Sun 9th Dec 2018 at 10:00am by Tony W
Run > General
-
Time
1:49:37
-
Miles
13.06
-
Min/mi
8:24
-
Pacing
86%
-
WAVA
54.02
-
Stride(cm)
103
-
Cals
1833
-
Cadence
187
-
BPM
171
-
%MHR
100.3
-
B/mi
1439
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:35(5:35/km) 158/195bpm 91cal 10.73/12.36kmph
2) 1km - 5:29(5:29/km) 185/195bpm 110cal 10.95/12.8kmph
3) 1km - 5:23(5:23/km) 185/191bpm 108cal 11.14/12.33kmph
4) 1km - 5:21(5:21/km) 186/191bpm 107cal 11.22/12.29kmph
5) 1km - 5:25(5:25/km) 187/196bpm 109cal 11.06/11.59kmph
6) 1km - 5:29(5:29/km) 189/194bpm 110cal 10.94/11.35kmph
7) 1km - 5:29(5:29/km) 186/198bpm 109cal 10.95/11.39kmph
8) 1km - 5:24(5:24/km) 185/193bpm 108cal 11.12/12.5kmph
9) 1km - 5:30(5:30/km) 185/191bpm 110cal 10.92/12.16kmph
10) 1km - 5:27(5:27/km) 179/188bpm 104cal 11.02/11.96kmph
11) 1km - 5:18(5:18/km) 171/182bpm 90cal 11.33/13kmph
12) 1km - 5:16(5:16/km) 168/183bpm 82cal 11.39/12.02kmph
13) 1km - 5:09(5:09/km) 183/189bpm 101cal 11.64/12.73kmph
14) 1km - 5:18(5:18/km) 184/191bpm 105cal 11.31/12.77kmph
15) 1km - 5:26(5:26/km) 168/193bpm 86cal 11.03/12.23kmph
16) 1km - 5:14(5:14/km) 154/163bpm 59cal 11.45/12.29kmph
17) 1km - 4:44(4:44/km) 151/158bpm 42cal 12.66/14.14kmph
18) 1km - 4:49(4:49/km) 151/156bpm 39cal 12.48/14.24kmph
19) 1km - 4:56(4:56/km) 154/161bpm 53cal 12.17/12.93kmph
20) 1km - 4:51(4:51/km) 158/174bpm 63cal 12.38/13.91kmph
21) 1km - 3:59(3:59/km) 155/161bpm 47cal 15.03/19.01kmph
22) 0.02km - 4(3:07/km) 155/155bpm 19.28/19.14kmph
5:35 5:29 5:23 5:21 5:25 5:29 5:29 5:24 5:30 5:27 5:18 5:16 5:09 5:18 5:26 5:14 4:44 4:49 4:56 4:51 3:59 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:33 |
4:33 |
9:06 |
146 97-187 |
1329 |
185 142-196 |
1.00 |
8:55 |
4:22 |
8:43 |
186 179-195 |
1623 |
188 180-194 |
1.50 |
13:17 |
4:22 |
8:44 |
183 179-187 |
1598 |
186 180-194 |
2.00 |
17:38 |
4:22 |
8:43 |
186 180-191 |
1623 |
187 182-196 |
2.50 |
21:59 |
4:21 |
8:42 |
187 181-191 |
1626 |
186 184-190 |
3.00 |
26:18 |
4:18 |
8:37 |
187 181-195 |
1610 |
185 180-192 |
3.50 |
30:43 |
4:25 |
8:51 |
189 185-194 |
1672 |
185 182-190 |
4.00 |
35:06 |
4:23 |
8:46 |
189 182-196 |
1657 |
186 182-190 |
4.50 |
39:30 |
4:24 |
8:48 |
183 179-188 |
1610 |
186 184-192 |
5.00 |
43:51 |
4:21 |
8:42 |
186 180-193 |
1618 |
185 180-196 |
5.50 |
48:16 |
4:25 |
8:50 |
186 181-190 |
1643 |
184 180-188 |
6.00 |
52:46 |
4:30 |
9:01 |
180 176-187 |
1623 |
181 126-188 |
6.50 |
57:00 |
4:13 |
8:26 |
175 161-183 |
1476 |
186 180-190 |
7.00 |
1:01:18 |
4:19 |
8:37 |
168 145-180 |
1449 |
184 176-188 |
7.50 |
1:05:27 |
4:08 |
8:17 |
166 145-184 |
1374 |
187 182-190 |
8.00 |
1:09:41 |
4:14 |
8:28 |
182 176-188 |
1541 |
186 180-194 |
8.50 |
1:13:49 |
4:08 |
8:17 |
184 176-190 |
1523 |
186 180-190 |
9.00 |
1:18:02 |
4:13 |
8:26 |
178 152-193 |
1501 |
186 178-196 |
9.50 |
1:22:30 |
4:28 |
8:57 |
157 148-169 |
1404 |
184 92-192 |
10.00 |
1:26:40 |
4:09 |
8:19 |
154 150-157 |
1280 |
187 182-194 |
10.50 |
1:30:33 |
3:53 |
7:46 |
149 134-158 |
1157 |
191 182-196 |
11.00 |
1:34:08 |
3:36 |
7:12 |
151 146-155 |
1087 |
193 184-196 |
11.50 |
1:38:45 |
4:37 +29
|
9:14 |
151 144-156 |
1393 |
188 142-192 |
12.00 |
1:42:38 |
3:53 |
7:46 |
155 144-160 |
1203 |
190 184-192 |
12.50 |
1:46:35 |
3:57 |
7:54 |
156 143-174 |
1231 |
190 140-200 |
13.00 |
1:49:47 |
3:12 |
6:24 |
156 149-161 |
998 |
202 192-218 |
13.06 |
1:50:06 |
19 |
5:24 |
154 154-155 |
832 |
209 178-222 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
187 |
13 |
1:49:10 |
8:24 |
Walk |
0.8 |
123 |
0.1 |
54 |
14:03 |
Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:41 |
54.05% |
More |
800m |
3:03 |
6:08 |
57.66% |
More |
1km |
3:59 |
6:25 |
57.57% |
More |
Mile |
6:59 |
6:59 |
56.62% |
More |
5k |
23:48 |
7:39 |
56.46% |
More |
5 miles |
39:59 |
8:00 |
54.53% |
More |
10k |
50:11 |
8:05 |
54.21% |
More |
10 miles |
1:23:16 |
8:20 |
53.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
54.90 |
5km |
23:55 |
7:42 |
56.17 |
5M |
39:37 |
7:55 |
55.03 |
10km |
49:53 |
8:02 |
54.53 |
10M |
1:22:36 |
8:16 |
54.37 |
Half |
1:49:58 |
8:24 |
53.59 |
20M |
2:52:13 |
8:37 |
54.23 |
Mara |
3:49:17 |
8:45 |
54.31 |
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