Sun 18th Feb 2018 at 11:00am by MAD Superman
Run > Warm Down
-
Time
11:16
-
Miles
1.31
-
Min/mi
8:36
-
Pacing
96.6%
-
WAVA
46.82
-
Stride(cm)
114
-
Cals
161
-
Cadence
164
-
BPM
151
-
%MHR
88.2
-
B/mi
1297
-
Asc(m)
42
-
Surface
Road
Notes & Comments
warmborn after Naseby 1645 to get 20m in
Split Summary
===
1) 1m - 8:36(8:36/m) 150/174bpm 121cal 6.98/7.33mph
2) 0.31m - 2:40(8:33/m) 163/166bpm 40cal 7.02/7.1mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
34 |
34 |
9:11 |
123 97-147 |
1130 |
162 116-172 |
0.13 |
1:05 |
31 |
8:17 |
148 142-151 |
1225 |
167 166-170 |
0.19 |
1:36 |
30 |
8:07 |
146 143-150 |
1186 |
166 166-166 |
0.25 |
2:08 |
32 |
8:27 |
147 141-157 |
1243 |
166 164-166 |
0.31 |
2:39 |
31 |
8:18 |
158 154-167 |
1312 |
166 164-166 |
0.38 |
3:11 |
32 |
8:30 |
155 153-157 |
1318 |
166 164-168 |
0.44 |
3:42 |
31 |
8:15 |
153 152-155 |
1263 |
163 162-164 |
0.50 |
4:15 |
33 |
8:56 |
151 150-152 |
1349 |
166 164-170 |
0.56 |
4:49 |
34 |
9:10 |
150 150-151 |
1374 |
166 164-170 |
0.63 |
5:21 |
32 |
8:31 |
150 148-153 |
1277 |
165 164-166 |
0.69 |
5:54 |
33 |
8:41 |
148 148-149 |
1285 |
164 160-166 |
0.75 |
6:26 |
32 |
8:40 |
148 147-149 |
1282 |
165 164-166 |
0.81 |
6:59 |
32 |
8:35 |
150 148-150 |
1288 |
164 162-164 |
0.88 |
7:30 |
31 |
8:23 |
152 149-157 |
1274 |
162 160-162 |
0.94 |
8:02 |
32 |
8:33 |
169 160-173 |
1444 |
165 162-168 |
1.00 |
8:36 |
34 |
9:01 |
168 166-170 |
1514 |
166 164-168 |
1.06 |
9:07 |
32 |
8:25 |
162 159-164 |
1364 |
162 160-164 |
1.13 |
9:41 |
33 |
8:52 |
163 161-166 |
1446 |
164 162-166 |
1.19 |
10:13 |
32 |
8:32 |
162 161-164 |
1384 |
163 162-164 |
1.25 |
10:45 |
32 |
8:36 |
164 163-165 |
1409 |
166 162-168 |
1.31 |
11:16 |
31 |
8:22 |
164 163-164 |
1373 |
164 162-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
165 |
1.3 |
11:13 |
8:35 |
Walk |
0.4 |
116 |
0 |
3 |
12:15 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:15 |
36.72% |
More |
800m |
4:13 |
8:28 |
40.91% |
More |
1km |
5:16 |
8:29 |
42.81% |
More |
Mile |
8:33 |
8:33 |
45.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:24 |
8:24 |
46.38 |
5km |
28:54 |
9:18 |
45.81 |
5M |
48:33 |
9:43 |
44.30 |
10km |
1:01:32 |
9:54 |
43.68 |
10M |
1:43:23 |
10:20 |
42.95 |
Half |
2:18:48 |
10:36 |
41.99 |
20M |
3:40:11 |
11:01 |
41.95 |
Mara |
4:55:34 |
11:17 |
41.67 |
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