Sat 29th Dec 2018 at 6:00am by cdnhawk65
Run > Long Run
-
Time
3:15:54
-
Miles
19.27
-
Min/mi
10:10
-
Pacing
79%
-
WAVA
51.45
-
Stride(cm)
94
-
Cals
2122
-
Cadence
168
-
BPM
133
-
%MHR
77.6
-
B/mi
1349
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:35(6:35/km) 113/125bpm 63cal 9.12/10.45kmph
2) 1km - 5:57(5:57/km) 125/131bpm 68cal 10.08/10.61kmph
3) 1km - 5:53(5:53/km) 122/128bpm 62cal 10.21/12.43kmph
4) 1km - 6:22(6:22/km) 121/133bpm 63cal 9.43/10.41kmph
5) 1km - 5:56(5:56/km) 124/129bpm 61cal 10.13/11.39kmph
6) 1km - 6:29(6:29/km) 125/138bpm 67cal 9.26/11.79kmph
7) 1km - 6:09(6:09/km) 126/131bpm 64cal 9.76/9.98kmph
8) 1km - 6:08(6:08/km) 123/128bpm 56cal 9.78/10.28kmph
9) 1km - 6:09(6:09/km) 125/129bpm 58cal 9.76/10.18kmph
10) 1km - 6:03(6:03/km) 128/133bpm 62cal 9.91/10.28kmph
11) 1km - 6:08(6:08/km) 129/135bpm 63cal 9.78/10.25kmph
12) 1km - 6:13(6:13/km) 129/133bpm 64cal 9.66/9.94kmph
13) 1km - 6:15(6:15/km) 129/132bpm 62cal 9.59/10.01kmph
14) 1km - 7:14(7:14/km) 129/145bpm 69cal 8.3/9.71kmph
15) 1km - 6:53(6:53/km) 126/136bpm 53cal 8.7/10.04kmph
16) 1km - 6:21(6:21/km) 131/136bpm 64cal 9.45/10.04kmph
17) 1km - 6:26(6:26/km) 132/137bpm 66cal 9.33/9.61kmph
18) 1km - 6:19(6:19/km) 134/137bpm 67cal 9.49/10.01kmph
19) 1km - 6:26(6:26/km) 133/138bpm 63cal 9.33/10.25kmph
20) 1km - 6:35(6:35/km) 133/138bpm 64cal 9.1/9.64kmph
21) 1km - 6:26(6:26/km) 134/139bpm 61cal 9.33/10.55kmph
22) 1km - 6:18(6:18/km) 140/143bpm 76cal 9.51/10.04kmph
23) 1km - 6:14(6:14/km) 143/147bpm 78cal 9.64/10.35kmph
24) 1km - 6:21(6:21/km) 143/150bpm 79cal 9.44/10.14kmph
25) 1km - 6:31(6:31/km) 144/148bpm 80cal 9.2/10.35kmph
26) 1km - 6:14(6:14/km) 142/147bpm 72cal 9.62/10.41kmph
27) 1km - 6:21(6:21/km) 146/154bpm 81cal 9.45/9.61kmph
28) 1km - 6:12(6:12/km) 149/152bpm 82cal 9.68/10.14kmph
29) 1km - 6:18(6:18/km) 150/153bpm 84cal 9.52/10.08kmph
30) 1km - 6:17(6:17/km) 151/157bpm 85cal 9.55/10.08kmph
31) 1km - 6:09(6:09/km) 153/162bpm 85cal 9.76/10.11kmph
6:35 5:57 5:53 6:22 5:56 6:29 6:09 6:08 6:09 6:03 6:08 6:13 6:15 7:14 6:53 6:21 6:26 6:19 6:26 6:35 6:26 6:18 6:14 6:21 6:31 6:14 6:21 6:12 6:18 6:17 6:09
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 1.00 |
10:12 |
10:12 |
10:12 |
115 75-130 |
1173 |
168 122-178 |
| 2.00 |
20:16 |
10:04 +21
|
10:04 |
121 95-127 |
1217 |
169 162-176 |
| 3.00 |
30:11 |
9:55 +2
|
9:55 |
123 115-132 |
1220 |
170 158-180 |
| 4.00 |
40:15 |
10:03 |
10:03 |
126 117-138 |
1267 |
168 148-222 |
| 5.00 |
51:11 |
10:57 +1:04
|
10:57 |
123 89-130 |
1347 |
168 162-172 |
| 6.00 |
1:01:03 |
9:52 |
9:52 |
126 120-131 |
1243 |
167 162-174 |
| 7.00 |
1:10:55 |
9:52 |
9:52 |
129 122-134 |
1273 |
167 164-172 |
| 8.00 |
1:20:56 |
10:01 |
10:01 |
129 126-133 |
1291 |
166 160-172 |
| 9.00 |
1:32:42 |
11:46 +32
|
11:46 |
129 115-145 |
1519 |
165 150-198 |
| 10.00 |
1:43:17 |
10:35 |
10:35 |
130 120-137 |
1375 |
166 150-176 |
| 11.00 |
1:53:38 |
10:21 |
10:21 |
132 126-136 |
1367 |
167 162-174 |
| 12.00 |
2:04:28 |
10:50 +37
|
10:50 |
133 113-138 |
1441 |
168 162-178 |
| 13.00 |
2:16:53 |
12:24 +1:52
|
12:24 |
133 117-138 |
1650 |
167 164-172 |
| 14.00 |
2:27:06 |
10:14 |
10:14 |
140 137-145 |
1432 |
167 162-174 |
| 15.00 |
2:37:13 |
10:07 |
10:07 |
144 139-150 |
1457 |
167 162-176 |
| 16.00 |
2:48:10 |
10:57 +45
|
10:57 |
142 130-146 |
1555 |
168 160-178 |
| 17.00 |
2:58:19 |
10:08 |
10:08 |
147 141-152 |
1491 |
168 166-176 |
| 18.00 |
3:08:28 |
10:09 |
10:09 |
150 144-153 |
1524 |
168 166-174 |
| 19.00 |
3:18:30 |
10:01 |
10:01 |
152 147-157 |
1523 |
169 164-176 |
| 19.27 |
3:21:08 |
2:38 |
9:54 |
155 151-161 |
1535 |
169 166-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.1 |
167 |
19.2 |
3:19:15 |
10:24 |
| Walk |
0.9 |
152 |
0.1 |
1:46 |
17:06 |
| Still |
0.1 |
- |
- |
7 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:01 |
8:06 |
41.80% |
More |
| 800m |
4:26 |
8:56 |
44.75% |
More |
| 1km |
5:39 |
9:05 |
45.85% |
More |
| Mile |
9:24 |
9:24 |
46.74% |
More |
| 5k |
30:42 |
9:53 |
48.75% |
More |
| 5 miles |
50:15 |
10:03 |
48.55% |
More |
| 10k |
1:02:37 |
10:05 |
48.68% |
More |
| 10 miles |
1:42:57 |
10:18 |
48.97% |
More |
| Half |
2:17:28 |
10:30 |
48.54% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:31 |
8:31 |
51.62 |
| 5km |
28:19 |
9:07 |
52.85 |
| 5M |
46:53 |
9:23 |
52.04 |
| 10km |
59:01 |
9:30 |
51.65 |
| 10M |
1:37:44 |
9:46 |
51.58 |
| Half |
2:10:08 |
9:56 |
50.88 |
| 20M |
3:23:47 |
10:11 |
51.48 |
| Mara |
4:31:18 |
10:21 |
51.57 |
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