Fri 23rd Jun 2017 at 6:00am by johnseaward
Run > General
-
Time
37:57
-
Miles
4.17
-
Min/mi
9:06
-
Pacing
90%
-
WAVA
46.17
-
Stride(cm)
99
-
Cals
344
-
Cadence
179
-
BPM
128
-
%MHR
65.6
-
B/mi
1165
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:47(5:47/km) 121/151bpm 51cal 10.38/11.19kmph
2) 1km - 5:48(5:48/km) 130/137bpm 57cal 10.34/10.88kmph
3) 1km - 5:43(5:43/km) 132/136bpm 55cal 10.48/10.68kmph
4) 1km - 5:42(5:42/km) 123/139bpm 43cal 10.53/11.39kmph
5) 1km - 5:37(5:37/km) 130/141bpm 49cal 10.68/11.62kmph
6) 1km - 5:33(5:33/km) 137/142bpm 55cal 10.83/11.12kmph
7) 0.72km - 3:47(5:17/km) 135/141bpm 34cal 11.36/12.16kmph
5:47 5:48 5:43 5:42 5:37 5:33 3:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:15 |
1:15 |
10:02 |
117 73-151 |
1174 |
170 106-176 |
0.25 |
2:26 |
1:11 |
9:24 |
118 114-120 |
1110 |
175 174-178 |
0.38 |
3:34 |
1:08 |
9:04 |
124 122-126 |
1125 |
175 172-178 |
0.50 |
4:42 |
1:08 |
9:05 |
125 123-127 |
1135 |
175 174-176 |
0.63 |
5:49 |
1:07 |
8:54 |
126 124-128 |
1122 |
177 174-178 |
0.75 |
6:58 |
1:09 |
9:14 |
127 124-132 |
1172 |
177 174-178 |
0.88 |
8:09 |
1:11 |
9:26 |
123 107-131 |
1160 |
179 178-180 |
1.00 |
9:19 |
1:11 |
9:25 |
132 129-134 |
1243 |
178 176-180 |
1.13 |
10:28 |
1:09 |
9:08 |
131 127-135 |
1198 |
180 176-184 |
1.25 |
11:38 |
1:10 |
9:20 |
135 134-136 |
1261 |
180 178-184 |
1.38 |
12:47 |
1:09 |
9:15 |
133 132-135 |
1229 |
179 178-180 |
1.50 |
13:58 |
1:11 |
9:28 |
132 129-135 |
1250 |
178 176-180 |
1.63 |
15:08 |
1:10 |
9:21 |
130 128-133 |
1214 |
177 174-178 |
1.75 |
16:17 |
1:09 |
9:12 |
130 128-132 |
1197 |
179 178-180 |
1.88 |
17:25 |
1:07 |
8:58 |
132 128-136 |
1184 |
180 176-184 |
2.00 |
18:35 |
1:10 |
9:21 |
129 127-131 |
1206 |
178 178-180 |
2.13 |
20:03 |
1:28 |
11:44 |
115 89-139 |
1350 |
179 120-186 |
2.25 |
21:14 |
1:11 |
9:28 |
122 114-126 |
1155 |
184 180-186 |
2.38 |
22:22 |
1:09 |
9:09 |
125 122-126 |
1144 |
180 176-184 |
2.50 |
23:44 |
1:22 |
10:55 |
123 120-126 |
1344 |
171 120-184 |
2.63 |
24:52 |
1:07 |
8:57 |
121 118-124 |
1083 |
176 172-182 |
2.75 |
26:00 |
1:08 |
9:07 |
128 124-131 |
1167 |
180 178-184 |
2.88 |
27:07 |
1:07 |
8:54 |
133 130-135 |
1185 |
183 178-188 |
3.00 |
28:16 |
1:09 |
9:13 |
134 133-135 |
1234 |
180 178-184 |
3.13 |
29:25 |
1:09 |
9:12 |
138 137-140 |
1270 |
181 176-186 |
3.25 |
30:32 |
1:07 |
8:56 |
138 137-142 |
1233 |
183 180-184 |
3.38 |
31:38 |
1:07 |
8:53 |
138 137-142 |
1226 |
183 178-188 |
3.50 |
32:46 |
1:08 |
9:04 |
135 132-139 |
1223 |
182 178-186 |
3.63 |
33:51 |
1:05 |
8:40 |
138 134-140 |
1196 |
181 178-186 |
3.75 |
34:58 |
1:07 |
8:55 |
133 124-139 |
1185 |
182 180-186 |
3.88 |
36:02 |
1:04 |
8:32 |
135 131-140 |
1152 |
186 184-188 |
4.00 |
37:03 |
1:00 |
8:02 |
134 131-136 |
1076 |
184 180-188 |
4.13 |
38:06 |
1:03 |
8:27 |
135 132-137 |
1140 |
184 180-186 |
4.17 |
38:34 |
28 |
9:41 |
135 134-135 |
1308 |
183 182-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
179 |
4.2 |
38:04 |
9:09 |
Walk |
1.3 |
116 |
0 |
30 |
30:06 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
35.91% |
More |
800m |
4:11 |
8:24 |
40.36% |
More |
1km |
5:16 |
8:29 |
41.84% |
More |
Mile |
8:40 |
8:40 |
43.88% |
More |
5k |
28:35 |
9:12 |
45.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:21 |
8:21 |
45.52 |
5km |
27:47 |
8:57 |
46.39 |
5M |
46:00 |
9:12 |
45.88 |
10km |
57:55 |
9:19 |
45.65 |
10M |
1:35:55 |
9:36 |
45.64 |
Half |
2:07:42 |
9:45 |
45.06 |
20M |
3:19:58 |
10:00 |
45.60 |
Mara |
4:26:14 |
10:10 |
45.67 |
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