Wed 30th Jan 2019 at 5:00pm by Paul N
Run > General
-
Time
1:07:03
-
Miles
8.01
-
Min/mi
8:22
-
Pacing
78%
-
WAVA
52.43
-
Stride(cm)
104
-
Cals
1083
-
Cadence
185
-
BPM
175
-
%MHR
91.4
-
B/mi
1469
-
Asc(m)
140
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:09(8:17/m) 153/172bpm 68cal 7.24/7.6mph
2) 0.62m - 5:09(8:18/m) 170/178bpm 78cal 7.23/7.6mph
3) 0.62m - 4:55(7:54/m) 171/179bpm 75cal 7.59/7.89mph
4) 0.62m - 5:04(8:10/m) 165/175bpm 74cal 7.35/7.97mph
5) 0.62m - 4:49(7:46/m) 166/172bpm 71cal 7.73/7.95mph
6) 0.62m - 4:51(7:48/m) 174/179bpm 75cal 7.7/7.89mph
7) 0.62m - 5:01(8:04/m) 178/188bpm 82cal 7.44/7.85mph
8) 0.62m - 5:08(8:15/m) 185/195bpm 90cal 7.27/7.47mph
9) 0.62m - 5:34(8:57/m) 183/192bpm 95cal 6.7/7.33mph
10) 0.62m - 5:07(8:14/m) 183/192bpm 89cal 7.29/7.83mph
11) 0.62m - 6:23(10:16/m) 183/195bpm 110cal 5.84/7.62mph
12) 0.62m - 5:10(8:20/m) 187/193bpm 92cal 7.21/7.35mph
13) 0.55m - 4:43(8:34/m) 187/191bpm 84cal 7/7.39mph
5:09 5:09 4:55 5:04 4:49 4:51 5:01 5:08 5:34 5:07 6:23 5:10 4:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:10 |
2:10 |
8:40 |
135 101-157 |
1169 |
161 118-174 |
6/3 |
0.50 |
4:10 |
2:00 |
7:59 |
161 156-168 |
1285 |
179 172-184 |
5/1 |
0.75 |
6:14 |
2:05 |
8:18 |
170 163-178 |
1411 |
182 170-186 |
9/2 |
1.00 |
8:14 |
2:00 |
8:00 |
168 164-172 |
1344 |
183 180-190 |
7/3 |
1.25 |
10:22 |
2:07 |
8:30 |
172 167-177 |
1461 |
185 174-190 |
12/3 |
1.50 |
12:25 |
2:03 |
8:14 |
175 171-178 |
1441 |
189 182-194 |
8/2 |
1.75 |
14:22 |
1:57 |
7:46 |
167 164-171 |
1297 |
187 184-190 |
2/4 |
2.00 |
16:28 |
2:07 |
8:27 |
166 163-169 |
1402 |
184 116-192 |
1/4 |
2.25 |
18:27 |
1:58 |
7:53 |
162 158-166 |
1277 |
186 168-190 |
5/6 |
2.50 |
20:24 |
1:58 |
7:52 |
168 162-175 |
1320 |
187 180-190 |
3/5 |
2.75 |
22:19 |
1:55 |
7:39 |
163 160-167 |
1248 |
189 186-192 |
2/9 |
3.00 |
24:16 |
1:56 |
7:46 |
168 164-172 |
1304 |
191 184-194 |
4/4 |
3.25 |
26:17 |
2:01 |
8:06 |
171 165-177 |
1384 |
186 166-194 |
4/2 |
3.50 |
28:12 |
1:54 |
7:38 |
173 170-176 |
1319 |
192 190-196 |
3/3 |
3.75 |
30:09 |
1:58 |
7:50 |
175 171-178 |
1372 |
192 190-196 |
3/1 |
4.00 |
32:08 |
1:59 |
7:57 |
179 173-185 |
1423 |
186 180-194 |
10/12 |
4.25 |
34:10 |
2:02 |
8:06 |
179 168-188 |
1451 |
183 176-186 |
3/7 |
4.50 |
36:12 |
2:02 |
8:07 |
180 174-183 |
1460 |
185 182-190 |
4/5 |
4.75 |
38:14 |
2:03 |
8:11 |
187 177-195 |
1529 |
189 186-192 |
6/3 |
5.00 |
40:20 |
2:06 |
8:24 |
187 182-193 |
1570 |
186 174-190 |
3/3 |
5.25 |
42:44 |
2:24 |
9:36 |
183 175-191 |
1757 |
182 168-190 |
3/3 |
5.50 |
44:55 |
2:11 |
8:42 |
181 175-187 |
1576 |
183 178-186 |
3/5 |
5.75 |
47:00 |
2:06 |
8:22 |
187 182-192 |
1566 |
184 172-188 |
4/7 |
6.00 |
49:04 |
2:04 |
8:16 |
182 174-189 |
1504 |
182 170-188 |
1/9 |
6.25 |
51:04 |
2:00 |
7:59 |
184 176-190 |
1469 |
186 182-190 |
1/10 |
6.50 |
54:27 |
3:23 |
13:30 |
180 154-195 |
2430 |
186 174-190 |
1/1 |
6.75 |
56:27 |
2:00 |
8:02 |
182 168-191 |
1461 |
183 176-190 |
1/2 |
7.00 |
58:30 |
2:03 |
8:13 |
187 181-191 |
1536 |
187 182-192 |
6/2 |
7.25 |
1:00:39 |
2:08 |
8:33 |
185 183-188 |
1582 |
184 174-190 |
3/3 |
7.50 |
1:02:42 |
2:03 |
8:13 |
188 185-192 |
1546 |
186 182-192 |
2/3 |
7.75 |
1:04:48 |
2:07 |
8:26 |
187 183-190 |
1578 |
186 180-190 |
2/4 |
8.00 |
1:07:00 |
2:11 |
8:46 |
187 181-191 |
1639 |
183 172-190 |
4/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
185 |
7.8 |
1:04:23 |
8:17 |
Walk |
3.3 |
159 |
0.2 |
2:14 |
9:39 |
Still |
0.7 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:35 |
39.92% |
More |
800m |
3:49 |
7:40 |
45.14% |
More |
1km |
4:47 |
7:42 |
47.15% |
More |
Mile |
7:47 |
7:47 |
50.08% |
More |
5k |
24:37 |
7:56 |
53.77% |
More |
5 miles |
40:16 |
8:03 |
53.41% |
More |
10k |
50:36 |
8:09 |
53.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:59 |
6:59 |
55.79 |
5km |
23:57 |
7:43 |
55.28 |
5M |
40:10 |
8:02 |
53.55 |
10km |
50:52 |
8:11 |
52.84 |
10M |
1:25:21 |
8:32 |
52.02 |
Half |
1:54:28 |
8:44 |
50.92 |
20M |
3:01:20 |
9:04 |
50.94 |
Mara |
4:03:13 |
9:17 |
50.64 |
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