Sat 5th Jan 2019 at 6:00am by paul0
Run > General
-
Time
2:04:02
-
Miles
15.01
-
Min/mi
8:16
-
Pacing
90%
-
WAVA
54.20
-
Stride(cm)
116
-
Cals
1124
-
Cadence
168
-
BPM
124
-
%MHR
72.3
-
B/mi
1021
-
Asc(m)
232
-
Hillscore
10
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:09(8:17/m) 111/122bpm 52cal 7.25/7.72mph
2) 0.62m - 5:04(8:09/m) 120/125bpm 58cal 7.36/7.56mph
3) 0.62m - 5:02(8:06/m) 122/130bpm 57cal 7.41/7.68mph
4) 0.62m - 5:01(8:05/m) 126/133bpm 61cal 7.42/7.81mph
5) 0.62m - 5:15(8:27/m) 122/133bpm 55cal 7.1/7.83mph
6) 0.62m - 5:06(8:12/m) 129/134bpm 61cal 7.31/7.87mph
7) 0.62m - 5:02(8:06/m) 128/134bpm 57cal 7.4/7.81mph
8) 0.62m - 5:01(8:04/m) 129/133bpm 56cal 7.44/7.91mph
9) 0.62m - 5:08(8:16/m) 129/135bpm 56cal 7.25/7.83mph
10) 0.62m - 5:09(8:17/m) 131/143bpm 58cal 7.24/7.7mph
11) 0.62m - 5:03(8:08/m) 129/134bpm 52cal 7.37/7.78mph
12) 0.62m - 5:23(8:39/m) 123/128bpm 41cal 6.93/7.76mph
13) 0.62m - 5:04(8:09/m) 124/134bpm 40cal 7.36/7.72mph
14) 0.62m - 4:58(8:00/m) 127/133bpm 46cal 7.5/7.78mph
15) 0.62m - 5:22(8:37/m) 128/133bpm 48cal 6.96/7.74mph
16) 0.62m - 5:23(8:40/m) 123/130bpm 39cal 6.92/7.41mph
17) 0.62m - 5:13(8:25/m) 119/127bpm 30cal 7.14/7.68mph
18) 0.62m - 5:17(8:30/m) 123/126bpm 37cal 7.06/7.7mph
19) 0.62m - 5:20(8:36/m) 122/128bpm 37cal 6.98/7.47mph
20) 0.62m - 5:01(8:04/m) 124/133bpm 38cal 7.44/7.87mph
21) 0.62m - 5:08(8:16/m) 121/126bpm 33cal 7.26/7.62mph
22) 0.62m - 5:08(8:16/m) 121/128bpm 33cal 7.26/7.56mph
23) 0.62m - 5:01(8:04/m) 125/132bpm 40cal 7.44/7.7mph
24) 0.62m - 4:59(8:01/m) 122/131bpm 35cal 7.49/7.83mph
25) 0.09m - 45(8:11/m) 118/122bpm 4cal 7.33/7.89mph
5:09 5:04 5:02 5:01 5:15 5:06 5:02 5:01 5:08 5:09 5:03 5:23 5:04 4:58 5:22 5:23 5:13 5:17 5:20 5:01 5:08 5:08 5:01 4:59 45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:14 |
4:14 +4
|
8:28 |
104 45-118 |
881 |
166 122-176 |
4/3 |
1.00 |
8:16 |
4:02 |
8:05 |
119 105-125 |
961 |
168 164-172 |
3/3 |
1.50 |
12:24 |
4:07 |
8:14 |
122 116-130 |
1005 |
169 164-184 |
4/3 |
2.00 |
16:24 |
4:01 |
8:02 |
122 114-128 |
979 |
169 166-172 |
5/4 |
2.50 |
20:27 |
4:03 |
8:05 |
127 118-133 |
1027 |
169 164-174 |
5/3 |
3.00 |
24:59 |
4:32 +16
|
9:03 |
123 108-132 |
1114 |
169 164-178 |
4/4 |
3.50 |
29:09 |
4:11 +5
|
8:21 |
127 119-134 |
1061 |
170 164-176 |
8/6 |
4.00 |
33:16 |
4:06 |
8:13 |
130 127-134 |
1068 |
169 162-174 |
6/6 |
4.50 |
37:15 |
3:59 |
7:59 |
128 122-133 |
1021 |
169 164-178 |
4/4 |
5.00 |
41:18 |
4:03 |
8:06 |
129 124-133 |
1046 |
169 164-176 |
6/4 |
5.50 |
45:39 |
4:21 +12
|
8:41 |
129 118-135 |
1121 |
169 166-174 |
8/7 |
6.00 |
49:46 |
4:07 |
8:14 |
132 126-143 |
1086 |
169 164-178 |
9/3 |
6.50 |
53:55 |
4:09 |
8:18 |
130 125-134 |
1078 |
170 160-180 |
14/10 |
7.00 |
58:15 |
4:20 +5
|
8:41 |
126 116-131 |
1094 |
168 120-174 |
6/4 |
7.50 |
1:02:25 |
4:10 |
8:20 |
121 106-126 |
1009 |
169 162-176 |
2/16 |
8.00 |
1:06:30 |
4:05 |
8:10 |
124 115-131 |
1013 |
169 162-174 |
19/0 |
8.50 |
1:10:32 |
4:02 |
8:04 |
128 117-133 |
1034 |
168 164-172 |
15/0 |
9.00 |
1:14:44 |
4:12 |
8:24 |
128 121-133 |
1075 |
169 164-174 |
13/1 |
9.50 |
1:19:03 |
4:19 |
8:38 |
126 121-130 |
1087 |
166 162-170 |
12/11 |
10.00 |
1:23:20 |
4:17 |
8:34 |
120 105-129 |
1029 |
167 162-176 |
5/34 |
10.50 |
1:27:41 |
4:21 +4
|
8:41 |
119 114-123 |
1034 |
167 162-170 |
2/14 |
11.00 |
1:32:00 |
4:19 +10
|
8:37 |
123 117-127 |
1060 |
168 166-172 |
9/4 |
11.50 |
1:36:26 |
4:26 |
8:53 |
123 114-127 |
1092 |
166 160-172 |
35/0 |
12.00 |
1:40:31 |
4:05 |
8:09 |
125 121-133 |
1020 |
167 164-172 |
4/3 |
12.50 |
1:44:35 |
4:04 |
8:08 |
123 118-128 |
1001 |
166 160-172 |
2/30 |
13.00 |
1:48:41 |
4:06 |
8:12 |
121 116-126 |
993 |
167 162-178 |
1/15 |
13.50 |
1:52:48 |
4:07 |
8:14 |
121 117-128 |
997 |
167 164-174 |
3/6 |
14.00 |
1:56:51 |
4:03 |
8:06 |
123 116-132 |
996 |
167 164-172 |
4/3 |
14.50 |
2:00:51 |
4:00 |
7:59 |
125 118-131 |
998 |
167 164-174 |
3/4 |
15.00 |
2:04:56 |
4:06 |
8:11 |
122 113-131 |
999 |
166 162-172 |
6/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
167 |
15 |
2:04:41 |
8:19 |
Walk |
0.2 |
122 |
0 |
13 |
1:23:14 |
Still |
0.1 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:40 |
38.62% |
More |
800m |
3:53 |
7:50 |
43.31% |
More |
1km |
4:54 |
7:53 |
45.13% |
More |
Mile |
8:00 |
8:00 |
47.90% |
More |
5k |
25:13 |
8:07 |
51.49% |
More |
5 miles |
41:10 |
8:14 |
51.53% |
More |
10k |
51:22 |
8:16 |
51.69% |
More |
10 miles |
1:23:11 |
8:19 |
52.80% |
More |
Half |
1:49:16 |
8:20 |
53.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:13 |
6:13 |
61.60 |
5km |
21:46 |
7:00 |
59.67 |
5M |
36:49 |
7:22 |
57.62 |
10km |
46:49 |
7:32 |
56.72 |
10M |
1:19:12 |
7:55 |
55.46 |
Half |
1:46:43 |
8:09 |
54.07 |
20M |
2:50:19 |
8:31 |
53.68 |
Mara |
3:49:30 |
8:46 |
53.12 |
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