Sat 24th Nov 2018 at 7:00am by JoeCarr28
Run > Long Run
-
Time
3:00:50
-
Miles
16.94
-
Min/mi
10:40
-
Pacing
75%
-
WAVA
46.48
-
Stride(cm)
83
-
Cals
1498
-
Cadence
181
-
BPM
147
-
%MHR
80.5
-
B/mi
1565
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:10(7:10/km) 135/156bpm 64cal 8.38/11.35kmph
2) 1km - 6:01(6:01/km) 143/152bpm 61cal 9.98/10.98kmph
3) 1km - 6:14(6:14/km) 150/162bpm 65cal 9.62/10.48kmph
4) 1km - 6:26(6:26/km) 155/165bpm 69cal 9.33/10.28kmph
5) 1km - 6:31(6:31/km) 139/154bpm 55cal 9.22/11.32kmph
6) 1km - 6:31(6:31/km) 135/148bpm 50cal 9.21/11.29kmph
7) 1km - 5:11(5:11/km) 130/134bpm 30cal 11.57/12.12kmph
8) 1km - 5:54(5:54/km) 137/146bpm 48cal 10.16/12.02kmph
9) 1km - 5:33(5:33/km) 144/150bpm 52cal 10.83/11.42kmph
10) 1km - 6:15(6:15/km) 144/155bpm 57cal 9.59/11.05kmph
11) 1km - 7:00(7:00/km) 147/162bpm 65cal 8.56/10.95kmph
12) 1km - 8:00(8:00/km) 157/168bpm 85cal 7.5/10.58kmph
13) 1km - 6:10(6:10/km) 154/163bpm 62cal 9.73/10.11kmph
14) 1km - 5:38(5:38/km) 151/168bpm 51cal 10.64/11.79kmph
15) 1km - 6:38(6:38/km) 137/147bpm 34cal 9.05/13.4kmph
16) 1km - 6:01(6:01/km) 139/151bpm 33cal 9.96/13.27kmph
17) 1km - 5:41(5:41/km) 142/149bpm 38cal 10.55/11.12kmph
18) 1km - 5:55(5:55/km) 143/149bpm 43cal 10.16/10.78kmph
19) 1km - 6:32(6:32/km) 147/161bpm 51cal 9.19/13.71kmph
20) 1km - 7:34(7:34/km) 160/170bpm 79cal 7.94/9.71kmph
21) 1km - 8:03(8:03/km) 163/170bpm 88cal 7.45/9.54kmph
22) 1km - 6:58(6:58/km) 154/166bpm 62cal 8.6/10.08kmph
23) 1km - 6:22(6:22/km) 153/164bpm 54cal 9.43/10.31kmph
24) 1km - 6:13(6:13/km) 142/148bpm 26cal 9.65/10.38kmph
25) 1km - 6:04(6:04/km) 147/154bpm 39cal 9.88/10.65kmph
26) 1km - 8:01(8:01/km) 142/158bpm 38cal 7.48/10.58kmph
27) 1km - 10:19(10:19/km) 151/167bpm 79cal 5.82/9kmph
28) 0.27km - 1:55(7:10/km) 162/167bpm 20cal 8.37/9.1kmph
7:10 6:01 6:14 6:26 6:31 6:31 5:11 5:54 5:33 6:15 7:00 8:00 6:10 5:38 6:38 6:01 5:41 5:55 6:32 7:34 8:03 6:58 6:22 6:13 6:04 8:01 10:19 1:55
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:53 |
5:53 |
11:45 |
131 89-152 |
1540 |
173 114-188 |
| 1.00 |
10:40 |
4:48 |
9:36 |
146 137-156 |
1401 |
185 168-192 |
| 1.50 |
15:41 |
5:00 |
10:01 |
145 135-154 |
1451 |
178 120-192 |
| 2.00 |
20:56 |
5:15 |
10:31 |
156 144-165 |
1641 |
184 166-190 |
| 2.50 |
25:58 |
5:02 |
10:03 |
153 146-164 |
1538 |
186 172-192 |
| 3.00 |
31:21 |
5:23 |
10:46 |
137 119-154 |
1476 |
178 116-190 |
| 3.50 |
36:01 |
4:40 |
9:20 |
141 134-149 |
1316 |
187 184-192 |
| 4.00 |
41:07 |
5:06 |
10:12 |
130 121-137 |
1326 |
181 116-198 |
| 4.50 |
45:22 |
4:15 |
8:30 |
131 124-141 |
1113 |
182 178-188 |
| 5.00 |
50:15 |
4:53 |
9:47 |
139 125-147 |
1359 |
184 116-190 |
| 5.50 |
54:41 |
4:26 |
8:52 |
144 139-150 |
1277 |
186 178-190 |
| 6.00 |
59:32 |
4:51 |
9:42 |
141 135-147 |
1368 |
184 116-190 |
| 6.50 |
1:04:33 |
5:01 |
10:02 |
145 136-155 |
1454 |
184 116-188 |
| 7.00 |
1:10:31 |
5:58 |
11:55 |
151 139-162 |
1800 |
178 94-188 |
| 7.50 |
1:17:10 |
6:39 |
13:18 |
158 143-168 |
2101 |
178 116-186 |
| 8.00 |
1:22:11 |
5:01 |
10:03 |
153 149-159 |
1537 |
185 182-190 |
| 8.50 |
1:26:44 |
4:33 |
9:07 |
155 144-168 |
1413 |
185 178-190 |
| 9.00 |
1:31:19 |
4:34 |
9:08 |
144 141-149 |
1316 |
187 184-190 |
| 9.50 |
1:36:44 |
5:25 |
10:51 |
136 121-151 |
1475 |
174 116-192 |
| 10.00 |
1:41:45 |
5:01 |
10:02 |
138 124-149 |
1385 |
176 82-190 |
| 10.50 |
1:46:19 |
4:34 |
9:08 |
142 133-149 |
1298 |
188 180-192 |
| 11.00 |
1:51:04 |
4:45 |
9:30 |
142 137-148 |
1349 |
190 186-192 |
| 11.50 |
1:55:45 |
4:41 |
9:22 |
148 142-158 |
1387 |
189 186-194 |
| 12.00 |
2:01:18 |
5:32 |
11:04 |
146 123-161 |
1617 |
187 116-190 |
| 12.50 |
2:07:47 |
6:30 |
12:59 |
163 149-170 |
2118 |
185 180-188 |
| 13.00 |
2:14:25 |
6:38 |
13:15 |
164 152-170 |
2173 |
180 164-188 |
| 13.50 |
2:19:42 |
5:17 |
10:34 |
151 144-159 |
1595 |
182 158-190 |
| 14.00 |
2:25:19 |
5:37 |
11:14 |
158 146-166 |
1775 |
181 132-190 |
| 14.50 |
2:30:21 |
5:03 |
10:05 |
145 136-156 |
1463 |
181 168-188 |
| 15.00 |
2:35:20 |
4:59 |
9:58 |
143 138-148 |
1425 |
184 176-192 |
| 15.50 |
2:40:15 |
4:55 |
9:50 |
147 140-154 |
1445 |
187 180-190 |
| 16.00 |
2:46:26 |
6:11 |
12:22 |
143 127-158 |
1768 |
170 86-192 |
| 16.50 |
2:55:12 |
8:46 |
17:31 |
147 123-167 |
2576 |
166 116-184 |
| 16.94 |
3:00:51 |
5:39 |
12:45 |
157 137-167 |
2001 |
179 116-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
95.0 |
183 |
16.7 |
2:51:46 |
10:19 |
| Walk |
3.3 |
116 |
0.3 |
5:56 |
20:52 |
| Still |
1.7 |
- |
- |
3:09 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:53 |
7:34 |
43.30% |
More |
| 800m |
4:07 |
8:18 |
46.19% |
More |
| 1km |
5:09 |
8:17 |
48.20% |
More |
| Mile |
8:35 |
8:35 |
49.21% |
More |
| 5k |
29:10 |
9:23 |
49.31% |
More |
| 5 miles |
48:35 |
9:43 |
48.17% |
More |
| 10k |
1:01:16 |
9:52 |
47.69% |
More |
| 10 miles |
1:40:00 |
10:00 |
48.28% |
More |
| Half |
2:14:56 |
10:18 |
47.33% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:00 |
9:00 |
46.96 |
| 5km |
29:57 |
9:38 |
48.01 |
| 5M |
49:36 |
9:55 |
47.18 |
| 10km |
1:02:27 |
10:03 |
46.78 |
| 10M |
1:43:26 |
10:21 |
46.68 |
| Half |
2:17:42 |
10:31 |
46.02 |
| 20M |
3:35:38 |
10:47 |
46.57 |
| Mara |
4:47:06 |
10:57 |
46.64 |
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