Sun 28th Jan 2018 at 8:00am by Jogging Jon
Run > General
-
Time
4:19:40
-
Miles
26.39
-
Min/mi
9:50
-
Pacing
81%
-
WAVA
53.85
-
Stride(cm)
98
-
Cals
3098
-
Cadence
166
-
BPM
162
-
%MHR
94.8
-
B/mi
1594
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:40(8:40/m) 145/152bpm 117cal 6.92/8.16mph
2) 1m - 8:13(8:13/m) 150/162bpm 112cal 7.3/7.91mph
3) 1m - 8:47(8:47/m) 158/162bpm 129cal 6.83/7.91mph
4) 1m - 8:48(8:48/m) 165/183bpm 134cal 6.82/7.56mph
5) 1m - 8:49(8:49/m) 170/184bpm 137cal 6.81/7.66mph
6) 1m - 9:06(9:06/m) 168/181bpm 139cal 6.6/7.66mph
7) 1m - 9:45(9:45/m) 162/180bpm 128cal 6.16/7.43mph
8) 1m - 8:32(8:32/m) 171/178bpm 133cal 7.03/7.87mph
9) 1m - 8:40(8:40/m) 163/174bpm 110cal 6.93/7.89mph
10) 1m - 9:26(9:26/m) 158/173bpm 98cal 6.36/7.64mph
11) 1m - 8:51(8:51/m) 166/175bpm 121cal 6.78/7.51mph
12) 1m - 9:01(9:01/m) 165/177bpm 116cal 6.66/7.62mph
13) 1m - 10:10(10:10/m) 160/184bpm 106cal 5.9/7.16mph
14) 1m - 9:07(9:07/m) 169/179bpm 126cal 6.59/7.1mph
15) 1m - 9:25(9:25/m) 164/179bpm 111cal 6.37/7.18mph
16) 1m - 9:52(9:52/m) 165/178bpm 118cal 6.08/7.24mph
17) 1m - 9:35(9:35/m) 167/181bpm 117cal 6.26/7.03mph
18) 1m - 9:47(9:47/m) 163/175bpm 104cal 6.14/7.6mph
19) 1m - 11:51(11:51/m) 154/183bpm 94cal 5.06/6.95mph
20) 1m - 10:23(10:23/m) 166/180bpm 122cal 5.78/6.76mph
21) 1m - 10:56(10:56/m) 160/176bpm 100cal 5.48/6.66mph
22) 1m - 11:23(11:23/m) 161/199bpm 101cal 5.27/6.72mph
23) 1m - 11:37(11:37/m) 163/179bpm 117cal 5.16/6.76mph
24) 1m - 12:01(12:01/m) 157/183bpm 105cal 4.99/7.18mph
25) 1m - 11:28(11:28/m) 168/190bpm 142cal 5.23/8.58mph
26) 1m - 11:20(11:20/m) 164/183bpm 118cal 5.29/6.7mph
27) 0.39m - 4:07(10:39/m) 164/179bpm 43cal 5.64/7.01mph
8:40 8:13 8:47 8:48 8:49 9:06 9:45 8:32 8:40 9:26 8:51 9:01 10:10 9:07 9:25 9:52 9:35 9:47 11:51 10:23 10:56 11:23 11:37 12:01 11:28 11:20 4:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:41 |
8:41 |
8:41 |
144 99-152 |
1249 |
177 118-188 |
1/10 |
2.00 |
16:54 |
8:13 |
8:13 |
150 137-162 |
1232 |
181 176-184 |
5/8 |
3.00 |
25:40 |
8:47 |
8:47 |
157 149-162 |
1378 |
176 132-182 |
13/2 |
4.00 |
34:28 |
8:48 |
8:48 |
165 141-183 |
1452 |
175 126-182 |
11/3 |
5.00 |
43:17 |
8:49 |
8:49 |
169 148-184 |
1490 |
174 116-182 |
11/2 |
6.00 |
52:25 |
9:08 |
9:08 |
167 145-181 |
1526 |
170 128-180 |
7/2 |
7.00 |
1:02:05 |
9:40 |
9:40 |
162 135-179 |
1566 |
167 126-182 |
10/2 |
8.00 |
1:10:39 |
8:34 |
8:34 |
171 165-177 |
1464 |
178 174-180 |
3/13 |
9.00 |
1:19:19 |
8:40 |
8:40 |
161 145-174 |
1395 |
176 132-182 |
8/7 |
10.00 |
1:28:45 |
9:26 |
9:26 |
156 129-173 |
1473 |
165 126-180 |
5/5 |
11.00 |
1:37:38 |
8:53 |
8:53 |
166 142-175 |
1476 |
170 128-180 |
5/13 |
12.00 |
1:46:37 |
8:59 |
8:59 |
165 146-177 |
1481 |
173 128-180 |
3/9 |
13.00 |
1:56:46 |
10:09 |
10:09 |
160 129-182 |
1624 |
164 128-180 |
3/10 |
14.00 |
2:05:54 |
9:08 |
9:08 |
168 144-178 |
1534 |
171 130-182 |
3/15 |
15.00 |
2:15:18 |
9:24 |
9:24 |
163 143-177 |
1533 |
168 130-180 |
8/8 |
16.00 |
2:25:12 |
9:54 |
9:54 |
165 142-178 |
1633 |
165 124-180 |
2/13 |
17.00 |
2:34:47 |
9:35 |
9:35 |
166 146-180 |
1592 |
169 116-178 |
5/21 |
18.00 |
2:44:32 |
9:45 |
9:45 |
160 140-176 |
1559 |
164 116-182 |
1/14 |
19.00 |
2:56:24 |
11:52 |
11:52 |
156 129-181 |
1851 |
154 118-180 |
3/7 |
20.00 |
3:06:48 |
10:24 |
10:24 |
164 138-179 |
1706 |
164 120-180 |
6/11 |
21.00 |
3:17:43 |
10:55 |
10:55 |
159 138-175 |
1736 |
163 122-182 |
10/2 |
22.00 |
3:29:06 |
11:23 |
11:23 |
161 141-199 |
1833 |
160 122-180 |
13/4 |
23.00 |
3:40:43 |
11:37 |
11:37 |
162 135-178 |
1881 |
162 118-180 |
18/2 |
24.00 |
3:52:46 |
12:03 |
12:03 |
160 127-183 |
1929 |
157 122-184 |
17/5 |
25.00 |
4:04:12 |
11:26 |
11:26 |
168 142-190 |
1920 |
159 88-180 |
17/7 |
26.00 |
4:15:32 |
11:20 |
11:20 |
163 142-183 |
1848 |
162 118-182 |
11/4 |
26.38 |
4:19:40 |
4:08 |
10:43 |
163 139-179 |
1748 |
165 120-186 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.9 |
176 |
22.4 |
3:22:18 |
9:01 |
Walk |
22.1 |
128 |
3.9 |
57:22 |
14:33 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
42.58% |
More |
800m |
3:57 |
7:57 |
49.91% |
More |
1km |
5:00 |
8:03 |
51.31% |
More |
Mile |
8:10 |
8:10 |
53.36% |
More |
5k |
26:24 |
8:30 |
56.24% |
More |
5 miles |
43:17 |
8:39 |
55.90% |
More |
10k |
54:52 |
8:50 |
55.08% |
More |
10 miles |
1:28:45 |
8:53 |
56.30% |
More |
Half |
1:57:39 |
8:59 |
56.21% |
More |
20 miles |
3:06:48 |
9:20 |
55.66% |
More |
Mara |
4:17:56 |
9:51 |
53.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:05 |
8:05 |
53.95 |
5km |
26:53 |
8:39 |
55.22 |
5M |
44:31 |
8:54 |
54.34 |
10km |
56:04 |
9:01 |
53.90 |
10M |
1:32:50 |
9:17 |
53.83 |
Half |
2:03:36 |
9:26 |
53.09 |
20M |
3:13:33 |
9:41 |
53.72 |
Mara |
4:17:41 |
9:50 |
53.81 |
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