Sun 8th Oct 2017 at 9:00am by jonestn
Run > General
-
Time
3:24:04
-
Miles
26.22
-
Min/mi
7:47
-
Pacing
94%
-
WAVA
70.51
-
Stride(cm)
114
-
Cals
2125
-
Cadence
182
-
BPM
138
-
%MHR
80.6
-
B/mi
1073
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:30(4:30/km) 133/143bpm 49cal 13.33/14.68kmph
2) 1km - 4:37(4:37/km) 138/141bpm 54cal 12.98/13.13kmph
3) 1km - 4:38(4:38/km) 140/147bpm 54cal 12.93/13.4kmph
4) 1km - 4:41(4:41/km) 136/138bpm 53cal 12.81/13.4kmph
5) 1km - 4:39(4:39/km) 138/142bpm 54cal 12.92/13.07kmph
6) 1km - 4:43(4:43/km) 137/139bpm 53cal 12.73/12.93kmph
7) 1km - 4:41(4:41/km) 137/139bpm 53cal 12.79/13.17kmph
8) 1km - 4:52(4:52/km) 135/142bpm 53cal 12.32/13.81kmph
9) 1km - 4:48(4:48/km) 134/138bpm 52cal 12.49/13.54kmph
10) 1km - 4:56(4:56/km) 132/141bpm 51cal 12.18/12.56kmph
11) 1km - 4:59(4:59/km) 131/134bpm 49cal 12.04/13.33kmph
12) 1km - 4:58(4:58/km) 130/133bpm 47cal 12.07/12.7kmph
13) 1km - 5:06(5:06/km) 130/134bpm 47cal 11.76/12.29kmph
14) 1km - 5:14(5:14/km) 132/138bpm 50cal 11.46/12.33kmph
15) 1km - 5:04(5:04/km) 130/138bpm 43cal 11.86/13.94kmph
16) 1km - 4:52(4:52/km) 132/137bpm 44cal 12.35/13.2kmph
17) 1km - 4:57(4:57/km) 132/137bpm 43cal 12.13/13.47kmph
18) 1km - 4:56(4:56/km) 134/140bpm 47cal 12.16/13.07kmph
19) 1km - 4:55(4:55/km) 132/137bpm 42cal 12.19/12.8kmph
20) 1km - 5:02(5:02/km) 132/135bpm 43cal 11.93/12.66kmph
21) 1km - 5:03(5:03/km) 133/137bpm 43cal 11.87/12.53kmph
22) 1km - 4:55(4:55/km) 133/136bpm 43cal 12.2/12.33kmph
23) 1km - 5:01(5:01/km) 135/139bpm 47cal 11.94/12.6kmph
24) 1km - 5:00(5:00/km) 135/138bpm 47cal 12.01/13.03kmph
25) 1km - 5:09(5:09/km) 135/141bpm 47cal 11.66/12.12kmph
26) 1km - 5:06(5:06/km) 135/140bpm 47cal 11.75/12.29kmph
27) 1km - 5:02(5:02/km) 135/137bpm 45cal 11.92/12.29kmph
28) 1km - 4:47(4:47/km) 136/140bpm 45cal 12.56/12.93kmph
29) 1km - 4:46(4:46/km) 139/142bpm 49cal 12.57/13.17kmph
30) 1km - 4:51(4:51/km) 140/144bpm 52cal 12.37/14.34kmph
31) 1km - 4:52(4:52/km) 143/145bpm 55cal 12.31/13.33kmph
32) 1km - 5:02(5:02/km) 142/145bpm 56cal 11.92/12.23kmph
33) 1km - 4:41(4:41/km) 141/145bpm 50cal 12.79/13.27kmph
34) 1km - 4:50(4:50/km) 144/147bpm 55cal 12.43/12.56kmph
35) 1km - 4:45(4:45/km) 146/149bpm 56cal 12.61/12.97kmph
36) 1km - 4:43(4:43/km) 147/152bpm 56cal 12.7/13.07kmph
37) 1km - 4:46(4:46/km) 146/148bpm 56cal 12.57/13.1kmph
38) 1km - 4:26(4:26/km) 152/154bpm 56cal 13.53/14.08kmph
39) 1km - 4:36(4:36/km) 151/157bpm 57cal 13.05/13.47kmph
40) 1km - 4:40(4:40/km) 150/153bpm 58cal 12.84/13.1kmph
41) 1km - 4:39(4:39/km) 150/155bpm 57cal 12.91/13.3kmph
42) 1km - 4:28(4:28/km) 154/157bpm 58cal 13.44/15.32kmph
43) 0.2km - 44(3:47/km) 155/156bpm 9cal 15.88/15.69kmph
4:30 4:37 4:38 4:41 4:39 4:43 4:41 4:52 4:48 4:56 4:59 4:58 5:06 5:14 5:04 4:52 4:57 4:56 4:55 5:02 5:03 4:55 5:01 5:00 5:09 5:06 5:02 4:47 4:46 4:51 4:52 5:02 4:41 4:50 4:45 4:43 4:46 4:26 4:36 4:40 4:39 4:28 44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
7:19 |
7:19 |
7:19 |
132 76-143 |
965 |
183 178-192 |
2.00 |
14:49 |
7:30 |
7:30 |
138 132-146 |
1035 |
183 180-188 |
3.00 |
22:16 |
7:28 |
7:28 |
138 134-142 |
1029 |
183 178-186 |
4.00 |
29:49 |
7:33 |
7:33 |
137 132-139 |
1034 |
182 178-186 |
5.00 |
37:34 |
7:45 |
7:45 |
135 129-142 |
1046 |
181 176-184 |
6.00 |
45:21 |
7:47 |
7:47 |
134 131-138 |
1043 |
181 178-188 |
7.00 |
53:22 |
8:01 |
8:01 |
131 127-141 |
1051 |
180 174-184 |
8.00 |
1:01:32 |
8:10 |
8:10 |
130 126-134 |
1061 |
177 90-184 |
9.00 |
1:09:50 |
8:18 |
8:18 |
131 126-138 |
1087 |
177 110-188 |
10.00 |
1:17:49 |
7:59 |
7:59 |
131 124-137 |
1045 |
181 174-186 |
11.00 |
1:25:44 |
7:55 |
7:55 |
133 129-140 |
1053 |
181 174-186 |
12.00 |
1:33:41 |
7:57 |
7:57 |
132 129-136 |
1050 |
180 174-184 |
13.00 |
1:41:48 |
8:07 |
8:07 |
133 129-137 |
1079 |
179 174-184 |
14.00 |
1:49:45 |
7:57 |
7:57 |
134 131-138 |
1065 |
181 176-186 |
15.00 |
1:57:54 |
8:09 |
8:09 |
135 132-138 |
1100 |
180 120-184 |
16.00 |
2:06:01 |
8:07 |
8:07 |
135 129-141 |
1096 |
181 176-184 |
17.00 |
2:14:08 |
8:07 |
8:07 |
134 131-137 |
1087 |
181 176-186 |
18.00 |
2:21:49 |
7:41 |
7:41 |
138 134-142 |
1061 |
183 180-186 |
19.00 |
2:29:38 |
7:49 |
7:49 |
141 133-145 |
1102 |
182 110-188 |
20.00 |
2:37:35 |
7:57 |
7:57 |
142 138-145 |
1129 |
182 178-186 |
21.00 |
2:45:16 |
7:41 |
7:41 |
142 136-145 |
1091 |
183 180-188 |
22.00 |
2:52:55 |
7:40 |
7:40 |
146 141-152 |
1119 |
183 180-186 |
23.00 |
3:00:34 |
7:38 |
7:38 |
146 143-149 |
1115 |
184 180-188 |
24.00 |
3:07:46 |
7:12 |
7:12 |
152 148-154 |
1096 |
186 184-190 |
25.00 |
3:15:20 |
7:33 |
7:33 |
150 149-157 |
1134 |
185 182-188 |
26.00 |
3:22:43 |
7:23 |
7:23 |
152 148-157 |
1122 |
185 182-190 |
26.22 |
3:24:03 |
1:20 |
6:09 |
155 153-156 |
952 |
193 190-196 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
182 |
26.2 |
3:23:19 |
7:46 |
Walk |
0.4 |
109 |
0.1 |
44 |
13:27 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:07 |
56.56% |
More |
800m |
3:26 |
6:55 |
59.26% |
More |
1km |
4:21 |
7:00 |
61.06% |
More |
Mile |
7:03 |
7:03 |
63.88% |
More |
5k |
22:41 |
7:18 |
67.64% |
More |
5 miles |
37:05 |
7:25 |
67.50% |
More |
10k |
46:25 |
7:28 |
67.41% |
More |
10 miles |
1:16:08 |
7:37 |
68.03% |
More |
Half |
1:41:18 |
7:44 |
67.68% |
More |
20 miles |
2:36:55 |
7:51 |
68.70% |
More |
Mara |
3:23:54 |
7:47 |
70.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:24 |
6:24 |
70.38 |
5km |
21:17 |
6:51 |
72.08 |
5M |
35:14 |
7:03 |
71.05 |
10km |
44:21 |
7:08 |
70.56 |
10M |
1:13:27 |
7:21 |
70.51 |
Half |
1:37:48 |
7:28 |
69.56 |
20M |
2:33:09 |
7:39 |
70.39 |
Mara |
3:23:54 |
7:47 |
70.50 |
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