Wed 26th Dec 2018 at 4:00pm by rokerroar
Run > General
-
Time
1:32:07
-
Miles
10.46
-
Min/mi
8:48
-
Pacing
36%
-
WAVA
53.59
-
Stride(cm)
103
-
Cals
637
-
Cadence
177
-
BPM
129
-
%MHR
75.3
-
B/mi
1134
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:22(9:22/m) 107/120bpm 55cal 6.4/7.56mph
2) 1m - 8:49(8:49/m) 115/130bpm 57cal 6.8/7.47mph
3) 0.13m - 1:24(10:34/m) 115/125bpm 9cal 5.68/6.99mph
4) 0.12m - 39(5:10/m) 121/137bpm 4cal 11.61/13.07mph
5) 0.14m - 1:37(11:19/m) 122/141bpm 12cal 5.3/11.52mph
6) 0.12m - 41(5:31/m) 135/147bpm 6cal 10.88/12.48mph
7) 0.13m - 1:33(12:01/m) 124/146bpm 11cal 5/9.27mph
8) 0.25m - 1:20(5:23/m) 142/155bpm 13cal 11.14/12.61mph
9) 0.27m - 3:22(12:36/m) 120/156bpm 23cal 4.76/10.96mph
10) 0.12m - 39(5:13/m) 129/145bpm 4cal 11.5/12.88mph
11) 0.14m - 1:30(11:04/m) 126/145bpm 11cal 5.42/11mph
12) 0.12m - 38(5:07/m) 132/148bpm 5cal 11.74/13.5mph
13) 0.13m - 1:38(12:21/m) 128/149bpm 12cal 4.86/11.77mph
14) 0.25m - 1:20(5:21/m) 145/156bpm 13cal 11.2/13.07mph
15) 0.25m - 2:43(11:00/m) 129/155bpm 22cal 5.45/8.16mph
16) 0.12m - 40(5:21/m) 141/156bpm 6cal 11.22/12.8mph
17) 0.14m - 1:30(10:47/m) 135/156bpm 13cal 5.56/11.96mph
18) 0.12m - 41(5:27/m) 141/156bpm 6cal 11.01/12.69mph
19) 0.13m - 1:27(10:47/m) 131/157bpm 11cal 5.56/11.42mph
20) 0.25m - 1:20(5:21/m) 150/161bpm 14cal 11.22/12.21mph
21) 0.26m - 3:07(12:02/m) 126/159bpm 21cal 4.99/11.35mph
22) 0.12m - 40(5:19/m) 138/155bpm 5cal 11.3/12.9mph
23) 0.14m - 1:33(10:52/m) 136/156bpm 13cal 5.52/11.9mph
24) 0.12m - 39(5:17/m) 144/156bpm 5cal 11.37/12.33mph
25) 0.14m - 1:32(10:55/m) 137/158bpm 13cal 5.5/11.73mph
26) 0.25m - 1:19(5:19/m) 150/161bpm 14cal 11.29/12.17mph
27) 0.26m - 2:55(11:03/m) 133/161bpm 22cal 5.43/11.63mph
28) 0.12m - 41(5:30/m) 139/156bpm 5cal 10.9/12.65mph
29) 0.14m - 1:51(13:20/m) 130/156bpm 13cal 4.5/11.27mph
30) 0.12m - 41(5:32/m) 133/151bpm 4cal 10.86/12.94mph
31) 0.14m - 1:29(10:54/m) 133/153bpm 11cal 5.5/11.33mph
32) 0.25m - 1:20(5:23/m) 148/159bpm 13cal 11.14/11.96mph
33) 0.26m - 3:04(11:34/m) 130/158bpm 20cal 5.19/11.4mph
34) 0.12m - 39(5:13/m) 140/156bpm 5cal 11.5/12.52mph
35) 0.14m - 1:27(10:32/m) 138/158bpm 12cal 5.7/12.52mph
36) 0.12m - 39(5:14/m) 143/157bpm 5cal 11.48/12.56mph
37) 0.14m - 1:49(12:40/m) 132/157bpm 13cal 4.74/11.5mph
38) 0.25m - 1:17(5:11/m) 148/160bpm 12cal 11.58/12.61mph
39) 0.27m - 2:56(10:58/m) 133/161bpm 20cal 5.47/11.75mph
40) 1m - 8:50(8:50/m) 129/133bpm 50cal 6.79/8.01mph
41) 1m - 9:30(9:30/m) 126/134bpm 50cal 6.31/8.31mph
42) 0.13m - 1:15(9:52/m) 119/123bpm 4cal 6.08/8.06mph
9:22 8:49 1:24 39 1:37 41 1:33 1:20 3:22 39 1:30 38 1:38 1:20 2:43 40 1:30 41 1:27 1:20 3:07 40 1:33 39 1:32 1:19 2:55 41 1:51 41 1:29 1:20 3:04 39 1:27 39 1:49 1:17 2:56 8:50 9:30 1:15
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:07 |
5:07 |
10:13 |
104 73-115 |
1063 |
171 88-196 |
| 1.00 |
9:22 |
4:15 |
8:30 |
111 104-120 |
944 |
184 180-188 |
| 1.50 |
17:26 |
8:04 +3:42
|
16:08 |
113 91-130 |
1824 |
183 136-256 |
| 2.00 |
21:53 |
4:27 |
8:55 |
117 112-122 |
1043 |
184 182-188 |
| 2.50 |
28:21 |
6:28 +2:16
|
12:56 |
121 91-145 |
1565 |
175 102-256 |
| 3.00 |
33:19 |
4:58 +43
|
9:55 |
136 108-155 |
1349 |
176 118-204 |
| 3.50 |
38:44 |
5:25 +50
|
10:50 |
121 103-145 |
1311 |
168 108-204 |
| 4.00 |
43:05 |
4:21 +13
|
8:42 |
138 114-155 |
1200 |
172 98-210 |
| 4.50 |
49:41 |
6:36 +2:17
|
13:12 |
134 116-156 |
1769 |
181 110-212 |
| 5.00 |
54:17 |
4:36 +50
|
9:13 |
144 118-161 |
1326 |
178 98-206 |
| 5.50 |
59:29 |
5:11 +20
|
10:23 |
131 108-156 |
1360 |
170 104-208 |
| 6.00 |
1:03:15 |
3:46 +18
|
7:32 |
146 120-161 |
1100 |
187 124-206 |
| 6.50 |
1:08:47 |
5:32 +28
|
11:04 |
134 111-159 |
1483 |
165 112-206 |
| 7.00 |
1:14:29 |
5:42 +2:01
|
11:24 |
136 101-158 |
1550 |
179 100-206 |
| 7.50 |
1:19:30 |
5:02 +16
|
10:03 |
136 114-159 |
1367 |
176 122-214 |
| 8.00 |
1:23:51 |
4:21 +25
|
8:41 |
138 117-157 |
1199 |
182 120-212 |
| 8.50 |
1:28:42 |
4:51 |
9:42 |
135 125-161 |
1309 |
176 112-202 |
| 9.00 |
1:33:20 |
4:38 +31
|
9:16 |
127 115-133 |
1177 |
185 158-196 |
| 9.50 |
1:38:14 |
4:54 |
9:48 |
130 120-133 |
1274 |
180 108-190 |
| 10.00 |
1:42:53 |
4:39 |
9:17 |
128 121-134 |
1189 |
184 170-190 |
| 10.46 |
1:47:16 |
4:23 |
9:29 |
122 116-129 |
1157 |
181 142-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
81.7 |
186 |
9.7 |
1:27:34 |
9:03 |
| Walk |
17.8 |
122 |
0.7 |
19:10 |
26:24 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
0.5 |
- |
- |
31 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:17 |
5:08 |
62.44% |
More |
| 800m |
3:37 |
7:17 |
51.31% |
More |
| 1km |
5:03 |
8:07 |
48.03% |
More |
| Mile |
8:31 |
8:31 |
48.55% |
More |
| 5k |
28:27 |
9:09 |
49.38% |
More |
| 5 miles |
48:02 |
9:36 |
47.55% |
More |
| 10k |
59:44 |
9:37 |
47.72% |
More |
| 10 miles |
1:42:18 |
10:14 |
46.02% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:39 |
7:39 |
54.00 |
| 5km |
25:26 |
8:11 |
55.24 |
| 5M |
42:08 |
8:26 |
54.21 |
| 10km |
53:02 |
8:32 |
53.75 |
| 10M |
1:27:50 |
8:47 |
53.60 |
| Half |
1:56:56 |
8:56 |
52.84 |
| 20M |
3:03:07 |
9:09 |
53.47 |
| Mara |
4:03:48 |
9:18 |
53.55 |
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