Wed 9th Jan 2019 at 5:00pm by rokerroar
Run > General
-
Time
46:02
-
Miles
4.30
-
Min/mi
10:42
-
Pacing
12%
-
WAVA
42.58
-
Stride(cm)
87
-
Cals
405
-
Cadence
173
-
BPM
128
-
%MHR
74.8
-
B/mi
1370
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:03(11:03/m) 119/131bpm 98cal 5.43/7.66mph
2) 1m - 9:20(9:20/m) 136/144bpm 104cal 6.43/8.47mph
3) 1m - 9:23(9:23/m) 139/147bpm 106cal 6.4/7.58mph
4) 0.16m - 1:33(9:41/m) 134/140bpm 14cal 6.2/7.24mph
5) 0.07m - 20(5:06/m) 138/143bpm 3cal 11.75/12.59mph
6) 0.07m - 1:21(18:41/m) 129/141bpm 10cal 3.21/8.93mph
7) 0m - (8:57/m) 119/119bpm 6.7/0mph
8) 0.05m - 20(6:00/m) 124/128bpm 2cal 9.99/11.54mph
9) 0.01m - 3(8:07/m) 131/132bpm 7.4/11.12mph
10) 0.07m - 1:10(17:05/m) 136/141bpm 11cal 3.51/5.16mph
11) 0.06m - 20(5:24/m) 126/129bpm 2cal 11.12/13.44mph
12) 0.07m - 1:11(17:39/m) 122/129bpm 6cal 3.4/8.12mph
13) 0.06m - 20(5:23/m) 116/123bpm 1cal 11.14/14.38mph
14) 0.07m - 1:10(16:36/m) 124/133bpm 6cal 3.61/8.91mph
15) 0.06m - 20(5:17/m) 122/128bpm 2cal 11.35/13.57mph
16) 0.07m - 1:10(16:32/m) 125/134bpm 7cal 3.63/8.75mph
17) 0.06m - 20(5:10/m) 115/127bpm 1cal 11.62/13.21mph
18) 0.07m - 1:09(16:29/m) 124/132bpm 6cal 3.64/8.2mph
19) 0.06m - 20(5:13/m) 122/132bpm 2cal 11.5/13.11mph
20) 0.07m - 1:10(16:55/m) 126/136bpm 7cal 3.55/9.37mph
21) 0.06m - 21(5:26/m) 116/124bpm 1cal 11.03/14.11mph
22) 0.14m - 3:38(25:03/m) 117/133bpm 16cal 2.4/8.08mph
11:03 9:20 9:23 1:33 20 1:21 20 3 1:10 20 1:11 20 1:10 20 1:10 20 1:09 20 1:10 21 3:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:09 |
1:09 |
9:13 |
109 92-119 |
1005 |
182 178-186 |
0.25 |
2:27 |
1:18 |
10:22 |
116 113-118 |
1203 |
180 112-188 |
0.38 |
3:37 |
1:11 |
9:24 |
117 114-120 |
1100 |
182 178-188 |
0.50 |
4:47 |
1:09 |
9:14 |
122 119-126 |
1126 |
184 180-190 |
0.63 |
6:57 |
2:11 |
17:26 |
117 107-128 |
2039 |
169 104-190 |
0.75 |
8:11 |
1:13 |
9:45 |
119 116-123 |
1161 |
185 180-188 |
0.88 |
9:17 |
1:06 |
8:50 |
122 118-125 |
1079 |
184 180-188 |
1.00 |
11:02 |
1:45 |
14:03 |
124 112-130 |
1742 |
184 180-188 |
1.13 |
12:13 |
1:11 |
9:28 |
131 128-138 |
1240 |
184 170-190 |
1.25 |
13:17 |
1:04 |
8:34 |
134 132-137 |
1147 |
182 180-184 |
1.38 |
14:29 |
1:12 |
9:32 |
133 131-138 |
1269 |
182 178-186 |
1.50 |
15:40 |
1:11 |
9:28 |
133 129-138 |
1258 |
185 182-190 |
1.63 |
17:16 |
1:36 |
12:52 |
136 130-140 |
1750 |
165 124-196 |
1.75 |
18:21 |
1:05 |
8:39 |
138 136-141 |
1193 |
183 182-184 |
1.88 |
19:21 |
1:00 |
7:58 |
140 138-142 |
1116 |
183 182-186 |
2.00 |
20:22 |
1:01 |
8:12 |
141 138-143 |
1155 |
183 180-186 |
2.13 |
21:27 |
1:05 |
8:39 |
143 142-146 |
1238 |
185 184-186 |
2.25 |
22:31 |
1:04 |
8:32 |
144 141-145 |
1228 |
185 182-186 |
2.38 |
23:52 |
1:21 |
10:48 |
138 134-142 |
1490 |
183 178-188 |
2.50 |
24:59 |
1:07 |
8:55 |
135 132-137 |
1205 |
185 180-188 |
2.63 |
26:15 |
1:16 |
10:06 |
139 135-146 |
1404 |
181 172-188 |
2.75 |
27:30 |
1:15 |
10:01 |
140 135-146 |
1403 |
184 180-190 |
2.88 |
28:35 |
1:05 |
8:41 |
137 136-139 |
1189 |
180 176-186 |
3.00 |
29:46 |
1:10 |
9:22 |
138 137-141 |
1292 |
175 122-184 |
3.13 |
36:16 |
6:30 +5:25
|
52:00 |
133 116-140 |
6916 |
182 170-232 |
3.25 |
37:27 |
1:11 |
9:31 |
138 135-143 |
1314 |
177 122-198 |
3.38 |
39:09 |
1:42 +3
|
13:33 |
128 119-141 |
1735 |
148 118-192 |
3.50 |
40:32 |
1:24 |
11:09 |
129 123-138 |
1439 |
150 124-196 |
3.63 |
41:58 |
1:26 |
11:28 |
120 113-129 |
1377 |
155 122-200 |
3.75 |
43:26 |
1:28 +6
|
11:43 |
122 115-131 |
1430 |
149 102-200 |
3.88 |
44:52 |
1:26 |
11:26 |
120 112-134 |
1372 |
156 120-200 |
4.00 |
46:19 |
1:27 |
11:36 |
122 113-132 |
1415 |
138 90-200 |
4.13 |
47:43 |
1:24 |
11:10 |
124 114-135 |
1385 |
141 94-208 |
4.25 |
51:05 |
3:22 +1
|
26:54 |
117 106-131 |
3148 |
160 88-204 |
4.30 |
51:36 |
31 |
11:06 |
123 117-128 |
1366 |
173 170-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
69.0 |
184 |
3.7 |
33:53 |
10:35 |
Walk |
19.6 |
124 |
0.6 |
11:12 |
19:43 |
Still |
1.6 |
- |
- |
57 |
- |
Pause |
9.7 |
- |
- |
5:34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:05 |
39.69% |
More |
800m |
4:08 |
8:19 |
44.88% |
More |
1km |
5:13 |
8:23 |
46.47% |
More |
Mile |
8:53 |
8:53 |
46.51% |
More |
5k |
35:58 |
11:35 |
39.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:49 |
9:49 |
42.08 |
5km |
32:37 |
10:30 |
43.08 |
5M |
54:01 |
10:48 |
42.29 |
10km |
1:08:00 |
10:57 |
41.92 |
10M |
1:52:37 |
11:16 |
41.80 |
Half |
2:29:56 |
11:27 |
41.21 |
20M |
3:54:48 |
11:44 |
41.70 |
Mara |
5:12:36 |
11:56 |
41.76 |
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