Tue 8th Jan 2019 at 4:00pm by rokerroar
Run > General
-
Time
1:42:45
-
Miles
11.50
-
Min/mi
8:56
-
Pacing
22%
-
WAVA
53.03
-
Stride(cm)
102
-
Cals
707
-
Cadence
176
-
BPM
119
-
%MHR
69.5
-
B/mi
1062
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:37(9:37/m) 96/108bpm 51cal 6.24/7.45mph
2) 1m - 8:47(8:47/m) 106/116bpm 52cal 6.83/7.39mph
3) 1m - 8:48(8:48/m) 101/109bpm 49cal 6.82/7.95mph
4) 0.1m - 1:12(12:26/m) 93/102bpm 5cal 4.82/6.18mph
5) 0.12m - 42(5:40/m) 110/128bpm 4cal 10.59/11.86mph
6) 0.17m - 1:48(10:41/m) 112/130bpm 12cal 5.61/10.48mph
7) 0.12m - 45(6:01/m) 120/133bpm 6cal 9.98/10.21mph
8) 0.15m - 1:47(12:07/m) 110/135bpm 12cal 4.95/10.21mph
9) 0.25m - 1:28(5:55/m) 129/145bpm 14cal 10.13/10.58mph
10) 0.28m - 3:05(11:04/m) 128/145bpm 23cal 5.42/9.73mph
11) 0.25m - 1:30(6:01/m) 131/148bpm 14cal 9.98/10.29mph
12) 0.29m - 2:51(9:59/m) 119/148bpm 21cal 6.01/9.85mph
13) 0.25m - 1:28(5:53/m) 138/151bpm 16cal 10.19/10.98mph
14) 0.28m - 3:01(10:38/m) 118/150bpm 21cal 5.64/9.73mph
15) 0.25m - 1:27(5:49/m) 139/154bpm 15cal 10.32/10.94mph
16) 0.28m - 3:09(11:13/m) 120/154bpm 22cal 5.35/9.87mph
17) 0.25m - 1:28(5:52/m) 140/155bpm 15cal 10.22/11.29mph
18) 0.28m - 2:57(10:42/m) 121/155bpm 21cal 5.61/9.81mph
19) 0.25m - 1:26(5:48/m) 139/155bpm 14cal 10.36/10.94mph
20) 0.27m - 3:00(11:03/m) 123/156bpm 21cal 5.43/10mph
21) 0.25m - 1:28(5:52/m) 142/157bpm 16cal 10.23/10.56mph
22) 0.28m - 3:03(10:51/m) 124/156bpm 22cal 5.53/10.02mph
23) 0.25m - 1:28(5:55/m) 144/157bpm 16cal 10.14/11.1mph
24) 0.28m - 3:06(11:03/m) 123/157bpm 21cal 5.43/10.08mph
25) 0.25m - 1:27(5:51/m) 144/157bpm 16cal 10.25/10.52mph
26) 0.28m - 3:08(11:10/m) 124/157bpm 21cal 5.37/9.91mph
27) 0.25m - 1:28(5:54/m) 144/157bpm 16cal 10.16/10.4mph
28) 0.29m - 3:32(12:05/m) 124/157bpm 25cal 4.97/9.79mph
29) 1m - 11:04(11:04/m) 115/125bpm 53cal 5.42/7.68mph
30) 0.12m - 47(6:15/m) 137/145bpm 7cal 9.6/10.18mph
31) 0.17m - 1:31(9:04/m) 128/146bpm 12cal 6.62/9.62mph
32) 0.12m - 46(6:13/m) 138/148bpm 7cal 9.64/10.92mph
33) 0.15m - 1:19(8:48/m) 130/148bpm 10cal 6.81/9.98mph
34) 0.12m - 48(6:27/m) 136/148bpm 7cal 9.31/10.75mph
35) 0.17m - 1:38(9:47/m) 128/148bpm 12cal 6.14/9.6mph
36) 0.12m - 48(6:30/m) 142/152bpm 8cal 9.24/10.35mph
37) 0.17m - 1:51(10:59/m) 130/152bpm 14cal 5.46/9.29mph
38) 0.4m - 3:18(8:19/m) 119/125bpm 16cal 7.21/8.83mph
9:37 8:47 8:48 1:12 42 1:48 45 1:47 1:28 3:05 1:30 2:51 1:28 3:01 1:27 3:09 1:28 2:57 1:26 3:00 1:28 3:03 1:28 3:06 1:27 3:08 1:28 3:32 11:04 47 1:31 46 1:19 48 1:38 48 1:51 3:18
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
4:50 |
4:50 |
9:40 |
93 59-104 |
899 |
179 120-194 |
| 1.00 |
10:17 |
5:27 +41
|
10:55 |
97 70-107 |
1058 |
180 110-188 |
| 1.50 |
14:44 |
4:27 |
8:53 |
107 102-112 |
951 |
184 178-188 |
| 2.00 |
19:05 |
4:21 |
8:42 |
106 100-116 |
922 |
184 180-192 |
| 2.50 |
23:17 |
4:12 |
8:25 |
102 95-109 |
858 |
182 178-194 |
| 3.00 |
33:30 |
10:13 +5:36
|
20:25 |
99 76-108 |
2022 |
176 82-184 |
| 3.50 |
38:41 |
5:11 +50
|
10:23 |
108 79-132 |
1121 |
175 98-194 |
| 4.00 |
44:47 |
6:06 +1:41
|
12:12 |
120 82-145 |
1463 |
168 110-194 |
| 4.50 |
49:03 |
4:16 |
8:32 |
128 100-148 |
1092 |
176 104-196 |
| 5.00 |
53:03 |
4:00 |
8:00 |
128 105-151 |
1024 |
183 122-222 |
| 5.50 |
57:04 |
4:01 |
8:02 |
125 104-154 |
1005 |
180 104-202 |
| 6.00 |
1:01:30 |
4:26 |
8:52 |
127 104-154 |
1126 |
171 90-200 |
| 6.50 |
1:06:32 |
5:02 +48
|
10:04 |
127 96-155 |
1279 |
174 96-202 |
| 7.00 |
1:10:52 |
4:20 |
8:39 |
131 108-155 |
1133 |
177 120-204 |
| 7.50 |
1:15:10 |
4:18 |
8:37 |
132 109-157 |
1137 |
171 108-202 |
| 8.00 |
1:19:37 |
4:26 |
8:53 |
131 108-157 |
1163 |
172 116-202 |
| 8.50 |
1:24:02 |
4:25 |
8:51 |
131 111-157 |
1159 |
174 112-208 |
| 9.00 |
1:29:51 |
5:49 |
11:38 |
125 97-157 |
1454 |
157 78-196 |
| 9.50 |
1:34:59 |
5:08 |
10:16 |
114 95-125 |
1170 |
172 112-200 |
| 10.00 |
1:40:47 |
5:48 +55
|
11:36 |
121 115-137 |
1404 |
183 176-198 |
| 10.50 |
1:44:43 |
3:55 |
7:51 |
134 119-148 |
1052 |
187 176-200 |
| 11.00 |
1:48:50 |
4:08 |
8:15 |
135 117-152 |
1114 |
183 124-194 |
| 11.50 |
1:53:17 |
4:26 |
8:53 |
120 115-127 |
1066 |
182 172-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
83.6 |
183 |
11.1 |
1:34:15 |
8:43 |
| Walk |
14.2 |
117 |
0.4 |
16:27 |
40:38 |
| Still |
0.0 |
- |
- |
3 |
- |
| Pause |
2.2 |
- |
- |
2:32 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:25 |
5:44 |
56.00% |
More |
| 800m |
3:41 |
7:24 |
50.41% |
More |
| 1km |
4:44 |
7:38 |
51.07% |
More |
| Mile |
7:48 |
7:48 |
52.96% |
More |
| 5k |
26:46 |
8:37 |
52.49% |
More |
| 5 miles |
42:42 |
8:32 |
53.50% |
More |
| 10k |
56:34 |
9:06 |
50.39% |
More |
| 10 miles |
1:38:25 |
9:50 |
47.84% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:43 |
7:43 |
53.54 |
| 5km |
25:40 |
8:16 |
54.74 |
| 5M |
42:30 |
8:30 |
53.74 |
| 10km |
53:30 |
8:37 |
53.28 |
| 10M |
1:28:36 |
8:52 |
53.14 |
| Half |
1:57:58 |
9:00 |
52.38 |
| 20M |
3:04:44 |
9:14 |
53.00 |
| Mara |
4:05:57 |
9:23 |
53.08 |
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