Sat 8th Sep 2018 at 8:00am by rupert bear
Run > Warm Up
-
Time
32:43
-
Miles
4.13
-
Min/mi
7:55
-
Pacing
55%
-
WAVA
66.96
-
Stride(cm)
110
-
Cals
394
-
Cadence
186
-
BPM
120
-
%MHR
75.7
-
B/mi
947
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:14(8:14/m) 111/127bpm 91cal 7.28/7.87mph
2) 1m - 8:01(8:01/m) 118/128bpm 98cal 7.48/8.08mph
3) 1m - 7:50(7:50/m) 125/133bpm 100cal 7.66/8.04mph
4) 1m - 7:32(7:32/m) 128/137bpm 98cal 7.97/8.31mph
5) 0.13m - 1:05(8:13/m) 111/119bpm 7cal 7.3/7.76mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:06 |
1:06 |
8:46 |
90 83-102 |
789 |
178 124-198 |
0.25 |
2:09 |
1:03 |
8:26 |
104 101-108 |
878 |
185 182-186 |
0.38 |
3:12 |
1:03 |
8:27 |
110 108-112 |
929 |
186 180-190 |
0.50 |
4:13 |
1:01 |
8:06 |
113 111-116 |
916 |
185 182-188 |
0.63 |
5:13 |
1:00 |
7:58 |
114 111-115 |
908 |
186 184-190 |
0.75 |
6:13 |
1:01 |
8:04 |
115 114-119 |
928 |
187 182-194 |
0.88 |
7:12 |
59 |
7:51 |
121 117-124 |
950 |
188 186-192 |
1.00 |
8:14 |
1:02 |
8:12 |
126 124-127 |
1033 |
189 188-190 |
1.13 |
9:14 |
1:00 |
7:59 |
124 121-127 |
990 |
185 182-188 |
1.25 |
10:12 |
59 |
7:50 |
119 117-121 |
933 |
186 186-188 |
1.38 |
11:12 |
1:00 |
7:59 |
117 115-118 |
934 |
186 182-188 |
1.50 |
12:12 |
1:00 |
8:01 |
116 114-120 |
929 |
189 184-194 |
1.63 |
13:13 |
1:01 |
8:08 |
119 115-122 |
969 |
185 182-188 |
1.75 |
14:13 |
59 |
7:55 |
117 114-119 |
925 |
188 184-190 |
1.88 |
15:13 |
1:00 |
8:01 |
116 114-120 |
929 |
188 186-192 |
2.00 |
16:34 |
1:21 +18
|
10:46 |
115 107-119 |
1238 |
170 120-190 |
2.13 |
17:33 |
59 |
7:55 |
110 107-113 |
871 |
187 184-190 |
2.25 |
18:32 |
59 |
7:53 |
119 114-122 |
937 |
189 186-192 |
2.38 |
19:32 |
59 |
7:56 |
122 121-124 |
968 |
188 186-192 |
2.50 |
20:30 |
59 |
7:51 |
129 125-131 |
1012 |
186 182-194 |
2.63 |
21:28 |
58 |
7:45 |
128 126-130 |
991 |
187 182-194 |
2.75 |
22:27 |
58 |
7:46 |
131 128-132 |
1017 |
188 186-190 |
2.88 |
23:25 |
58 |
7:44 |
130 129-132 |
1005 |
190 188-194 |
3.00 |
24:23 |
59 |
7:50 |
132 131-133 |
1035 |
189 186-196 |
3.13 |
25:18 |
55 |
7:20 |
132 129-135 |
968 |
186 182-190 |
3.25 |
26:15 |
56 |
7:30 |
129 128-130 |
967 |
187 186-188 |
3.38 |
27:10 |
55 |
7:21 |
129 128-130 |
949 |
188 186-188 |
3.50 |
28:06 |
56 |
7:28 |
134 132-135 |
1000 |
188 186-190 |
3.63 |
29:01 |
55 |
7:23 |
135 133-136 |
996 |
189 188-194 |
3.75 |
29:56 |
55 |
7:16 |
135 134-137 |
981 |
188 182-198 |
3.88 |
32:32 |
2:37 +1:41
|
20:54 |
112 91-135 |
2341 |
188 184-192 |
4.00 |
34:35 |
2:03 +1:01
|
16:23 |
118 97-127 |
1932 |
180 120-192 |
4.12 |
35:37 |
1:02 |
8:17 |
111 103-118 |
920 |
186 184-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.2 |
187 |
4.1 |
32:19 |
8:18 |
Walk |
4.3 |
121 |
0 |
1:37 |
1:08:14 |
Pause |
4.5 |
- |
- |
1:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:17 |
49.60% |
More |
800m |
3:39 |
7:22 |
58.87% |
More |
1km |
4:35 |
7:22 |
61.29% |
More |
Mile |
7:27 |
7:27 |
64.17% |
More |
5k |
24:31 |
7:53 |
66.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:10 |
7:10 |
66.69 |
5km |
24:08 |
7:46 |
67.52 |
5M |
40:09 |
8:02 |
66.41 |
10km |
50:39 |
8:09 |
65.89 |
10M |
1:24:17 |
8:26 |
65.62 |
Half |
1:52:30 |
8:35 |
64.64 |
20M |
2:56:56 |
8:51 |
65.13 |
Mara |
3:56:12 |
9:01 |
65.05 |
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