Sat 12th Jan 2019 at 9:00am by Phill_Young
Run > Warm Down
-
Time
32:01
-
Miles
4.22
-
Min/mi
7:35
-
Pacing
50%
-
WAVA
59.57
-
Stride(cm)
109
-
Cals
450
-
Cadence
194
-
BPM
150
-
%MHR
75.6
-
B/mi
1135
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 7:53(7:53/m) 145/153bpm 111cal 7.62/8.83mph
2) 1m - 8:18(8:18/m) 147/155bpm 116cal 7.23/9.16mph
3) 1m - 7:14(7:14/m) 152/161bpm 102cal 8.29/9.77mph
4) 1m - 7:10(7:10/m) 154/163bpm 100cal 8.37/10.04mph
5) 0.22m - 1:26(6:34/m) 158/161bpm 21cal 9.14/9.18mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:00 |
1:00 +1
|
7:59 |
136 117-143 |
1087 |
189 102-196 |
0.25 |
2:02 |
1:02 |
8:16 |
146 143-147 |
1207 |
187 184-190 |
0.38 |
3:19 |
1:17 +8
|
10:18 |
144 137-147 |
1482 |
182 122-196 |
0.50 |
5:07 |
1:48 +50
|
14:24 |
137 109-145 |
1973 |
194 188-206 |
0.63 |
6:02 |
55 |
7:20 |
150 143-153 |
1101 |
196 192-202 |
0.75 |
6:58 |
56 |
7:24 |
150 148-152 |
1110 |
195 192-196 |
0.88 |
7:54 |
56 |
7:28 |
149 148-150 |
1112 |
195 192-196 |
1.00 |
8:51 |
57 |
7:39 |
148 146-150 |
1133 |
191 188-192 |
1.13 |
9:48 |
57 |
7:35 |
149 148-151 |
1129 |
194 192-196 |
1.25 |
10:47 |
59 |
7:52 |
151 146-155 |
1189 |
193 190-194 |
1.38 |
11:41 |
54 |
7:14 |
151 149-153 |
1091 |
195 192-198 |
1.50 |
12:34 |
53 |
7:04 |
149 147-152 |
1053 |
195 192-196 |
1.63 |
14:18 |
1:44 +15
|
13:50 |
145 135-153 |
2007 |
174 106-200 |
1.75 |
15:18 |
1:00 |
8:03 |
151 148-155 |
1215 |
195 176-200 |
1.88 |
16:39 |
1:21 +13
|
10:46 |
144 134-151 |
1551 |
186 100-204 |
2.00 |
18:24 |
1:45 +47
|
13:56 |
140 105-151 |
1952 |
198 186-208 |
2.13 |
20:19 |
1:56 +1:00
|
15:24 |
143 107-156 |
2202 |
198 164-204 |
2.25 |
21:14 |
55 |
7:17 |
159 156-161 |
1158 |
198 194-202 |
2.38 |
22:35 |
1:21 +24
|
10:47 |
153 135-161 |
1650 |
195 168-204 |
2.50 |
23:57 |
1:22 +21
|
10:57 |
150 133-158 |
1644 |
192 134-210 |
2.63 |
24:54 |
57 |
7:38 |
149 145-154 |
1137 |
200 172-226 |
2.75 |
25:45 |
51 |
6:46 |
153 152-154 |
1034 |
196 192-200 |
2.88 |
26:33 |
48 |
6:27 |
154 151-157 |
994 |
199 196-206 |
3.00 |
27:24 |
51 |
6:45 |
157 154-158 |
1059 |
198 194-200 |
3.13 |
28:16 |
52 |
6:58 |
159 157-162 |
1107 |
199 190-208 |
3.25 |
29:07 |
51 |
6:44 |
160 157-162 |
1078 |
197 184-210 |
3.38 |
29:55 |
48 |
6:25 |
157 156-159 |
1008 |
198 192-206 |
3.50 |
30:47 |
52 |
6:55 |
154 151-157 |
1066 |
197 178-200 |
3.63 |
33:19 |
2:33 +1:26
|
20:20 |
137 110-151 |
2786 |
192 120-204 |
3.75 |
34:12 |
53 |
7:04 |
154 150-158 |
1089 |
201 196-204 |
3.88 |
35:05 |
53 |
7:04 |
159 157-161 |
1124 |
202 200-202 |
4.00 |
36:00 |
54 |
7:15 |
160 157-163 |
1159 |
199 188-204 |
4.13 |
36:49 |
49 |
6:36 |
157 156-159 |
1035 |
200 194-204 |
4.22 |
37:26 |
37 |
6:33 |
159 157-161 |
1041 |
197 188-202 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.1 |
195 |
4.2 |
31:18 |
8:20 |
Walk |
5.4 |
121 |
0 |
2:13 |
1:55:05 |
Still |
0.5 |
- |
- |
13 |
- |
Pause |
9.0 |
- |
- |
3:42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
49.60% |
More |
800m |
3:19 |
6:41 |
55.33% |
More |
1km |
4:07 |
6:38 |
58.25% |
More |
Mile |
6:50 |
6:50 |
60.06% |
More |
5k |
27:19 |
8:48 |
51.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:21 |
6:21 |
64.57 |
5km |
22:42 |
7:18 |
61.42 |
5M |
38:44 |
7:45 |
58.51 |
10km |
49:28 |
7:58 |
57.17 |
10M |
1:24:26 |
8:27 |
55.31 |
Half |
1:54:22 |
8:44 |
53.58 |
20M |
3:04:01 |
9:12 |
52.76 |
Mara |
4:09:16 |
9:31 |
51.94 |
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