-
Time
3:31:41
-
Miles
26.70
-
Min/mi
7:56
-
Pacing
78.7%
-
WAVA
59.55
-
Stride(cm)
128
-
Cals
2805
-
Cadence
158
-
BPM
165
-
%MHR
96.3
-
B/mi
1305
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
VLM. V hot 24degrees. Went out hard for a sub 3. after 6m decided to back i off and backed it off further second half to the finihs. Carried a woman for last 2.5m over the line. Time irrelevant
Split Summary
===
1) 1m - 6:34(6:34/m) 159/183bpm 98cal 9.14/9.23mph
2) 1m - 6:35(6:35/m) 169/187bpm 105cal 9.12/9.33mph
3) 1m - 6:37(6:37/m) 170/175bpm 106cal 9.06/9.54mph
4) 1m - 6:35(6:35/m) 177/192bpm 111cal 9.11/9.85mph
5) 1m - 6:44(6:44/m) 178/188bpm 114cal 8.91/9.1mph
6) 1m - 6:42(6:42/m) 163/175bpm 100cal 8.96/9.08mph
7) 1m - 6:47(6:47/m) 162/168bpm 99cal 8.84/9.08mph
8) 1m - 6:56(6:56/m) 153/165bpm 70cal 8.65/9.46mph
9) 1m - 7:05(7:05/m) 162/185bpm 98cal 8.48/8.66mph
10) 1m - 7:11(7:11/m) 158/164bpm 85cal 8.36/8.72mph
11) 1m - 7:10(7:10/m) 160/167bpm 93cal 8.37/8.52mph
12) 1m - 7:25(7:25/m) 161/167bpm 97cal 8.09/8.31mph
13) 1m - 7:38(7:38/m) 161/170bpm 98cal 7.87/8.25mph
14) 1m - 7:41(7:41/m) 159/169bpm 89cal 7.8/8.16mph
15) 1m - 7:53(7:53/m) 159/167bpm 90cal 7.61/7.97mph
16) 1m - 8:50(8:50/m) 162/182bpm 108cal 6.79/7.93mph
17) 1m - 7:54(7:54/m) 168/202bpm 114cal 7.6/7.83mph
18) 1m - 8:05(8:05/m) 170/180bpm 122cal 7.42/7.95mph
19) 1m - 7:59(7:59/m) 176/194bpm 129cal 7.51/7.53mph
20) 1m - 7:58(7:58/m) 174/188bpm 120cal 7.53/8.93mph
21) 1m - 9:06(9:06/m) 179/199bpm 148cal 6.59/8.54mph
22) 1m - 9:34(9:34/m) 162/186bpm 108cal 6.27/7.31mph
23) 1m - 9:09(9:09/m) 161/174bpm 95cal 6.55/7.31mph
24) 1m - 10:01(10:01/m) 158/173bpm 89cal 5.99/7.47mph
25) 1m - 10:30(10:30/m) 165/177bpm 124cal 5.72/7.1mph
26) 1m - 10:31(10:31/m) 166/176bpm 129cal 5.7/7.18mph
27) 0.7m - 6:30(9:17/m) 163/173bpm 66cal 6.47/7.99mph
6:34 6:35 6:37 6:35 6:44 6:42 6:47 6:56 7:05 7:11 7:10 7:25 7:38 7:41 7:53 8:50 7:54 8:05 7:59 7:58 9:06 9:34 9:09 10:01 10:30 10:31 6:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:34 |
6:34 |
6:34 |
157 92-182 |
1031 |
168 160-174 |
5/5 |
2.00 |
13:08 |
6:34 |
6:34 |
169 150-186 |
1111 |
162 158-170 |
7/6 |
3.00 |
19:46 |
6:38 |
6:38 |
170 161-174 |
1127 |
160 156-170 |
16/32 |
4.00 |
26:21 |
6:35 |
6:35 |
177 163-192 |
1166 |
160 154-168 |
3/18 |
5.00 |
33:05 |
6:44 |
6:44 |
177 164-188 |
1191 |
161 158-174 |
2/8 |
6.00 |
39:47 |
6:42 |
6:42 |
163 155-173 |
1092 |
161 158-172 |
5/6 |
7.00 |
46:34 |
6:47 |
6:47 |
162 156-168 |
1100 |
160 156-164 |
8/10 |
8.00 |
53:30 |
6:56 |
6:56 |
153 139-165 |
1061 |
160 156-170 |
4/4 |
9.00 |
1:00:35 |
7:05 |
7:05 |
163 151-185 |
1155 |
159 152-166 |
6/2 |
10.00 |
1:07:45 |
7:09 |
7:09 |
158 151-164 |
1131 |
160 156-170 |
4/8 |
11.00 |
1:14:55 |
7:11 |
7:11 |
161 154-167 |
1156 |
159 156-170 |
2/2 |
12.00 |
1:22:20 |
7:25 |
7:25 |
161 156-165 |
1193 |
158 156-168 |
5/2 |
13.00 |
1:29:58 |
7:38 |
7:38 |
161 151-170 |
1229 |
158 156-166 |
16/11 |
14.00 |
1:37:39 |
7:41 |
7:41 |
159 151-168 |
1221 |
158 156-170 |
2/6 |
15.00 |
1:45:33 |
7:54 |
7:54 |
159 153-167 |
1256 |
159 156-174 |
1/6 |
16.00 |
1:54:23 |
8:50 |
8:50 |
162 148-182 |
1430 |
158 116-168 |
5/6 |
17.00 |
2:02:18 |
7:55 |
7:55 |
171 157-202 |
1354 |
157 154-170 |
5/7 |
18.00 |
2:10:23 |
8:05 |
8:05 |
170 161-179 |
1374 |
158 156-166 |
5/4 |
19.00 |
2:18:18 |
7:55 |
7:55 |
176 161-194 |
1395 |
155 104-164 |
6/5 |
20.00 |
2:26:19 |
8:01 |
8:01 |
173 148-186 |
1387 |
155 102-166 |
3/8 |
21.00 |
2:35:27 |
9:08 |
9:08 |
178 151-198 |
1625 |
153 106-168 |
6/2 |
22.00 |
2:45:00 |
9:33 |
9:33 |
160 128-184 |
1528 |
152 110-170 |
7/6 |
23.00 |
2:54:14 |
9:14 |
9:14 |
161 140-173 |
1487 |
155 108-168 |
10/7 |
24.00 |
3:04:10 |
9:56 |
9:56 |
156 126-173 |
1550 |
152 104-228 |
18/8 |
25.00 |
3:14:40 |
10:30 |
10:30 |
164 156-177 |
1723 |
160 114-184 |
10/12 |
26.00 |
3:25:12 |
10:32 |
10:32 |
164 143-176 |
1727 |
158 110-172 |
12/14 |
26.70 |
3:31:41 |
6:29 |
9:17 |
162 146-171 |
1504 |
167 114-172 |
5/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.4 |
160 |
25.9 |
3:19:54 |
7:43 |
Walk |
5.6 |
113 |
0.8 |
11:47 |
15:22 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:16 |
5:06 |
59.46% |
More |
800m |
3:11 |
6:24 |
54.20% |
More |
1km |
3:59 |
6:24 |
56.68% |
More |
Mile |
6:27 |
6:27 |
60.41% |
More |
5k |
20:23 |
6:34 |
64.94% |
More |
5 miles |
33:05 |
6:37 |
65.01% |
More |
10k |
41:16 |
6:38 |
65.14% |
More |
10 miles |
1:07:45 |
6:46 |
65.54% |
More |
Half |
1:30:44 |
6:56 |
64.74% |
More |
20 miles |
2:26:16 |
7:19 |
63.15% |
More |
Mara |
3:27:06 |
7:54 |
59.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:53 |
5:53 |
66.23 |
5km |
20:16 |
6:31 |
65.33 |
5M |
34:04 |
6:49 |
63.13 |
10km |
43:10 |
6:57 |
62.27 |
10M |
1:12:32 |
7:15 |
61.22 |
Half |
1:37:22 |
7:26 |
59.87 |
20M |
2:34:28 |
7:43 |
59.79 |
Mara |
3:27:22 |
7:55 |
59.39 |
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