Tue 15th Jan 2019 at 6:00am by Phill_Young
Run > Steady-State
-
Time
31:59
-
Miles
4.01
-
Min/mi
7:59
-
Pacing
94%
-
WAVA
56.58
-
Stride(cm)
107
-
Cals
376
-
Cadence
189
-
BPM
134
-
%MHR
67.8
-
B/mi
1071
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:04(8:04/m) 130/142bpm 97cal 7.43/8.12mph
2) 1m - 7:59(7:59/m) 135/146bpm 98cal 7.51/8.39mph
3) 1m - 8:00(8:00/m) 139/149bpm 99cal 7.5/8.58mph
4) 1m - 7:52(7:52/m) 133/145bpm 82cal 7.62/8.35mph
5) 0.01m - 2(5:12/m) 138/138bpm 11.52/8.18mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:04 |
1:04 |
8:35 |
109 59-129 |
935 |
191 144-202 |
0.25 |
2:05 |
1:00 |
8:02 |
134 128-140 |
1076 |
192 188-198 |
0.38 |
3:01 |
57 |
7:34 |
135 128-139 |
1022 |
188 186-194 |
0.50 |
3:58 |
57 |
7:32 |
127 124-132 |
957 |
188 178-198 |
0.63 |
5:02 |
1:04 |
8:33 |
135 132-139 |
1154 |
189 186-192 |
0.75 |
6:05 |
1:03 |
8:27 |
140 138-142 |
1184 |
190 186-192 |
0.88 |
7:03 |
58 |
7:40 |
136 126-140 |
1043 |
188 182-192 |
1.00 |
8:04 |
1:01 |
8:10 |
130 124-138 |
1063 |
190 186-194 |
1.13 |
9:06 |
1:02 |
8:14 |
140 136-144 |
1153 |
191 184-192 |
1.25 |
10:07 |
1:01 |
8:09 |
141 139-143 |
1148 |
191 188-192 |
1.38 |
11:10 |
1:03 |
8:24 |
139 137-142 |
1168 |
189 184-190 |
1.50 |
12:12 |
1:02 |
8:14 |
143 138-146 |
1177 |
189 180-192 |
1.63 |
13:13 |
1:01 |
8:11 |
138 131-143 |
1129 |
188 184-190 |
1.75 |
14:12 |
59 |
7:49 |
125 121-131 |
978 |
186 182-190 |
1.88 |
15:07 |
56 |
7:24 |
124 121-129 |
918 |
187 182-190 |
2.00 |
16:04 |
56 |
7:30 |
124 121-129 |
929 |
187 184-190 |
2.13 |
17:07 |
1:04 |
8:30 |
128 123-132 |
1088 |
188 174-196 |
2.25 |
18:03 |
56 |
7:28 |
137 132-140 |
1024 |
191 188-194 |
2.38 |
19:02 |
59 |
7:48 |
139 137-140 |
1085 |
190 188-194 |
2.50 |
20:05 |
1:03 |
8:22 |
143 138-148 |
1197 |
191 190-194 |
2.63 |
21:05 |
1:00 |
8:00 |
148 146-149 |
1185 |
191 190-194 |
2.75 |
22:06 |
1:01 |
8:11 |
145 143-147 |
1186 |
191 188-192 |
2.88 |
23:03 |
57 |
7:37 |
139 130-147 |
1058 |
189 184-192 |
3.00 |
24:04 |
1:01 |
8:04 |
131 126-133 |
1057 |
188 184-190 |
3.13 |
25:01 |
58 |
7:40 |
130 127-132 |
997 |
187 186-188 |
3.25 |
26:00 |
59 |
7:54 |
127 125-129 |
1003 |
187 184-190 |
3.38 |
26:59 |
59 |
7:51 |
126 124-128 |
990 |
187 186-190 |
3.50 |
27:57 |
57 |
7:38 |
132 128-139 |
1008 |
189 186-192 |
3.63 |
28:58 |
1:01 |
8:08 |
142 139-144 |
1155 |
190 182-192 |
3.75 |
29:56 |
58 |
7:45 |
141 138-145 |
1093 |
189 176-192 |
3.88 |
30:53 |
58 |
7:41 |
132 126-142 |
1014 |
189 180-194 |
4.00 |
31:56 |
1:03 |
8:21 |
136 131-140 |
1135 |
189 172-194 |
4.01 |
31:59 |
3 |
7:13 |
138 138-138 |
996 |
188 188-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
189 |
4 |
31:57 |
7:59 |
Walk |
0.1 |
154 |
0 |
2 |
14:14 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
43.24% |
More |
800m |
3:47 |
7:36 |
48.65% |
More |
1km |
4:45 |
7:39 |
50.51% |
More |
Mile |
7:44 |
7:44 |
53.02% |
More |
5k |
24:39 |
7:56 |
56.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
61.05 |
5km |
24:01 |
7:44 |
58.06 |
5M |
40:59 |
8:12 |
55.30 |
10km |
52:19 |
8:25 |
54.05 |
10M |
1:29:19 |
8:56 |
52.28 |
Half |
2:01:00 |
9:14 |
50.64 |
20M |
3:14:41 |
9:44 |
49.87 |
Mara |
4:23:43 |
10:04 |
49.09 |
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