Thu 31st Jan 2019 at 7:00pm by crjeanes
Run > General
-
Time
40:05
-
Miles
4.76
-
Min/mi
8:25
-
Pacing
20%
-
WAVA
51.46
-
Stride(cm)
106
-
Cals
482
-
Cadence
181
-
BPM
159
-
%MHR
74.4
-
B/mi
1341
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:45(5:45/km) 147/152bpm 71cal 10.45/11.02kmph
2) 1km - 5:45(5:45/km) 148/154bpm 72cal 10.44/10.95kmph
3) 0.1km - 40(6:18/km) 152/156bpm 8cal 9.51/10.45kmph
4) 0.03km - 11(6:13/km) 133/137bpm 1cal 9.64/11.19kmph
5) 0.03km - 7(3:37/km) 143/148bpm 1cal 16.61/13.54kmph
6) 0.05km - 14(4:23/km) 154/156bpm 3cal 13.71/14.61kmph
7) 0.05km - 15(4:35/km) 158/161bpm 3cal 13.1/13kmph
8) 0.03km - 9(4:45/km) 163/164bpm 2cal 12.61/13.07kmph
9) 0.1km - 23(4:03/km) 166/169bpm 5cal 14.81/14.04kmph
10) 0.03km - 10(5:20/km) 169/170bpm 2cal 11.24/14.14kmph
11) 0.03km - 8(4:39/km) 168/169bpm 1cal 12.89/12.09kmph
12) 0.03km - 9(4:35/km) 168/169bpm 2cal 13.11/14.71kmph
13) 0.06km - 15(4:24/km) 170/172bpm 3cal 13.64/13.3kmph
14) 0.03km - 9(5:15/km) 171/173bpm 2cal 11.44/13.64kmph
15) 0.1km - 26(4:25/km) 171/173bpm 6cal 13.56/13.27kmph
16) 0.03km - 10(4:59/km) 172/174bpm 2cal 12.05/13.37kmph
17) 0.03km - 8(4:40/km) 171/172bpm 1cal 12.87/12.8kmph
18) 0.04km - 9(4:21/km) 170/171bpm 2cal 13.82/12.9kmph
19) 0.05km - 15(5:09/km) 170/172bpm 3cal 11.65/12.77kmph
20) 0.03km - 9(4:59/km) 172/172bpm 2cal 12.05/12.83kmph
21) 0.06km - 16(4:16/km) 171/172bpm 3cal 14.04/13.2kmph
22) 0.01km - 4(5:16/km) 155/172bpm 1cal 11.38/13.37kmph
23) 0.01km - 2(6:29/km) 135/135bpm 9.26/10.38kmph
24) 0.03km - 8(4:06/km) 140/146bpm 1cal 14.63/15.85kmph
25) 0.03km - 9(5:56/km) 153/155bpm 1cal 10.11/15.65kmph
26) 0.05km - 14(4:12/km) 159/162bpm 3cal 14.28/14.24kmph
27) 0.03km - 9(4:31/km) 165/167bpm 2cal 13.31/13.81kmph
28) 0.09km - 22(4:07/km) 170/172bpm 5cal 14.58/14.75kmph
29) 0.04km - 12(5:24/km) 173/174bpm 3cal 11.11/14.51kmph
30) 0.03km - 8(4:54/km) 172/173bpm 1cal 12.27/12.77kmph
31) 0.03km - 9(4:59/km) 173/175bpm 2cal 12.05/13.47kmph
32) 0.06km - 15(4:27/km) 174/176bpm 3cal 13.46/13.94kmph
33) 0.03km - 9(4:42/km) 175/177bpm 2cal 12.75/14.11kmph
34) 0.09km - 22(4:16/km) 176/177bpm 5cal 14.07/14.38kmph
35) 0.03km - 9(5:25/km) 177/178bpm 2cal 11.07/14.48kmph
36) 0.03km - 8(5:05/km) 176/177bpm 2cal 11.8/12.8kmph
37) 0.04km - 11(4:50/km) 176/177bpm 2cal 12.43/13.3kmph
38) 0.05km - 15(4:51/km) 176/177bpm 3cal 12.36/11.22kmph
39) 0.06km - 16(4:42/km) 176/177bpm 4cal 12.77/11.99kmph
40) 0.08km - 23(4:36/km) 175/177bpm 5cal 13.04/15.25kmph
41) 0.02km - 7(6:39/km) 170/178bpm 1cal 9.03/11.49kmph
42) 0km - 1(7:24/km) 123/123bpm 8.1/0kmph
43) 0.02km - 5(4:24/km) 140/142bpm 13.65/15.22kmph
44) 0.03km - 9(4:18/km) 146/149bpm 1cal 13.95/15.55kmph
45) 0.08km - 19(4:00/km) 157/163bpm 3cal 14.99/14.85kmph
46) 0.03km - 9(5:59/km) 166/167bpm 2cal 10.03/14.95kmph
47) 0.09km - 23(4:13/km) 170/172bpm 5cal 14.22/14.68kmph
48) 0.04km - 10(4:28/km) 172/173bpm 2cal 13.44/14.75kmph
49) 0.03km - 8(5:06/km) 172/172bpm 1cal 11.75/12.6kmph
50) 0.03km - 10(5:24/km) 172/173bpm 2cal 11.11/12.66kmph
51) 0.06km - 16(4:46/km) 172/174bpm 3cal 12.59/12.93kmph
52) 0.03km - 10(4:55/km) 173/175bpm 2cal 12.22/13.07kmph
53) 0.09km - 25(4:36/km) 174/175bpm 6cal 13.05/13.44kmph
54) 0.04km - 10(4:50/km) 175/176bpm 2cal 12.43/13.4kmph
55) 0.03km - 8(4:50/km) 173/175bpm 1cal 12.41/12.02kmph
56) 0.03km - 10(5:26/km) 173/174bpm 2cal 11.03/12.36kmph
57) 0.06km - 16(4:15/km) 173/175bpm 3cal 14.1/16.23kmph
58) 0.03km - 9(5:13/km) 174/175bpm 2cal 11.49/14.14kmph
59) 0.09km - 24(4:28/km) 174/175bpm 5cal 13.41/14.21kmph
60) 0.02km - 6(6:29/km) 164/175bpm 1cal 9.26/13.84kmph
61) 0.02km - 6(6:58/km) 141/144bpm 8.62/10.21kmph
62) 0.03km - 8(4:29/km) 145/147bpm 1cal 13.38/14.11kmph
63) 0.03km - 10(5:36/km) 152/157bpm 1cal 10.71/14.28kmph
64) 0.06km - 15(4:23/km) 160/165bpm 3cal 13.67/13.37kmph
65) 0.03km - 9(4:43/km) 167/168bpm 2cal 12.73/13.4kmph
66) 0.09km - 23(4:06/km) 171/174bpm 5cal 14.63/14.14kmph
67) 0.04km - 13(6:07/km) 174/174bpm 3cal 9.81/14.34kmph
68) 0.03km - 8(4:42/km) 174/174bpm 1cal 12.78/12.66kmph
69) 0.03km - 10(5:22/km) 174/176bpm 2cal 11.19/13.13kmph
70) 0.06km - 16(4:22/km) 174/175bpm 3cal 13.74/13.84kmph
71) 0.03km - 10(5:27/km) 175/175bpm 2cal 11.02/13.98kmph
72) 0.09km - 24(4:24/km) 175/176bpm 5cal 13.62/14.14kmph
73) 0.02km - 10(6:51/km) 176/177bpm 2cal 8.75/14.11kmph
74) 0.03km - 9(5:56/km) 176/176bpm 2cal 10.12/10.95kmph
75) 0.03km - 10(4:54/km) 175/176bpm 2cal 12.23/11.82kmph
76) 0.06km - 17(4:20/km) 174/175bpm 4cal 13.82/12.02kmph
77) 0.06km - 17(5:01/km) 174/175bpm 4cal 11.97/12.39kmph
78) 0.08km - 23(5:00/km) 174/176bpm 5cal 11.99/11.99kmph
79) 0.01km - 6(7:36/km) 152/176bpm 1cal 7.9/11.99kmph
80) 0.01km - (20/km) 152/176bpm 1cal 7.9/11.99kmph
81) 0.03km - 9(4:38/km) 150/152bpm 1cal 12.93/18.21kmph
82) 0.08km - 20(4:11/km) 160/166bpm 4cal 14.35/14.44kmph
83) 0.03km - 11(5:48/km) 167/170bpm 2cal 10.34/14.54kmph
84) 0.09km - 24(4:25/km) 170/173bpm 5cal 13.59/14.48kmph
85) 0.03km - 12(6:05/km) 172/173bpm 2cal 9.86/14.18kmph
86) 0.03km - 8(4:27/km) 172/173bpm 1cal 13.48/14.08kmph
87) 0.03km - 10(6:10/km) 172/173bpm 2cal 9.73/13.77kmph
88) 0.06km - 16(4:36/km) 173/174bpm 3cal 13.03/13.91kmph
89) 0.03km - 11(5:58/km) 173/174bpm 2cal 10.06/13.71kmph
90) 0.1km - 26(4:29/km) 173/174bpm 6cal 13.38/13.54kmph
91) 0.03km - 10(5:42/km) 173/174bpm 2cal 10.53/13.54kmph
92) 0.03km - 9(4:49/km) 172/172bpm 2cal 12.44/12.12kmph
93) 0.03km - 10(5:11/km) 172/173bpm 2cal 11.58/12.73kmph
94) 0.06km - 16(4:36/km) 172/173bpm 3cal 13.06/13.91kmph
95) 0.02km - 9(5:54/km) 173/174bpm 2cal 10.17/13.67kmph
96) 0.09km - 22(4:06/km) 175/177bpm 5cal 14.61/16.26kmph
97) 1km - 5:51(5:51/km) 155/177bpm 72cal 10.25/15.18kmph
98) 0.48km - 2:44(5:46/km) 153/160bpm 31cal 10.4/12.43kmph
5:45 5:45 40 11 7 14 15 9 23 10 8 9 15 9 26 10 8 9 15 9 16 4 2 8 9 14 9 22 12 8 9 15 9 22 9 8 11 15 16 23 7 1 5 9 19 9 23 10 8 10 16 10 25 10 8 10 16 9 24 6 6 8 10 15 9 23 13 8 10 16 10 24 10 9 10 17 17 23 6 9 20 11 24 12 8 10 16 11 26 10 9 10 16 9 22 5:
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:18 |
2:18 |
9:10 |
145 120-151 |
1330 |
181 174-186 |
| 0.50 |
4:37 |
2:20 |
9:19 |
149 144-152 |
1389 |
177 170-184 |
| 0.75 |
6:57 |
2:20 |
9:19 |
149 146-153 |
1389 |
175 170-184 |
| 1.00 |
9:44 |
2:47 +30
|
11:06 |
145 126-153 |
1611 |
177 140-182 |
| 1.25 |
12:03 |
2:20 |
9:18 |
150 147-155 |
1396 |
176 172-180 |
| 1.50 |
16:03 |
3:59 +2:01
|
15:58 |
155 121-170 |
2474 |
182 162-200 |
| 1.75 |
17:57 |
1:54 |
7:36 |
170 167-174 |
1293 |
184 174-194 |
| 2.00 |
20:57 |
3:00 +1:11
|
12:01 |
165 122-174 |
1983 |
184 108-194 |
| 2.25 |
22:51 |
1:54 |
7:35 |
175 170-178 |
1327 |
187 174-198 |
| 2.50 |
26:29 |
3:38 +1:49
|
14:33 |
165 122-178 |
2402 |
188 128-202 |
| 2.75 |
28:26 |
1:57 |
7:46 |
173 170-176 |
1345 |
187 172-202 |
| 3.00 |
31:05 |
2:39 +45
|
10:37 |
165 140-175 |
1752 |
190 126-210 |
| 3.25 |
33:05 |
2:00 |
8:01 |
175 173-177 |
1404 |
187 170-204 |
| 3.50 |
35:54 |
2:48 +54
|
11:13 |
166 96-176 |
1861 |
191 134-214 |
| 3.75 |
37:56 |
2:02 |
8:10 |
173 171-174 |
1412 |
186 166-206 |
| 4.00 |
43:22 |
5:26 +3:15
|
21:44 |
157 119-177 |
3411 |
182 148-208 |
| 4.25 |
45:40 |
2:18 |
9:14 |
159 156-161 |
1467 |
174 170-180 |
| 4.50 |
48:03 |
2:23 |
9:32 |
157 152-163 |
1496 |
172 166-178 |
| 4.75 |
52:03 |
3:59 +1:40
|
15:57 |
153 105-160 |
2441 |
173 130-190 |
| 4.76 |
52:10 |
7 |
10:46 |
157 156-157 |
1691 |
172 170-176 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:46 |
7:08 |
42.80% |
More |
| 800m |
3:37 |
7:17 |
48.03% |
More |
| 1km |
5:25 |
8:43 |
42.00% |
More |
| Mile |
8:24 |
8:24 |
46.70% |
More |
| 5k |
31:37 |
10:11 |
42.18% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:40 |
7:40 |
51.19 |
| 5km |
25:30 |
8:12 |
52.30 |
| 5M |
42:14 |
8:27 |
51.25 |
| 10km |
53:10 |
8:33 |
50.84 |
| 10M |
1:28:03 |
8:48 |
50.70 |
| Half |
1:57:13 |
8:57 |
49.98 |
| 20M |
3:03:34 |
9:11 |
50.57 |
| Mara |
4:04:24 |
9:20 |
50.65 |
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