Tue 18th Dec 2018 at 7:00pm by Woody1983
Run > General
-
Time
30:02
-
Miles
4.06
-
Min/mi
7:24
-
Pacing
86.4%
-
WAVA
57.22
-
Stride(cm)
128
-
Cals
373
-
Cadence
170
-
BPM
122
-
%MHR
71.4
-
B/mi
903
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:26(7:26/m) 119/128bpm 94cal 8.07/9.6mph
2) 1m - 7:13(7:13/m) 123/132bpm 95cal 8.32/8.45mph
3) 1m - 7:42(7:42/m) 121/136bpm 91cal 7.79/8.37mph
4) 1m - 7:16(7:16/m) 125/130bpm 89cal 8.25/8.58mph
5) 0.06m - 24(7:08/m) 124/128bpm 4cal 8.41/8.37mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:00 |
1:00 +7
|
8:02 |
108 69-123 |
868 |
169 118-192 |
0.25 |
1:57 |
57 |
7:35 |
126 123-128 |
955 |
171 168-176 |
0.38 |
2:54 |
56 |
7:32 |
120 115-126 |
903 |
172 168-176 |
0.50 |
3:50 |
56 |
7:29 |
117 115-120 |
875 |
172 170-176 |
0.63 |
4:44 |
54 |
7:15 |
119 116-121 |
862 |
171 166-174 |
0.75 |
5:41 |
57 |
7:37 |
121 119-124 |
921 |
172 170-174 |
0.88 |
6:38 |
57 |
7:32 |
121 120-122 |
912 |
171 168-174 |
1.00 |
7:32 |
54 |
7:14 |
120 119-121 |
868 |
171 168-174 |
1.13 |
8:25 |
53 |
7:08 |
126 119-130 |
898 |
172 170-174 |
1.25 |
9:21 |
56 |
7:27 |
129 128-131 |
962 |
172 166-184 |
1.38 |
10:15 |
54 |
7:12 |
129 120-132 |
929 |
168 164-170 |
1.50 |
11:09 |
54 |
7:13 |
119 113-125 |
860 |
171 166-174 |
1.63 |
12:03 |
54 |
7:12 |
119 116-123 |
857 |
168 166-172 |
1.75 |
12:57 |
54 |
7:10 |
124 119-127 |
889 |
169 166-176 |
1.88 |
13:51 |
54 |
7:09 |
123 116-128 |
879 |
169 166-174 |
2.00 |
14:46 |
55 |
7:19 |
116 115-117 |
849 |
168 166-172 |
2.13 |
15:40 |
55 |
7:18 |
119 117-120 |
868 |
169 166-174 |
2.25 |
16:35 |
54 |
7:15 |
122 120-124 |
884 |
171 166-174 |
2.38 |
17:36 |
1:01 |
8:09 |
123 119-131 |
1003 |
171 166-176 |
2.50 |
18:31 |
55 |
7:23 |
133 128-136 |
982 |
170 164-176 |
2.63 |
19:27 |
56 |
7:25 |
120 118-128 |
891 |
170 168-176 |
2.75 |
20:52 |
1:25 +22
|
11:20 |
111 92-120 |
1257 |
167 118-174 |
2.88 |
21:48 |
56 |
7:28 |
116 105-122 |
866 |
169 166-174 |
3.00 |
22:49 |
1:01 |
8:08 |
126 122-128 |
1026 |
170 166-174 |
3.13 |
23:41 |
52 |
6:53 |
128 127-129 |
881 |
171 168-174 |
3.25 |
24:37 |
57 |
7:34 |
129 128-129 |
977 |
170 166-174 |
3.38 |
25:30 |
52 |
6:57 |
129 127-130 |
897 |
169 166-174 |
3.50 |
26:24 |
55 |
7:17 |
124 116-127 |
903 |
168 166-176 |
3.63 |
27:19 |
55 |
7:22 |
122 114-127 |
898 |
169 164-174 |
3.75 |
28:16 |
57 |
7:36 |
128 126-129 |
973 |
170 166-176 |
3.88 |
29:10 |
54 |
7:08 |
124 121-128 |
885 |
171 166-176 |
4.00 |
30:05 |
55 |
7:23 |
118 114-122 |
870 |
167 164-176 |
4.06 |
30:30 |
25 |
7:25 |
125 120-128 |
927 |
167 164-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
170 |
4 |
29:54 |
7:26 |
Walk |
1.6 |
118 |
0 |
29 |
33:29 |
Pause |
0.4 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
42.59% |
More |
800m |
3:33 |
7:08 |
47.71% |
More |
1km |
4:25 |
7:07 |
50.14% |
More |
Mile |
7:11 |
7:11 |
53.52% |
More |
5k |
23:18 |
7:30 |
56.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
56.59 |
5km |
22:37 |
7:17 |
57.73 |
5M |
37:27 |
7:29 |
56.86 |
10km |
47:09 |
7:35 |
56.51 |
10M |
1:18:05 |
7:49 |
56.41 |
Half |
1:43:58 |
7:56 |
55.64 |
20M |
2:42:48 |
8:08 |
56.31 |
Mara |
3:36:45 |
8:16 |
56.39 |
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