Sun 15th Apr 2018 at 10:00am by beef
Run > Warm Up
-
Time
19:53
-
Miles
2.23
-
Min/mi
8:55
-
Pacing
14%
-
WAVA
53.57
-
Stride(cm)
107
-
Cals
208
-
Cadence
168
-
BPM
123
-
%MHR
76.8
-
B/mi
1095
-
Asc(m)
42
-
Surface
Road
Notes & Comments
warmup
===
1) 2.23m - 19:53(8:54/m) 125/141bpm 208cal 6.74/8.72mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
40 |
40 |
10:37 |
103 84-119 |
1094 |
165 110-170 |
0.13 |
1:11 |
31 |
8:22 |
123 121-124 |
1029 |
169 168-170 |
0.19 |
1:44 |
33 |
8:44 |
125 124-127 |
1092 |
170 168-170 |
0.25 |
2:14 |
30 |
8:02 |
126 123-127 |
1011 |
170 168-172 |
0.31 |
2:45 |
31 |
8:16 |
119 116-121 |
984 |
172 170-172 |
0.38 |
3:18 |
32 |
8:40 |
117 114-124 |
1013 |
171 170-172 |
0.44 |
3:49 |
31 |
8:21 |
124 124-125 |
1036 |
171 170-172 |
0.50 |
4:28 |
39 |
10:26 |
125 123-126 |
1305 |
168 166-172 |
0.56 |
5:17 |
49 |
13:09 |
124 115-132 |
1630 |
145 110-170 |
0.63 |
6:12 |
55 |
14:43 |
126 114-133 |
1854 |
176 162-202 |
0.69 |
6:40 |
28 |
7:26 |
124 119-127 |
923 |
174 174-176 |
0.75 |
7:09 |
29 |
7:42 |
123 120-124 |
947 |
174 172-176 |
0.81 |
7:40 |
31 |
8:09 |
127 124-128 |
1036 |
173 172-174 |
0.88 |
8:12 |
32 |
8:39 |
127 126-128 |
1099 |
173 172-174 |
0.94 |
8:44 |
32 |
8:27 |
132 130-134 |
1116 |
173 172-174 |
1.00 |
9:12 |
28 |
7:25 |
133 132-134 |
987 |
171 168-174 |
1.06 |
9:42 |
30 |
7:56 |
131 131-131 |
1038 |
171 170-172 |
1.13 |
13:27 |
3:46 +3:25
|
1:00:12 |
100 80-131 |
6020 |
164 110-176 |
1.19 |
15:09 |
1:42 +55
|
27:10 |
98 85-111 |
2663 |
170 164-174 |
1.25 |
15:41 |
32 |
8:29 |
106 104-108 |
899 |
171 170-172 |
1.31 |
16:12 |
31 |
8:12 |
109 108-112 |
894 |
170 168-172 |
1.38 |
16:43 |
31 |
8:23 |
113 112-115 |
948 |
172 170-174 |
1.44 |
17:13 |
30 |
7:54 |
115 115-116 |
909 |
173 172-174 |
1.50 |
17:43 |
30 |
8:00 |
125 116-133 |
1000 |
172 170-174 |
1.56 |
18:11 |
29 |
7:37 |
134 132-136 |
1021 |
173 172-174 |
1.63 |
18:41 |
30 |
7:56 |
131 129-133 |
1040 |
172 170-174 |
1.69 |
19:09 |
28 |
7:30 |
133 129-135 |
998 |
175 174-176 |
1.75 |
19:39 |
29 |
7:49 |
137 136-138 |
1072 |
173 172-174 |
1.81 |
20:08 |
29 |
7:42 |
137 136-138 |
1055 |
174 174-174 |
1.88 |
21:08 |
1:01 +24
|
16:12 |
134 121-139 |
2170 |
164 82-172 |
1.94 |
21:35 |
26 |
7:01 |
119 118-121 |
836 |
177 174-178 |
2.00 |
22:02 |
27 |
7:18 |
127 120-134 |
927 |
173 172-174 |
2.06 |
22:32 |
30 |
8:04 |
137 135-137 |
1105 |
173 172-174 |
2.13 |
23:09 |
37 |
9:44 |
139 138-140 |
1354 |
164 146-174 |
2.19 |
23:58 |
49 |
13:09 |
140 139-140 |
1842 |
167 146-176 |
2.23 |
24:38 |
40 |
14:36 |
140 139-141 |
2045 |
156 138-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.1 |
171 |
2.2 |
18:42 |
9:11 |
Walk |
17.8 |
123 |
0.1 |
4:37 |
1:28:03 |
Pause |
5.1 |
- |
- |
1:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:42 |
44.24% |
More |
800m |
3:54 |
7:50 |
51.43% |
More |
1km |
4:55 |
7:55 |
53.07% |
More |
Mile |
8:31 |
8:31 |
52.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
52.14 |
5km |
28:15 |
9:06 |
53.41 |
5M |
46:48 |
9:22 |
52.57 |
10km |
58:55 |
9:29 |
52.19 |
10M |
1:37:34 |
9:45 |
52.13 |
Half |
2:09:54 |
9:55 |
51.43 |
20M |
3:23:25 |
10:10 |
52.04 |
Mara |
4:30:49 |
10:20 |
52.13 |
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