Sun 21st Jan 2018 at 4:00am by Lacal
Run > General
-
Time
1:52:59
-
Miles
12.47
-
Min/mi
9:04
-
Pacing
11.5%
-
WAVA
58.07
-
Stride(cm)
99
-
Cals
946
-
Cadence
179
-
BPM
148
-
%MHR
86.3
-
B/mi
1337
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:16(5:16/km) 150/168bpm 51cal 11.38/12.09kmph
2) 1km - 5:06(5:06/km) 151/156bpm 51cal 11.75/12.5kmph
3) 1km - 5:07(5:07/km) 151/159bpm 50cal 11.74/13.67kmph
4) 1km - 5:07(5:07/km) 157/164bpm 52cal 11.71/12.06kmph
5) 1km - 5:07(5:07/km) 158/162bpm 53cal 11.71/13.07kmph
6) 1km - 4:39(4:39/km) 159/164bpm 48cal 12.92/13.64kmph
7) 1km - 5:31(5:31/km) 158/174bpm 55cal 10.89/13.77kmph
8) 1km - 5:44(5:44/km) 154/163bpm 56cal 10.46/11.29kmph
9) 1km - 6:15(6:15/km) 156/162bpm 63cal 9.61/10.95kmph
10) 1km - 5:37(5:37/km) 154/160bpm 56cal 10.68/12.19kmph
11) 1km - 6:10(6:10/km) 153/164bpm 59cal 9.73/11.49kmph
12) 1km - 6:45(6:45/km) 144/153bpm 49cal 8.9/10.75kmph
13) 1km - 5:44(5:44/km) 144/157bpm 40cal 10.45/11.08kmph
14) 1km - 6:40(6:40/km) 139/151bpm 37cal 9/11.35kmph
15) 1km - 5:58(5:58/km) 138/153bpm 30cal 10.07/11.72kmph
16) 1km - 5:33(5:33/km) 136/144bpm 23cal 10.81/12.02kmph
17) 1km - 5:38(5:38/km) 142/154bpm 35cal 10.67/11.56kmph
18) 1km - 5:39(5:39/km) 145/162bpm 43cal 10.63/12.39kmph
19) 1km - 5:32(5:32/km) 149/157bpm 47cal 10.84/11.59kmph
20) 1km - 5:30(5:30/km) 147/154bpm 45cal 10.9/12.33kmph
21) 0.06km - 21(5:33/km) 154/156bpm 3cal 10.83/12.36kmph
5:16 5:06 5:07 5:07 5:07 4:39 5:31 5:44 6:15 5:37 6:10 6:45 5:44 6:40 5:58 5:33 5:38 5:39 5:32 5:30 21
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
4:17 |
4:17 |
8:34 |
147 103-168 |
1258 |
184 118-194 |
| 1.00 |
8:25 |
4:08 |
8:17 |
153 144-157 |
1266 |
184 118-190 |
| 1.50 |
12:26 |
4:01 |
8:02 |
151 143-156 |
1214 |
188 184-192 |
| 2.00 |
17:41 |
5:15 +1:07
|
10:30 |
149 120-158 |
1564 |
181 136-192 |
| 2.50 |
21:49 |
4:08 |
8:15 |
158 148-163 |
1304 |
188 174-192 |
| 3.00 |
25:59 |
4:10 |
8:21 |
158 154-161 |
1319 |
189 184-194 |
| 3.50 |
30:02 |
4:03 +11
|
8:05 |
160 156-164 |
1294 |
187 118-194 |
| 4.00 |
36:05 |
6:03 +2:12
|
12:06 |
153 121-162 |
1850 |
187 114-192 |
| 4.50 |
40:43 |
4:38 |
9:17 |
160 146-174 |
1484 |
185 182-188 |
| 5.00 |
46:29 |
5:46 +1:04
|
11:32 |
152 129-163 |
1754 |
179 118-188 |
| 5.50 |
51:35 |
5:06 |
10:12 |
157 153-162 |
1601 |
178 130-188 |
| 6.00 |
56:14 |
4:39 +1
|
9:19 |
154 139-160 |
1434 |
180 116-188 |
| 6.50 |
1:00:41 |
4:27 |
8:54 |
156 152-163 |
1389 |
179 118-188 |
| 7.00 |
1:07:03 |
6:21 +1:10
|
12:42 |
148 131-159 |
1881 |
169 114-186 |
| 7.50 |
1:12:32 |
5:29 |
10:58 |
141 115-152 |
1547 |
174 98-188 |
| 8.00 |
1:17:08 |
4:36 |
9:12 |
142 128-146 |
1307 |
177 170-184 |
| 8.50 |
1:22:43 |
5:35 +2
|
11:10 |
139 117-157 |
1552 |
166 114-188 |
| 9.00 |
1:27:51 |
5:08 |
10:16 |
139 124-149 |
1427 |
178 118-192 |
| 9.50 |
1:32:02 |
4:11 |
8:22 |
137 124-153 |
1146 |
182 174-190 |
| 10.00 |
1:37:58 |
5:57 +1:20
|
11:53 |
134 111-144 |
1593 |
178 118-190 |
| 10.50 |
1:42:24 |
4:26 |
8:51 |
143 137-154 |
1266 |
184 180-188 |
| 11.00 |
1:54:15 |
11:51 +7:13
|
23:42 |
137 89-152 |
3247 |
178 118-188 |
| 11.50 |
1:59:27 |
5:12 +45
|
10:25 |
151 133-162 |
1572 |
181 176-186 |
| 12.00 |
2:07:06 |
7:38 +3:00
|
15:17 |
142 107-155 |
2170 |
174 118-182 |
| 12.46 |
2:11:09 |
4:03 +11
|
8:53 |
151 146-155 |
1341 |
180 118-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
82.2 |
182 |
12.1 |
1:46:11 |
9:32 |
| Walk |
11.2 |
119 |
0.3 |
15:40 |
45:02 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
6.6 |
- |
- |
9:17 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:13 |
50.84% |
More |
| 800m |
3:41 |
7:24 |
54.62% |
More |
| 1km |
4:38 |
7:28 |
56.41% |
More |
| Mile |
7:43 |
7:43 |
57.61% |
More |
| 5k |
26:19 |
8:28 |
59.06% |
More |
| 5 miles |
46:29 |
9:18 |
54.59% |
More |
| 10k |
58:03 |
9:20 |
54.72% |
More |
| 10 miles |
1:37:56 |
9:48 |
53.32% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:53 |
6:53 |
64.65 |
| 5km |
24:13 |
7:48 |
64.20 |
| 5M |
41:02 |
8:12 |
61.83 |
| 10km |
52:12 |
8:24 |
60.85 |
| 10M |
1:28:28 |
8:51 |
59.02 |
| Half |
1:59:20 |
9:07 |
57.07 |
| 20M |
3:10:44 |
9:32 |
56.03 |
| Mara |
4:17:18 |
9:49 |
54.91 |
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