Fri 11th Jan 2019 at 5:00pm by rokerroar
Run > General
-
Time
59:03
-
Miles
5.97
-
Min/mi
9:53
-
Pacing
79%
-
WAVA
46.32
-
Stride(cm)
94
-
Cals
669
-
Cadence
174
-
BPM
148
-
%MHR
86.6
-
B/mi
1464
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:55(9:55/m) 137/148bpm 111cal 6.05/8.5mph
2) 1m - 9:23(9:23/m) 151/163bpm 120cal 6.4/8.12mph
3) 1m - 9:04(9:04/m) 158/163bpm 120cal 6.62/7.64mph
4) 1m - 9:35(9:35/m) 156/162bpm 122cal 6.27/8.27mph
5) 0.84m - 8:14(9:47/m) 162/169bpm 110cal 6.13/7.22mph
6) 0.06m - 20(5:42/m) 154/157bpm 4cal 10.54/11.9mph
7) 0.07m - 1:13(16:50/m) 147/159bpm 11cal 3.56/9.31mph
8) 0.06m - 20(5:20/m) 134/136bpm 1cal 11.25/12.08mph
9) 0.07m - 1:14(17:33/m) 140/150bpm 8cal 3.42/8.7mph
10) 0.06m - 20(5:11/m) 132/143bpm 1cal 11.58/12.77mph
11) 0.07m - 1:12(17:04/m) 144/154bpm 9cal 3.52/11.46mph
12) 0.07m - 20(5:05/m) 136/147bpm 1cal 11.8/13.82mph
13) 0.07m - 1:12(17:28/m) 142/151bpm 9cal 3.43/7.31mph
14) 0.06m - 20(5:11/m) 135/147bpm 1cal 11.59/13.52mph
15) 0.07m - 1:12(17:25/m) 142/157bpm 9cal 3.44/6.03mph
16) 0.06m - 20(5:17/m) 125/134bpm 11.37/12.9mph
17) 0.07m - 1:16(18:19/m) 140/151bpm 8cal 3.28/8.54mph
18) 0.06m - 20(5:15/m) 131/142bpm 1cal 11.42/13.27mph
19) 0.07m - 1:11(18:03/m) 136/150bpm 7cal 3.32/6.57mph
20) 0.06m - 20(5:26/m) 126/138bpm 1cal 11.05/12.9mph
21) 0.11m - 1:30(13:15/m) 145/152bpm 13cal 4.53/7.7mph
22) 0.02m - 14(9:31/m) 146/149bpm 2cal 6.3/6.91mph
9:55 9:23 9:04 9:35 8:14 20 1:13 20 1:14 20 1:12 20 1:12 20 1:12 20 1:16 20 1:11 20 1:30 14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:28 |
2:28 +3
|
9:53 |
126 92-139 |
1246 |
179 176-184 |
0.50 |
4:50 |
2:22 |
9:28 |
138 133-142 |
1307 |
180 176-186 |
0.75 |
7:24 |
2:34 |
10:14 |
141 135-147 |
1444 |
181 176-192 |
1.00 |
9:58 |
2:34 |
10:16 |
142 139-147 |
1457 |
184 180-188 |
1.25 |
12:17 |
2:19 |
9:17 |
146 141-152 |
1354 |
183 178-188 |
1.50 |
15:03 |
2:46 |
11:06 |
150 140-154 |
1664 |
184 180-190 |
1.75 |
17:12 |
2:08 |
8:33 |
153 148-157 |
1307 |
184 180-188 |
2.00 |
19:21 |
2:09 |
8:36 |
158 154-162 |
1360 |
183 180-188 |
2.25 |
21:27 |
2:06 |
8:25 |
158 155-160 |
1331 |
182 180-186 |
2.50 |
23:48 |
2:21 |
9:23 |
156 151-161 |
1465 |
180 174-184 |
2.75 |
26:07 |
2:19 |
9:16 |
158 155-162 |
1465 |
179 174-182 |
3.00 |
28:25 |
2:18 |
9:10 |
158 154-161 |
1450 |
177 174-182 |
3.25 |
30:44 |
2:19 |
9:17 |
159 156-162 |
1476 |
178 176-184 |
3.50 |
33:03 |
2:19 |
9:18 |
159 157-162 |
1478 |
178 174-182 |
3.75 |
35:46 |
2:43 |
10:52 |
151 138-158 |
1642 |
179 176-184 |
4.00 |
37:59 |
2:13 |
8:51 |
156 155-160 |
1381 |
180 178-182 |
4.25 |
40:10 |
2:11 |
8:46 |
159 157-162 |
1393 |
181 178-182 |
4.50 |
42:46 |
2:36 |
10:22 |
161 157-166 |
1669 |
180 174-182 |
4.75 |
45:10 |
2:24 |
9:36 |
165 162-169 |
1583 |
177 174-180 |
5.00 |
47:54 |
2:45 |
10:58 |
152 133-166 |
1667 |
160 118-196 |
5.25 |
50:56 |
3:01 |
12:05 |
139 127-154 |
1679 |
139 86-204 |
5.50 |
53:48 |
2:53 |
11:31 |
140 129-157 |
1611 |
157 118-208 |
5.75 |
56:56 |
3:08 +15
|
12:30 |
135 121-151 |
1688 |
153 110-206 |
5.97 |
59:21 |
2:25 |
11:13 |
140 121-151 |
1570 |
168 110-206 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.7 |
181 |
5.5 |
50:14 |
9:12 |
Walk |
13.8 |
121 |
0.5 |
8:14 |
17:14 |
Still |
1.0 |
- |
- |
37 |
- |
Pause |
0.4 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
38.63% |
More |
800m |
4:11 |
8:25 |
44.38% |
More |
1km |
5:17 |
8:30 |
45.87% |
More |
Mile |
8:42 |
8:42 |
47.52% |
More |
5k |
28:42 |
9:14 |
48.96% |
More |
5 miles |
47:46 |
9:33 |
47.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:53 |
8:53 |
46.50 |
5km |
29:33 |
9:31 |
47.55 |
5M |
48:56 |
9:47 |
46.68 |
10km |
1:01:36 |
9:55 |
46.28 |
10M |
1:42:01 |
10:12 |
46.15 |
Half |
2:15:50 |
10:22 |
45.49 |
20M |
3:32:42 |
10:38 |
46.03 |
Mara |
4:43:12 |
10:49 |
46.10 |
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