Fri 4th Jan 2019 at 9:00am by ross89uk
Run > General
-
Time
38:19
-
Miles
4.56
-
Min/mi
8:24
-
Pacing
86%
-
WAVA
51.14
-
Stride(cm)
111
-
Cals
491
-
Cadence
173
-
BPM
144
-
%MHR
84.2
-
B/mi
1210
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.56m - 38:19(8:24/m) 145/179bpm 491cal 7.14/7.89mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:03 |
1:03 |
8:23 |
111 84-139 |
931 |
167 120-174 |
0.25 |
2:01 |
58 |
7:45 |
133 130-135 |
1031 |
171 168-174 |
0.38 |
3:04 |
1:03 +8
|
8:23 |
133 131-133 |
1115 |
173 170-178 |
0.50 |
4:01 |
57 |
7:33 |
133 131-135 |
1005 |
172 170-176 |
0.63 |
5:02 |
1:01 |
8:09 |
133 132-134 |
1084 |
172 170-174 |
0.75 |
6:02 |
1:00 |
8:01 |
129 113-138 |
1033 |
170 162-176 |
0.88 |
7:03 |
1:01 |
8:09 |
127 118-131 |
1034 |
173 170-174 |
1.00 |
8:05 |
1:02 |
8:15 |
130 127-131 |
1072 |
173 172-176 |
1.13 |
9:06 |
1:01 |
8:10 |
131 130-133 |
1070 |
175 172-176 |
1.25 |
10:41 |
1:35 +32
|
12:41 |
128 119-134 |
1624 |
164 122-176 |
1.38 |
11:41 |
1:00 |
7:56 |
130 127-134 |
1032 |
174 172-176 |
1.50 |
12:42 |
1:02 |
8:12 |
131 126-133 |
1075 |
174 172-176 |
1.63 |
13:45 |
1:02 |
8:20 |
134 132-140 |
1117 |
174 172-176 |
1.75 |
14:47 |
1:02 |
8:18 |
141 135-145 |
1171 |
171 162-174 |
1.88 |
16:00 |
1:13 |
9:41 |
135 134-136 |
1308 |
173 170-174 |
2.00 |
17:07 |
1:08 |
9:03 |
134 131-138 |
1212 |
173 170-174 |
2.13 |
18:13 |
1:05 |
8:42 |
125 111-139 |
1088 |
174 172-176 |
2.25 |
19:19 |
1:07 |
8:52 |
132 129-133 |
1171 |
176 172-180 |
2.38 |
20:24 |
1:05 |
8:37 |
133 131-136 |
1147 |
177 176-178 |
2.50 |
21:41 |
1:17 +11
|
10:16 |
132 129-136 |
1354 |
175 168-178 |
2.63 |
22:43 |
1:02 |
8:19 |
132 131-134 |
1098 |
176 174-178 |
2.75 |
23:45 |
1:02 |
8:17 |
133 132-134 |
1101 |
176 174-180 |
2.88 |
24:48 |
1:03 |
8:21 |
156 134-167 |
1304 |
176 174-178 |
3.00 |
25:56 |
1:08 |
9:06 |
146 144-148 |
1329 |
174 172-178 |
3.13 |
27:05 |
1:08 |
9:07 |
159 143-176 |
1450 |
172 156-176 |
3.25 |
28:06 |
1:02 |
8:12 |
174 168-179 |
1427 |
176 172-178 |
3.38 |
29:09 |
1:03 |
8:25 |
176 173-179 |
1482 |
175 174-178 |
3.50 |
30:13 |
1:04 |
8:30 |
175 171-177 |
1487 |
173 170-176 |
3.63 |
31:20 |
1:07 |
8:55 |
174 172-177 |
1553 |
174 172-176 |
3.75 |
32:21 |
1:01 |
8:06 |
170 162-176 |
1378 |
175 172-178 |
3.88 |
33:26 |
1:05 |
8:39 |
165 161-170 |
1427 |
175 170-180 |
4.00 |
34:28 |
1:02 |
8:20 |
167 165-169 |
1391 |
174 174-176 |
4.13 |
35:31 |
1:03 |
8:26 |
167 165-168 |
1408 |
174 172-176 |
4.25 |
36:34 |
1:03 |
8:25 |
168 166-169 |
1413 |
174 172-176 |
4.38 |
37:38 |
1:04 |
8:31 |
168 167-169 |
1430 |
175 172-178 |
4.50 |
38:39 |
1:01 |
8:09 |
168 166-169 |
1368 |
175 172-178 |
4.56 |
39:10 |
31 |
8:35 |
169 168-169 |
1450 |
174 170-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
173 |
4.6 |
38:24 |
8:28 |
Walk |
1.5 |
121 |
0 |
35 |
2:26:18 |
Pause |
0.5 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:41 |
39.41% |
More |
800m |
3:54 |
7:50 |
44.20% |
More |
1km |
4:55 |
7:55 |
45.85% |
More |
Mile |
8:01 |
8:01 |
48.58% |
More |
5k |
26:07 |
8:24 |
50.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
50.82 |
5km |
25:31 |
8:13 |
51.88 |
5M |
42:15 |
8:27 |
50.91 |
10km |
53:11 |
8:34 |
50.54 |
10M |
1:28:05 |
8:49 |
50.41 |
Half |
1:57:16 |
8:57 |
49.71 |
20M |
3:03:39 |
9:11 |
50.29 |
Mara |
4:04:30 |
9:20 |
50.37 |
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