Tue 11th Dec 2018 at 6:00pm by Tony W
Run > General
-
Time
1:07:40
-
Miles
7.63
-
Min/mi
8:52
-
Pacing
80%
-
WAVA
49.94
-
Stride(cm)
104
-
Cals
1251
-
Cadence
175
-
BPM
177
-
%MHR
103.2
-
B/mi
1566
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:47(5:47/km) 139/183bpm 77cal 10.38/12.12kmph
2) 1km - 5:38(5:38/km) 165/179bpm 91cal 10.66/12.7kmph
3) 1km - 5:36(5:36/km) 179/187bpm 103cal 10.72/13.07kmph
4) 1km - 5:30(5:30/km) 183/188bpm 106cal 10.91/11.56kmph
5) 1km - 5:48(5:48/km) 181/193bpm 109cal 10.36/15.12kmph
6) 1km - 5:30(5:30/km) 187/193bpm 107cal 10.9/12.36kmph
7) 1km - 5:29(5:29/km) 187/192bpm 107cal 10.94/12.33kmph
8) 1km - 5:51(5:51/km) 188/193bpm 114cal 10.27/12.8kmph
9) 1km - 5:41(5:41/km) 186/195bpm 110cal 10.56/11.59kmph
10) 1km - 5:06(5:06/km) 190/201bpm 100cal 11.75/16.76kmph
11) 1km - 5:29(5:29/km) 185/191bpm 106cal 10.93/15.25kmph
12) 1km - 5:18(5:18/km) 186/192bpm 103cal 11.32/13.5kmph
13) 0.28km - 58(3:29/km) 189/193bpm 18cal 17.26/23.28kmph
5:47 5:38 5:36 5:30 5:48 5:30 5:29 5:51 5:41 5:06 5:29 5:18 58
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:27 |
2:27 +8
|
9:46 |
121 66-151 |
1182 |
180 118-194 |
| 0.50 |
4:55 |
2:28 +6
|
9:53 |
147 135-183 |
1454 |
175 88-186 |
| 0.75 |
7:14 |
2:19 +7
|
9:17 |
161 154-180 |
1494 |
176 94-190 |
| 1.00 |
9:28 |
2:13 |
8:54 |
164 156-171 |
1459 |
176 88-186 |
| 1.25 |
11:51 |
2:24 |
9:35 |
172 163-179 |
1648 |
177 170-184 |
| 1.50 |
14:10 |
2:19 +2
|
9:16 |
179 175-186 |
1658 |
166 90-190 |
| 1.75 |
16:27 |
2:16 |
9:05 |
179 174-185 |
1626 |
158 88-182 |
| 2.00 |
18:34 |
2:08 |
8:30 |
182 178-187 |
1548 |
183 170-188 |
| 2.25 |
20:46 |
2:12 |
8:49 |
184 180-188 |
1622 |
175 88-184 |
| 2.50 |
23:09 |
2:23 +8
|
9:32 |
181 178-185 |
1725 |
172 90-188 |
| 2.75 |
25:35 |
2:26 |
9:44 |
178 169-184 |
1732 |
175 90-188 |
| 3.00 |
28:28 |
2:52 +34
|
11:30 |
182 175-192 |
2092 |
179 92-196 |
| 3.25 |
30:38 |
2:10 |
8:41 |
184 175-190 |
1596 |
177 90-186 |
| 3.50 |
32:52 |
2:14 |
8:58 |
187 184-190 |
1675 |
183 178-184 |
| 3.75 |
35:03 |
2:11 |
8:43 |
188 184-192 |
1638 |
175 94-188 |
| 4.00 |
37:20 |
2:17 |
9:09 |
187 182-189 |
1710 |
179 90-188 |
| 4.25 |
39:33 |
2:13 |
8:51 |
187 182-191 |
1655 |
175 96-190 |
| 4.50 |
42:01 |
2:28 +4
|
9:53 |
187 184-192 |
1849 |
156 86-188 |
| 4.75 |
44:15 |
2:14 |
8:57 |
189 186-192 |
1691 |
179 90-188 |
| 5.00 |
46:33 |
2:17 |
9:10 |
188 184-191 |
1723 |
179 174-184 |
| 5.25 |
49:19 |
2:46 +30
|
11:03 |
184 178-189 |
2034 |
174 92-184 |
| 5.50 |
51:37 |
2:18 |
9:12 |
187 179-195 |
1721 |
173 90-182 |
| 5.75 |
53:45 |
2:08 |
8:33 |
188 183-193 |
1606 |
178 92-204 |
| 6.00 |
55:44 |
2:00 |
7:58 |
192 183-200 |
1531 |
182 100-200 |
| 6.25 |
57:54 |
2:09 |
8:36 |
188 179-195 |
1617 |
180 92-190 |
| 6.50 |
1:00:34 |
2:41 +21
|
10:44 |
185 181-190 |
1985 |
166 90-202 |
| 6.75 |
1:02:38 |
2:03 |
8:13 |
185 182-188 |
1521 |
185 180-192 |
| 7.00 |
1:04:50 |
2:13 |
8:51 |
186 183-189 |
1645 |
175 92-196 |
| 7.25 |
1:06:49 |
1:58 |
7:53 |
186 181-191 |
1466 |
182 94-192 |
| 7.50 |
1:09:23 |
2:35 +25
|
10:18 |
186 181-193 |
1916 |
173 94-202 |
| 7.63 |
1:10:06 |
43 |
5:33 |
189 185-193 |
1050 |
192 118-208 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.3 |
182 |
7.1 |
1:03:16 |
8:55 |
| Walk |
9.1 |
96 |
0.5 |
6:25 |
12:53 |
| Still |
0.2 |
- |
- |
9 |
- |
| Pause |
0.4 |
- |
- |
16 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:53 |
7:33 |
40.70% |
More |
| 800m |
3:59 |
8:01 |
44.05% |
More |
| 1km |
5:06 |
8:13 |
45.03% |
More |
| Mile |
8:15 |
8:15 |
47.89% |
More |
| 5k |
27:53 |
8:58 |
48.19% |
More |
| 5 miles |
45:42 |
9:08 |
47.71% |
More |
| 10k |
56:43 |
9:08 |
47.96% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:51 |
7:51 |
50.35 |
| 5km |
26:06 |
8:24 |
51.47 |
| 5M |
43:14 |
8:39 |
50.43 |
| 10km |
54:26 |
8:46 |
49.97 |
| 10M |
1:30:08 |
9:01 |
49.82 |
| Half |
2:00:00 |
9:10 |
49.11 |
| 20M |
3:07:56 |
9:24 |
49.69 |
| Mara |
4:10:12 |
9:33 |
49.77 |
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