Thu 18th Jan 2018 at 3:00pm by andiflint
Run > General
-
Time
30:00
-
Miles
3.43
-
Min/mi
8:45
-
Pacing
91%
-
WAVA
49.57
-
Stride(cm)
112
-
Cals
343
-
Cadence
164
-
BPM
142
-
%MHR
80.3
-
B/mi
1244
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:32(8:32/m) 149/175bpm 104cal 7.04/9.02mph
2) 1m - 8:30(8:30/m) 138/146bpm 95cal 7.06/7.99mph
3) 1m - 8:38(8:38/m) 142/149bpm 96cal 6.95/8.12mph
4) 0.43m - 4:21(10:10/m) 141/145bpm 48cal 5.9/7.62mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
57 |
57 |
7:39 |
112 88-133 |
857 |
167 164-170 |
0.25 |
2:03 |
1:05 |
8:41 |
142 133-151 |
1234 |
166 160-178 |
0.38 |
3:05 |
1:02 |
8:19 |
154 151-158 |
1280 |
165 164-168 |
0.50 |
4:10 |
1:05 |
8:41 |
163 158-169 |
1415 |
165 164-168 |
0.63 |
5:18 |
1:08 |
9:01 |
171 168-175 |
1543 |
165 160-170 |
0.75 |
6:25 |
1:07 |
8:56 |
157 140-170 |
1402 |
163 160-168 |
0.88 |
7:29 |
1:04 |
8:35 |
142 140-144 |
1218 |
165 164-168 |
1.00 |
8:32 |
1:03 |
8:26 |
144 143-145 |
1215 |
165 162-168 |
1.13 |
9:40 |
1:08 |
9:02 |
145 144-146 |
1310 |
165 162-172 |
1.25 |
10:41 |
1:01 |
8:09 |
140 137-144 |
1141 |
163 162-164 |
1.38 |
11:40 |
59 |
7:52 |
136 135-137 |
1070 |
163 162-164 |
1.50 |
12:42 |
1:01 |
8:12 |
135 134-137 |
1106 |
162 160-164 |
1.63 |
13:53 |
1:12 |
9:35 |
134 133-135 |
1284 |
162 160-164 |
1.75 |
15:00 |
1:06 |
8:50 |
135 133-139 |
1192 |
165 160-170 |
1.88 |
16:02 |
1:02 |
8:17 |
139 138-140 |
1151 |
164 162-164 |
2.00 |
17:02 |
1:00 |
8:02 |
141 139-143 |
1133 |
165 164-168 |
2.13 |
18:04 |
1:02 |
8:16 |
142 141-143 |
1174 |
165 160-172 |
2.25 |
19:08 |
1:03 |
8:27 |
142 141-143 |
1201 |
165 164-168 |
2.38 |
20:15 |
1:08 |
9:04 |
146 142-149 |
1324 |
164 164-166 |
2.50 |
21:22 |
1:07 |
8:53 |
146 141-148 |
1297 |
163 160-168 |
2.63 |
22:25 |
1:03 |
8:23 |
140 139-141 |
1174 |
163 162-168 |
2.75 |
23:28 |
1:03 |
8:26 |
140 138-142 |
1181 |
163 160-166 |
2.88 |
24:29 |
1:01 |
8:06 |
140 137-142 |
1134 |
161 158-166 |
3.00 |
25:40 |
1:11 |
9:29 |
137 134-139 |
1298 |
165 160-168 |
3.13 |
26:57 |
1:17 |
10:17 |
141 140-143 |
1450 |
162 146-168 |
3.25 |
28:13 |
1:15 |
10:04 |
139 138-140 |
1399 |
164 160-176 |
3.38 |
29:29 |
1:16 |
10:07 |
143 140-145 |
1447 |
162 160-164 |
3.43 |
30:00 |
31 |
10:22 |
140 138-142 |
1452 |
155 154-156 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.1 |
164 |
3.4 |
29:25 |
8:44 |
Walk |
1.9 |
154 |
0.1 |
35 |
10:24 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:57 |
38.70% |
More |
800m |
4:05 |
8:14 |
42.93% |
More |
1km |
5:11 |
8:20 |
44.39% |
More |
Mile |
8:24 |
8:24 |
47.07% |
More |
5k |
26:45 |
8:36 |
50.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:58 |
7:58 |
49.61 |
5km |
26:58 |
8:41 |
49.81 |
5M |
45:00 |
9:00 |
48.45 |
10km |
56:51 |
9:09 |
47.85 |
10M |
1:34:52 |
9:29 |
47.34 |
Half |
2:06:51 |
9:41 |
46.46 |
20M |
3:20:00 |
10:00 |
46.69 |
Mara |
4:27:25 |
10:12 |
46.56 |
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