Sun 17th Sep 2017 at 11:00am by CStar
Run > Warm Down
-
Time
29:39
-
Miles
3.53
-
Min/mi
8:24
-
Pacing
92%
-
WAVA
56.67
-
Stride(cm)
105
-
Cals
439
-
Cadence
182
-
BPM
148
-
%MHR
78.1
-
B/mi
1246
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Run home from RBR relay
Split Summary
===
1) 1m - 8:36(8:36/m) 140/152bpm 118cal 6.97/7.41mph
2) 1m - 8:32(8:32/m) 153/159bpm 130cal 7.03/7.51mph
3) 1m - 8:09(8:09/m) 155/169bpm 124cal 7.36/7.95mph
4) 0.53m - 4:22(8:18/m) 157/165bpm 67cal 7.23/7.64mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:09 |
1:09 |
9:16 |
118 77-142 |
1093 |
177 168-184 |
0.25 |
2:21 |
1:12 |
9:34 |
138 135-140 |
1321 |
185 180-188 |
0.38 |
3:25 |
1:03 |
8:27 |
140 139-141 |
1183 |
186 186-188 |
0.50 |
4:26 |
1:01 |
8:11 |
141 140-143 |
1154 |
182 180-184 |
0.63 |
5:29 |
1:03 |
8:26 |
143 138-148 |
1207 |
181 178-182 |
0.75 |
6:33 |
1:03 |
8:27 |
148 144-151 |
1250 |
180 180-182 |
0.88 |
7:34 |
1:01 |
8:11 |
148 146-150 |
1210 |
181 178-182 |
1.00 |
8:36 |
1:02 |
8:16 |
148 146-151 |
1223 |
180 178-184 |
1.13 |
9:36 |
1:00 |
7:59 |
147 144-149 |
1173 |
181 180-184 |
1.25 |
10:40 |
1:04 |
8:32 |
149 146-154 |
1272 |
181 178-182 |
1.38 |
11:55 |
1:16 |
10:04 |
153 152-154 |
1540 |
179 168-186 |
1.50 |
13:00 |
1:04 |
8:35 |
156 153-159 |
1338 |
179 178-180 |
1.63 |
14:03 |
1:04 |
8:28 |
153 151-156 |
1296 |
179 178-182 |
1.75 |
15:07 |
1:03 |
8:27 |
153 152-155 |
1293 |
183 178-186 |
1.88 |
16:07 |
1:01 |
8:04 |
155 151-158 |
1251 |
184 182-188 |
2.00 |
17:08 |
1:01 |
8:08 |
155 150-159 |
1261 |
183 182-186 |
2.13 |
18:08 |
1:00 |
8:01 |
152 150-153 |
1219 |
184 182-188 |
2.25 |
19:05 |
57 |
7:34 |
154 152-157 |
1165 |
185 184-186 |
2.38 |
20:07 |
1:02 |
8:15 |
154 152-156 |
1271 |
185 184-186 |
2.50 |
21:03 |
56 |
7:30 |
156 152-159 |
1171 |
185 184-186 |
2.63 |
22:14 |
1:11 |
9:26 |
157 154-158 |
1481 |
183 182-186 |
2.75 |
23:15 |
1:01 |
8:09 |
152 149-157 |
1238 |
183 182-184 |
2.88 |
24:15 |
1:00 |
8:00 |
156 150-167 |
1249 |
184 182-184 |
3.00 |
25:17 |
1:02 |
8:16 |
163 159-169 |
1347 |
184 180-186 |
3.13 |
26:22 |
1:04 |
8:35 |
161 158-165 |
1383 |
182 176-184 |
3.25 |
27:23 |
1:02 |
8:12 |
156 153-158 |
1280 |
182 180-184 |
3.38 |
28:26 |
1:02 |
8:20 |
157 153-162 |
1307 |
183 180-186 |
3.50 |
29:25 |
1:00 |
7:59 |
153 151-156 |
1222 |
184 182-186 |
3.52 |
29:35 |
10 |
8:18 |
154 154-154 |
1278 |
182 182-182 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:44 |
43.23% |
More |
800m |
3:54 |
7:50 |
50.18% |
More |
1km |
4:54 |
7:53 |
52.04% |
More |
Mile |
8:03 |
8:03 |
53.70% |
More |
5k |
25:52 |
8:19 |
56.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
59.68 |
5km |
25:43 |
8:17 |
57.26 |
5M |
43:44 |
8:45 |
54.85 |
10km |
55:45 |
8:58 |
53.74 |
10M |
1:34:50 |
9:29 |
52.23 |
Half |
2:08:12 |
9:47 |
50.74 |
20M |
3:25:36 |
10:17 |
50.13 |
Mara |
4:37:57 |
10:37 |
49.44 |
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