Sun 13th Jan 2019 at 6:00am by cdnhawk65
Run > Long Run
-
Time
2:22:57
-
Miles
13.81
-
Min/mi
10:21
-
Pacing
73%
-
WAVA
49.39
-
Stride(cm)
93
-
Cals
1254
-
Cadence
166
-
BPM
123
-
%MHR
71.7
-
B/mi
1269
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:28(6:28/km) 112/125bpm 59cal 9.27/10.88kmph
2) 1km - 6:19(6:19/km) 119/123bpm 63cal 9.49/10.48kmph
3) 1km - 6:47(6:47/km) 117/124bpm 61cal 8.85/10.95kmph
4) 1km - 6:27(6:27/km) 117/121bpm 56cal 9.3/10.01kmph
5) 1km - 6:16(6:16/km) 118/123bpm 54cal 9.57/10.68kmph
6) 1km - 6:47(6:47/km) 119/124bpm 58cal 8.85/10.08kmph
7) 1km - 6:10(6:10/km) 122/127bpm 55cal 9.72/10.04kmph
8) 1km - 6:22(6:22/km) 122/124bpm 55cal 9.42/9.98kmph
9) 1km - 6:09(6:09/km) 122/125bpm 53cal 9.75/10.01kmph
10) 1km - 6:17(6:17/km) 123/127bpm 53cal 9.54/9.91kmph
11) 1km - 6:12(6:12/km) 124/128bpm 55cal 9.68/10.35kmph
12) 1km - 6:23(6:23/km) 120/125bpm 45cal 9.4/10.28kmph
13) 1km - 6:22(6:22/km) 123/126bpm 50cal 9.42/10.04kmph
14) 1km - 6:11(6:11/km) 123/127bpm 47cal 9.69/10.01kmph
15) 1km - 6:31(6:31/km) 123/127bpm 50cal 9.2/9.87kmph
16) 1km - 6:34(6:34/km) 126/133bpm 56cal 9.14/10.61kmph
17) 1km - 6:58(6:58/km) 127/131bpm 59cal 8.62/9.61kmph
18) 1km - 6:28(6:28/km) 129/133bpm 59cal 9.27/10.25kmph
19) 1km - 6:54(6:54/km) 127/133bpm 58cal 8.69/10.48kmph
20) 1km - 6:32(6:32/km) 129/135bpm 56cal 9.19/10.98kmph
21) 1km - 6:12(6:12/km) 135/138bpm 67cal 9.68/10.28kmph
22) 1km - 6:19(6:19/km) 136/139bpm 70cal 9.5/11.46kmph
23) 0.23km - 1:18(5:39/km) 139/142bpm 15cal 10.61/10.41kmph
6:28 6:19 6:47 6:27 6:16 6:47 6:10 6:22 6:09 6:17 6:12 6:23 6:22 6:11 6:31 6:34 6:58 6:28 6:54 6:32 6:12 6:19 1:18
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:09 |
5:09 |
10:18 |
107 54-125 |
1102 |
166 122-174 |
| 1.00 |
10:26 |
5:17 |
10:35 |
118 112-121 |
1248 |
166 160-168 |
| 1.50 |
15:25 |
4:59 |
9:57 |
120 115-123 |
1195 |
167 164-172 |
| 2.00 |
20:49 |
5:24 +4
|
10:49 |
116 107-121 |
1254 |
167 160-170 |
| 2.50 |
27:43 |
6:54 +1:29
|
13:48 |
114 91-121 |
1573 |
166 140-172 |
| 3.00 |
32:48 |
5:05 |
10:10 |
117 110-121 |
1189 |
167 160-176 |
| 3.50 |
38:10 |
5:22 |
10:44 |
119 113-123 |
1277 |
165 82-174 |
| 4.00 |
43:20 |
5:10 |
10:20 |
121 115-124 |
1250 |
165 154-170 |
| 4.50 |
48:17 |
4:57 |
9:54 |
122 118-127 |
1207 |
167 166-170 |
| 5.00 |
53:32 |
5:15 +3
|
10:30 |
122 118-124 |
1281 |
167 162-172 |
| 5.50 |
58:27 |
4:56 |
9:51 |
122 118-125 |
1202 |
167 166-172 |
| 6.00 |
1:03:25 |
4:58 |
9:55 |
123 119-126 |
1220 |
168 166-172 |
| 6.50 |
1:08:29 |
5:04 |
10:07 |
124 120-128 |
1255 |
167 160-172 |
| 7.00 |
1:15:07 |
6:38 +1:33
|
13:16 |
119 93-127 |
1579 |
166 164-170 |
| 7.50 |
1:20:12 |
5:05 |
10:11 |
122 118-125 |
1242 |
167 162-174 |
| 8.00 |
1:25:22 |
5:10 |
10:20 |
122 114-125 |
1260 |
167 162-172 |
| 8.50 |
1:30:22 |
5:00 |
10:01 |
123 118-127 |
1231 |
167 162-174 |
| 9.00 |
1:35:27 |
5:05 |
10:10 |
124 121-126 |
1260 |
167 164-172 |
| 9.50 |
1:40:42 |
5:15 +2
|
10:29 |
124 120-127 |
1301 |
167 152-174 |
| 10.00 |
1:46:15 |
5:33 +12
|
11:06 |
127 123-133 |
1409 |
167 160-192 |
| 10.50 |
1:51:55 |
5:40 |
11:20 |
127 122-131 |
1440 |
164 158-170 |
| 11.00 |
1:57:06 |
5:11 |
10:22 |
128 122-133 |
1328 |
166 160-170 |
| 11.50 |
2:02:55 |
5:49 +12
|
11:39 |
128 124-133 |
1490 |
165 158-170 |
| 12.00 |
2:09:11 |
6:16 +51
|
12:31 |
128 113-131 |
1603 |
167 162-172 |
| 12.50 |
2:14:19 |
5:08 |
10:17 |
129 122-135 |
1326 |
166 162-172 |
| 13.00 |
2:19:22 |
5:03 |
10:06 |
135 132-138 |
1364 |
168 166-172 |
| 13.50 |
2:24:38 |
5:16 |
10:31 |
136 132-138 |
1431 |
168 162-172 |
| 13.81 |
2:27:24 |
2:46 |
8:51 |
139 136-142 |
1231 |
168 166-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
166 |
13.8 |
2:27:13 |
10:40 |
| Walk |
0.1 |
116 |
0 |
9 |
18:13 |
| Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:07 |
8:31 |
39.80% |
More |
| 800m |
4:45 |
9:34 |
41.80% |
More |
| 1km |
6:02 |
9:43 |
42.88% |
More |
| Mile |
9:50 |
9:50 |
44.71% |
More |
| 5k |
31:11 |
10:02 |
47.99% |
More |
| 5 miles |
52:00 |
10:24 |
46.92% |
More |
| 10k |
1:04:27 |
10:22 |
47.29% |
More |
| 10 miles |
1:45:54 |
10:35 |
47.61% |
More |
| Half |
2:19:48 |
10:40 |
47.72% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:51 |
8:51 |
49.67 |
| 5km |
29:24 |
9:28 |
50.91 |
| 5M |
48:42 |
9:44 |
50.10 |
| 10km |
1:01:19 |
9:52 |
49.71 |
| 10M |
1:41:32 |
10:09 |
49.65 |
| Half |
2:15:10 |
10:19 |
48.98 |
| 20M |
3:31:41 |
10:35 |
49.56 |
| Mara |
4:41:49 |
10:45 |
49.64 |
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