Thu 3rd Jan 2019 at 7:00am by rokerroar
Run > General
-
Time
3:00:06
-
Miles
18.02
-
Min/mi
10:00
-
Pacing
28%
-
WAVA
48.60
-
Stride(cm)
89
-
Cals
1974
-
Cadence
182
-
BPM
153
-
%MHR
89.5
-
B/mi
1530
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:29(9:29/m) 124/148bpm 84cal 6.33/8.35mph
2) 1m - 10:01(10:01/m) 144/158bpm 117cal 5.99/8.29mph
3) 1m - 8:04(8:04/m) 154/165bpm 103cal 7.44/8.16mph
4) 1m - 8:21(8:21/m) 154/159bpm 105cal 7.18/7.99mph
5) 1m - 8:31(8:31/m) 148/160bpm 95cal 7.05/8.5mph
6) 1m - 8:30(8:30/m) 147/160bpm 86cal 7.06/8.33mph
7) 1m - 9:41(9:41/m) 150/158bpm 107cal 6.19/8.14mph
8) 1m - 9:39(9:39/m) 155/164bpm 116cal 6.21/7.87mph
9) 1m - 9:02(9:02/m) 153/162bpm 102cal 6.64/7.85mph
10) 1m - 11:44(11:44/m) 145/159bpm 92cal 5.12/7.47mph
11) 1m - 9:58(9:58/m) 156/170bpm 116cal 6.02/7.68mph
12) 1m - 8:57(8:57/m) 166/176bpm 121cal 6.71/7.49mph
13) 1m - 11:20(11:20/m) 163/176bpm 137cal 5.29/7.89mph
14) 1m - 11:12(11:12/m) 162/171bpm 134cal 5.36/7.18mph
15) 1m - 14:05(14:05/m) 151/174bpm 122cal 4.26/7.43mph
16) 1m - 11:21(11:21/m) 158/168bpm 119cal 5.28/8.14mph
17) 1m - 11:07(11:07/m) 163/177bpm 130cal 5.4/7.06mph
18) 1m - 8:54(8:54/m) 158/172bpm 87cal 6.74/8.01mph
19) 0.02m - 10(7:35/m) 159/161bpm 1cal 7.91/7.37mph
9:29 10:01 8:04 8:21 8:31 8:30 9:41 9:39 9:02 11:44 9:58 8:57 11:20 11:12 14:05 11:21 11:07 8:54 10
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
4:52 |
4:52 |
9:43 |
123 102-147 |
1196 |
181 174-190 |
| 1.00 |
9:28 |
4:36 |
9:12 |
125 112-136 |
1151 |
182 178-192 |
| 1.50 |
14:35 |
5:07 |
10:14 |
141 128-158 |
1443 |
181 92-188 |
| 2.00 |
19:29 |
4:54 |
9:48 |
147 126-155 |
1440 |
186 180-194 |
| 2.50 |
23:33 |
4:04 |
8:08 |
152 147-156 |
1236 |
186 182-192 |
| 3.00 |
27:33 |
4:00 |
8:01 |
156 149-164 |
1250 |
184 180-190 |
| 3.50 |
31:44 |
4:11 |
8:22 |
154 149-159 |
1289 |
186 182-190 |
| 4.00 |
35:54 |
4:11 |
8:21 |
153 150-156 |
1278 |
185 180-188 |
| 4.50 |
45:36 |
9:41 +5:06
|
19:23 |
143 114-154 |
2771 |
179 118-226 |
| 5.00 |
49:31 |
3:55 |
7:50 |
153 144-160 |
1198 |
182 178-200 |
| 5.50 |
54:03 |
4:32 |
9:04 |
146 122-159 |
1325 |
183 122-192 |
| 6.00 |
58:01 |
3:58 |
7:55 |
146 136-155 |
1157 |
185 180-192 |
| 6.50 |
1:02:20 |
4:19 |
8:38 |
149 137-157 |
1286 |
180 130-196 |
| 7.00 |
1:07:42 |
5:22 |
10:45 |
150 145-157 |
1611 |
175 98-188 |
| 7.50 |
1:12:40 |
4:58 |
9:56 |
156 148-163 |
1549 |
180 112-190 |
| 8.00 |
1:17:21 |
4:42 |
9:23 |
153 149-161 |
1436 |
183 174-192 |
| 8.50 |
1:23:43 |
6:21 +1:55
|
12:43 |
151 119-162 |
1920 |
183 176-190 |
| 9.00 |
1:28:18 |
4:36 |
9:12 |
154 150-158 |
1416 |
184 180-190 |
| 9.50 |
1:35:31 |
7:12 |
14:25 |
142 124-159 |
2047 |
169 108-190 |
| 10.00 |
1:40:02 |
4:31 |
9:02 |
149 143-152 |
1346 |
186 180-196 |
| 10.50 |
1:44:36 |
4:34 |
9:08 |
152 146-157 |
1388 |
184 178-192 |
| 11.00 |
1:50:00 |
5:24 |
10:47 |
160 149-170 |
1726 |
182 118-194 |
| 11.50 |
1:54:18 |
4:18 |
8:36 |
168 164-176 |
1445 |
184 180-190 |
| 12.00 |
1:58:56 |
4:39 |
9:17 |
165 159-173 |
1533 |
185 178-196 |
| 12.50 |
2:04:17 |
5:21 |
10:42 |
165 146-175 |
1766 |
183 108-216 |
| 13.00 |
2:10:17 |
5:59 |
11:58 |
161 141-170 |
1927 |
178 94-208 |
| 13.50 |
2:15:18 |
5:02 |
10:04 |
164 153-170 |
1650 |
184 106-218 |
| 14.00 |
2:21:41 |
6:22 |
12:44 |
161 136-171 |
2051 |
179 164-192 |
| 14.50 |
2:31:41 |
10:00 +2:19
|
20:00 |
147 104-174 |
2941 |
179 124-210 |
| 15.00 |
2:37:52 |
6:12 |
12:23 |
162 137-172 |
2007 |
183 122-238 |
| 15.50 |
2:43:47 |
5:55 |
11:50 |
155 130-168 |
1833 |
173 90-192 |
| 16.00 |
2:49:14 |
5:27 |
10:53 |
160 154-166 |
1742 |
187 176-218 |
| 16.50 |
2:54:47 |
5:33 |
11:06 |
159 151-169 |
1765 |
186 166-212 |
| 17.00 |
3:00:21 |
5:34 |
11:07 |
166 150-177 |
1846 |
175 124-188 |
| 17.50 |
3:04:51 |
4:30 |
9:01 |
159 145-171 |
1433 |
184 136-192 |
| 18.00 |
3:09:15 |
4:24 |
8:48 |
157 149-165 |
1381 |
183 178-194 |
| 18.02 |
3:09:25 |
10 |
8:10 |
158 157-158 |
1291 |
177 176-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.6 |
183 |
17.8 |
2:50:47 |
10:07 |
| Walk |
2.6 |
125 |
0.2 |
5:13 |
23:41 |
| Still |
2.1 |
- |
- |
4:05 |
- |
| Pause |
4.7 |
- |
- |
9:20 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:28 |
42.95% |
More |
| 800m |
3:47 |
7:36 |
49.13% |
More |
| 1km |
4:47 |
7:41 |
50.68% |
More |
| Mile |
7:57 |
7:57 |
52.00% |
More |
| 5k |
27:13 |
8:46 |
51.62% |
More |
| 5 miles |
46:57 |
9:23 |
48.65% |
More |
| 10k |
59:09 |
9:31 |
48.19% |
More |
| 10 miles |
1:38:56 |
9:54 |
47.58% |
More |
| Half |
2:11:19 |
10:01 |
47.41% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:24 |
8:24 |
49.18 |
| 5km |
27:57 |
9:00 |
50.27 |
| 5M |
46:16 |
9:15 |
49.37 |
| 10km |
58:16 |
9:23 |
48.92 |
| 10M |
1:36:28 |
9:39 |
48.80 |
| Half |
2:08:27 |
9:48 |
48.10 |
| 20M |
3:21:09 |
10:03 |
48.67 |
| Mara |
4:27:48 |
10:13 |
48.75 |
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