Sun 25th Mar 2018 at 6:00am by jmk4
Run > General
-
Time
3:49:35
-
Miles
23.00
-
Min/mi
9:59
-
Pacing
91%
-
WAVA
50.80
-
Stride(cm)
89
-
Cals
2111
-
Cadence
181
-
BPM
139
-
%MHR
81.3
-
B/mi
1387
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:49(9:49/m) 133/140bpm 118cal 6.11/6.49mph
2) 1m - 9:48(9:48/m) 139/147bpm 121cal 6.12/6.55mph
3) 1m - 10:10(10:10/m) 139/146bpm 120cal 5.9/6.45mph
4) 1m - 10:13(10:13/m) 136/139bpm 108cal 5.87/6.51mph
5) 1m - 9:54(9:54/m) 135/145bpm 98cal 6.06/6.59mph
6) 1m - 10:16(10:16/m) 136/144bpm 100cal 5.84/6.66mph
7) 1m - 10:31(10:31/m) 136/142bpm 97cal 5.71/6.37mph
8) 1m - 9:51(9:51/m) 134/142bpm 78cal 6.09/6.87mph
9) 1m - 9:39(9:39/m) 136/142bpm 81cal 6.22/6.59mph
10) 1m - 9:49(9:49/m) 134/137bpm 75cal 6.11/6.43mph
11) 1m - 9:52(9:52/m) 138/144bpm 87cal 6.08/7.66mph
12) 1m - 9:53(9:53/m) 138/141bpm 83cal 6.08/6.41mph
13) 1m - 10:01(10:01/m) 139/147bpm 91cal 5.99/6.74mph
14) 1m - 9:51(9:51/m) 140/142bpm 85cal 6.09/6.53mph
15) 1m - 10:00(10:00/m) 141/148bpm 91cal 6/7.06mph
16) 1m - 9:46(9:46/m) 142/146bpm 88cal 6.14/6.82mph
17) 1m - 9:40(9:40/m) 143/148bpm 87cal 6.21/6.57mph
18) 1m - 9:52(9:52/m) 144/148bpm 89cal 6.08/6.8mph
19) 1m - 9:49(9:49/m) 144/152bpm 85cal 6.11/6.78mph
20) 1m - 9:51(9:51/m) 142/147bpm 77cal 6.09/6.24mph
21) 1m - 9:51(9:51/m) 142/148bpm 74cal 6.09/6.37mph
22) 1m - 9:54(9:54/m) 144/149bpm 86cal 6.06/6.37mph
23) 1m - 11:09(11:09/m) 144/151bpm 92cal 5.38/6.97mph
24) 0m - 4(14:06/m) 141/141bpm 4.25/4.82mph
9:49 9:48 10:10 10:13 9:54 10:16 10:31 9:51 9:39 9:49 9:52 9:53 10:01 9:51 10:00 9:46 9:40 9:52 9:49 9:51 9:51 9:54 11:09 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:50 |
9:50 |
9:50 |
134 93-140 |
1317 |
180 174-190 |
7/10 |
2.00 |
19:38 |
9:48 |
9:48 |
139 132-147 |
1363 |
183 176-198 |
9/12 |
3.00 |
29:48 |
10:10 |
10:10 |
139 134-146 |
1413 |
183 176-192 |
9/9 |
4.00 |
40:01 |
10:13 |
10:13 |
136 131-139 |
1390 |
183 176-196 |
8/5 |
5.00 |
49:56 |
9:55 |
9:55 |
135 130-145 |
1338 |
182 176-194 |
6/10 |
6.00 |
1:00:12 |
10:16 |
10:16 |
136 129-144 |
1396 |
183 170-196 |
8/9 |
7.00 |
1:10:43 |
10:31 |
10:31 |
136 128-142 |
1431 |
182 172-194 |
9/6 |
8.00 |
1:20:51 |
10:08 +16
|
10:08 |
134 127-142 |
1358 |
180 122-190 |
11/10 |
9.00 |
1:30:29 |
9:39 |
9:39 |
136 133-142 |
1311 |
180 174-196 |
3/7 |
10.00 |
1:40:19 |
9:49 |
9:49 |
134 131-137 |
1315 |
181 174-192 |
5/4 |
11.00 |
1:50:10 |
9:52 |
9:52 |
138 132-144 |
1361 |
182 174-194 |
11/8 |
12.00 |
2:00:03 |
9:53 |
9:53 |
138 134-141 |
1363 |
180 168-192 |
6/7 |
13.00 |
2:10:10 |
10:07 +6
|
10:07 |
139 134-147 |
1406 |
183 172-194 |
9/5 |
14.00 |
2:20:00 |
9:51 |
9:51 |
140 136-142 |
1378 |
179 170-188 |
8/3 |
15.00 |
2:30:01 |
10:00 |
10:00 |
141 136-148 |
1411 |
184 170-194 |
8/9 |
16.00 |
2:39:47 |
9:46 |
9:46 |
142 137-146 |
1387 |
181 174-194 |
3/7 |
17.00 |
2:49:29 |
9:42 +2
|
9:42 |
143 140-147 |
1387 |
181 168-196 |
4/7 |
18.00 |
2:59:21 |
9:52 |
9:52 |
144 140-148 |
1422 |
182 176-192 |
6/6 |
19.00 |
3:09:10 |
9:49 |
9:49 |
144 137-152 |
1414 |
182 170-194 |
7/10 |
20.00 |
3:19:01 |
9:51 |
9:51 |
142 139-147 |
1398 |
180 176-190 |
3/4 |
21.00 |
3:28:52 |
9:51 |
9:51 |
142 137-148 |
1399 |
182 176-190 |
9/6 |
22.00 |
3:38:46 |
9:54 |
9:54 |
144 138-149 |
1426 |
181 176-188 |
12/7 |
23.00 |
3:50:12 |
11:26 +17
|
11:26 |
144 135-151 |
1646 |
181 166-194 |
9/8 |
23.00 |
3:50:15 |
3 |
14:26 |
141 140-141 |
2034 |
184 184-184 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
181 |
23 |
3:49:27 |
10:00 |
Walk |
0.2 |
125 |
0 |
23 |
52:45 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
0.2 |
- |
- |
23 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:49 |
37.16% |
More |
800m |
4:38 |
9:18 |
41.17% |
More |
1km |
5:52 |
9:27 |
42.31% |
More |
Mile |
9:38 |
9:38 |
43.90% |
More |
5k |
30:14 |
9:44 |
47.56% |
More |
5 miles |
48:55 |
9:47 |
47.83% |
More |
10k |
1:00:51 |
9:48 |
48.01% |
More |
10 miles |
1:38:19 |
9:50 |
49.10% |
More |
Half |
2:08:55 |
9:50 |
49.54% |
More |
20 miles |
3:18:50 |
9:57 |
50.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
51.13 |
5km |
27:30 |
8:51 |
52.29 |
5M |
45:33 |
9:07 |
51.38 |
10km |
57:20 |
9:14 |
50.96 |
10M |
1:34:57 |
9:30 |
50.85 |
Half |
2:06:25 |
9:39 |
50.13 |
20M |
3:17:58 |
9:54 |
50.73 |
Mara |
4:23:35 |
10:04 |
50.80 |
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