Sat 22nd Sep 2018 at 8:00am by rupert bear
Run > Warm Up
-
Time
18:07
-
Miles
2.19
-
Min/mi
8:16
-
Pacing
66%
-
WAVA
62.14
-
Stride(cm)
106
-
Cals
180
-
Cadence
184
-
BPM
106
-
%MHR
67.3
-
B/mi
880
-
Surface
Road
Notes & Comments
Warm Up before Swansea ParkRun
Split Summary
===
1) 1m - 8:29(8:29/m) 104/132bpm 82cal 7.07/9.73mph
2) 1m - 8:12(8:12/m) 108/128bpm 82cal 7.32/10.37mph
3) 0.19m - 1:26(7:36/m) 117/122bpm 16cal 7.9/8.39mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
34 |
34 |
9:03 |
104 67-130 |
941 |
182 180-182 |
0.13 |
1:22 |
48 +14
|
12:50 |
117 95-132 |
1501 |
175 120-184 |
0.19 |
1:57 |
35 |
9:26 |
106 95-115 |
1000 |
183 182-186 |
0.25 |
2:31 |
33 |
8:52 |
100 98-103 |
886 |
181 178-184 |
0.31 |
3:02 |
32 |
8:27 |
100 95-103 |
845 |
184 180-192 |
0.38 |
3:34 |
31 |
8:23 |
97 93-101 |
813 |
183 182-184 |
0.44 |
4:07 |
33 |
8:44 |
99 96-103 |
865 |
182 180-184 |
0.50 |
4:36 |
30 |
7:55 |
105 99-110 |
831 |
187 184-192 |
0.56 |
5:05 |
29 |
7:38 |
113 108-118 |
862 |
185 182-192 |
0.63 |
5:37 |
32 |
8:29 |
106 104-107 |
900 |
185 182-186 |
0.69 |
7:05 |
1:28 +55
|
23:29 |
96 80-109 |
2255 |
178 120-196 |
0.75 |
7:40 |
35 |
9:28 |
90 84-95 |
852 |
187 184-190 |
0.81 |
8:11 |
30 |
8:07 |
104 101-106 |
845 |
188 184-192 |
0.88 |
8:41 |
30 |
8:02 |
106 105-106 |
851 |
185 184-186 |
0.94 |
9:10 |
29 |
7:46 |
109 102-113 |
846 |
188 184-194 |
1.00 |
9:39 |
29 |
7:42 |
111 107-114 |
855 |
184 182-186 |
1.06 |
10:56 |
1:17 +49
|
20:34 |
100 76-111 |
2057 |
185 184-188 |
1.13 |
11:25 |
29 |
7:41 |
109 88-125 |
838 |
191 184-200 |
1.19 |
11:52 |
27 |
7:14 |
127 124-128 |
918 |
187 182-200 |
1.25 |
12:23 |
32 |
8:25 |
108 98-120 |
908 |
183 182-184 |
1.31 |
12:52 |
29 |
7:45 |
113 111-114 |
876 |
184 182-188 |
1.38 |
13:25 |
32 |
8:35 |
109 108-111 |
935 |
186 184-188 |
1.44 |
13:57 |
32 |
8:34 |
106 104-107 |
908 |
184 182-186 |
1.50 |
14:28 |
32 |
8:25 |
107 105-110 |
900 |
183 180-186 |
1.56 |
15:06 |
38 |
10:02 |
99 91-106 |
993 |
183 178-188 |
1.63 |
15:36 |
30 |
8:08 |
105 103-106 |
854 |
186 182-196 |
1.69 |
16:09 |
32 |
8:38 |
105 104-106 |
906 |
185 182-190 |
1.75 |
16:39 |
31 |
8:11 |
105 103-106 |
859 |
186 184-194 |
1.81 |
17:10 |
30 |
8:03 |
109 108-110 |
877 |
187 182-192 |
1.88 |
17:40 |
30 |
8:06 |
111 108-113 |
898 |
186 184-190 |
1.94 |
18:12 |
32 |
8:28 |
109 106-111 |
923 |
185 176-190 |
2.00 |
18:40 |
28 |
7:26 |
110 108-112 |
818 |
187 186-190 |
2.06 |
19:08 |
28 |
7:30 |
115 112-116 |
862 |
188 186-190 |
2.13 |
19:35 |
27 |
7:08 |
115 112-118 |
820 |
191 188-196 |
2.19 |
20:06 |
31 |
8:21 |
120 118-122 |
1003 |
186 180-202 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.9 |
185 |
2.2 |
17:59 |
8:37 |
Walk |
6.2 |
120 |
0 |
1:18 |
2:55:03 |
Pause |
3.9 |
- |
- |
49 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:31 |
48.06% |
More |
800m |
3:56 |
7:55 |
54.66% |
More |
1km |
4:57 |
7:58 |
56.69% |
More |
Mile |
8:09 |
8:09 |
58.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
61.01 |
5km |
26:20 |
8:29 |
61.88 |
5M |
43:49 |
8:46 |
60.85 |
10km |
55:18 |
8:54 |
60.35 |
10M |
1:32:00 |
9:12 |
60.12 |
Half |
2:02:49 |
9:23 |
59.21 |
20M |
3:13:09 |
9:39 |
59.66 |
Mara |
4:17:52 |
9:51 |
59.59 |
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