 |
Still |
2.0 |
- |
- |
6:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:34 |
42.68% |
More |
800m |
3:56 |
7:56 |
47.50% |
More |
1km |
5:01 |
8:04 |
48.73% |
More |
Mile |
8:12 |
8:12 |
50.74% |
More |
5k |
27:19 |
8:48 |
51.83% |
More |
5 miles |
44:47 |
8:57 |
51.42% |
More |
10k |
56:21 |
9:04 |
51.01% |
More |
10 miles |
1:33:07 |
9:19 |
50.98% |
More |
Half |
2:01:56 |
9:18 |
51.49% |
More |
20 miles |
3:10:32 |
9:32 |
51.82% |
More |
Mara |
4:50:43 |
11:06 |
45.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
54.18 |
5km |
25:33 |
8:13 |
55.41 |
5M |
42:18 |
8:28 |
54.44 |
10km |
53:15 |
8:34 |
53.97 |
10M |
1:28:11 |
8:49 |
53.83 |
Half |
1:57:25 |
8:58 |
53.06 |
20M |
3:03:52 |
9:12 |
53.69 |
Mara |
4:04:48 |
9:21 |
53.78 |
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