Mon 21st Jan 2019 at 1:00pm by Shonky
Run > General
-
Time
30:19
-
Miles
4.00
-
Min/mi
7:35
-
Pacing
90%
-
WAVA
61.01
-
Stride(cm)
118
-
Cals
378
-
Cadence
180
-
BPM
126
-
%MHR
73.9
-
B/mi
957
-
Surface
Road
Notes & Comments
Split Summary
===
1) 3m - 23:33(7:51/m) 124/140bpm 284cal 7.65/0mph
2) 1m - 6:46(6:46/m) 136/142bpm 94cal 8.87/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:02 |
1:02 |
8:18 |
106 74-120 |
880 |
175 172-178 |
0.25 |
2:04 |
1:01 |
8:11 |
119 112-123 |
973 |
177 176-180 |
0.38 |
3:01 |
57 |
7:36 |
119 117-122 |
905 |
178 176-182 |
0.50 |
4:05 |
1:05 |
8:39 |
121 117-124 |
1046 |
179 176-182 |
0.63 |
5:04 |
58 |
7:46 |
120 117-123 |
931 |
178 170-182 |
0.75 |
6:02 |
58 |
7:47 |
119 114-122 |
927 |
180 178-182 |
0.88 |
7:05 |
1:03 |
8:24 |
116 114-118 |
975 |
179 176-182 |
1.00 |
8:06 |
1:01 |
8:09 |
119 116-121 |
970 |
179 176-180 |
1.13 |
9:19 |
1:13 |
9:42 |
124 120-128 |
1203 |
178 174-180 |
1.25 |
10:17 |
58 |
7:47 |
122 119-125 |
950 |
180 176-184 |
1.38 |
11:12 |
55 |
7:17 |
121 119-124 |
882 |
179 176-182 |
1.50 |
12:09 |
56 |
7:32 |
122 120-125 |
918 |
180 178-182 |
1.63 |
13:08 |
59 |
7:53 |
125 123-127 |
986 |
179 176-182 |
1.75 |
14:05 |
57 |
7:38 |
125 122-127 |
953 |
180 176-182 |
1.88 |
15:02 |
57 |
7:39 |
125 124-126 |
956 |
180 176-182 |
2.00 |
16:00 |
58 |
7:43 |
127 125-130 |
979 |
180 178-182 |
2.13 |
16:58 |
58 |
7:46 |
128 126-130 |
995 |
181 178-182 |
2.25 |
17:51 |
53 |
7:01 |
129 127-130 |
905 |
179 176-182 |
2.38 |
18:48 |
57 |
7:35 |
128 126-130 |
971 |
181 174-188 |
2.50 |
19:45 |
57 |
7:36 |
127 124-130 |
965 |
181 178-182 |
2.63 |
20:43 |
58 |
7:46 |
130 127-132 |
1010 |
180 178-182 |
2.75 |
21:41 |
58 |
7:45 |
130 127-132 |
1008 |
180 178-182 |
2.88 |
22:38 |
57 |
7:37 |
133 131-135 |
1014 |
179 176-182 |
3.00 |
23:41 |
1:03 |
8:20 |
136 132-140 |
1133 |
179 176-180 |
3.13 |
24:32 |
51 |
6:47 |
137 134-138 |
930 |
180 178-182 |
3.25 |
25:23 |
51 |
6:50 |
135 133-137 |
923 |
182 180-184 |
3.38 |
26:14 |
51 |
6:48 |
135 131-137 |
918 |
183 180-184 |
3.50 |
27:07 |
53 |
7:03 |
138 135-141 |
972 |
184 182-186 |
3.63 |
27:56 |
49 |
6:35 |
135 134-137 |
890 |
185 182-186 |
3.75 |
28:46 |
50 |
6:40 |
133 131-135 |
886 |
182 178-186 |
3.88 |
29:36 |
49 |
6:36 |
135 133-136 |
890 |
182 180-184 |
4.00 |
30:27 |
51 |
6:58 |
138 134-142 |
961 |
182 178-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
179 |
4 |
30:25 |
7:37 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:36 |
49.23% |
More |
800m |
3:18 |
6:39 |
57.16% |
More |
1km |
4:10 |
6:42 |
59.10% |
More |
Mile |
6:46 |
6:46 |
62.02% |
More |
5k |
23:13 |
7:28 |
61.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
60.21 |
5km |
23:12 |
7:28 |
61.50 |
5M |
38:24 |
7:41 |
60.45 |
10km |
48:21 |
7:47 |
59.93 |
10M |
1:20:05 |
8:01 |
59.78 |
Half |
1:46:37 |
8:08 |
58.94 |
20M |
2:46:57 |
8:21 |
59.64 |
Mara |
3:42:17 |
8:29 |
59.73 |
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