Sun 3rd Feb 2019 at 7:00am by JoeCarr28
Run > Long Run
-
Time
3:21:14
-
Miles
18.10
-
Min/mi
11:07
-
Pacing
80%
-
WAVA
44.83
-
Stride(cm)
80
-
Cals
1439
-
Cadence
182
-
BPM
138
-
%MHR
75.6
-
B/mi
1530
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:13(6:13/km) 132/143bpm 58cal 9.65/11.08kmph
2) 1km - 6:33(6:33/km) 143/151bpm 67cal 9.15/10.85kmph
3) 1km - 6:57(6:57/km) 136/152bpm 62cal 8.64/10.85kmph
4) 1km - 6:15(6:15/km) 137/147bpm 56cal 9.61/10.78kmph
5) 1km - 5:45(5:45/km) 133/148bpm 46cal 10.42/11.92kmph
6) 1km - 7:56(7:56/km) 133/149bpm 60cal 7.56/9.98kmph
7) 1km - 6:06(6:06/km) 137/149bpm 53cal 9.84/11.39kmph
8) 1km - 6:50(6:50/km) 141/150bpm 65cal 8.78/9.44kmph
9) 1km - 6:55(6:55/km) 145/151bpm 67cal 8.67/10.01kmph
10) 1km - 7:03(7:03/km) 146/157bpm 67cal 8.51/9.91kmph
11) 1km - 7:42(7:42/km) 144/154bpm 68cal 7.79/9.91kmph
12) 1km - 7:07(7:07/km) 149/158bpm 69cal 8.43/10.31kmph
13) 1km - 7:28(7:28/km) 142/160bpm 54cal 8.04/11.22kmph
14) 1km - 7:02(7:02/km) 140/157bpm 47cal 8.53/10.92kmph
15) 1km - 7:02(7:02/km) 140/152bpm 50cal 8.54/9.41kmph
16) 1km - 6:30(6:30/km) 132/152bpm 28cal 9.24/10.41kmph
17) 1km - 7:37(7:37/km) 135/149bpm 40cal 7.88/10.58kmph
18) 1km - 6:45(6:45/km) 136/149bpm 38cal 8.88/10.75kmph
19) 1km - 6:56(6:56/km) 130/149bpm 27cal 8.65/10.71kmph
20) 1km - 6:45(6:45/km) 138/154bpm 44cal 8.88/11.19kmph
21) 1km - 7:19(7:19/km) 124/138bpm 20cal 8.21/11.72kmph
22) 1km - 6:05(6:05/km) 131/141bpm 26cal 9.86/10.98kmph
23) 1km - 6:07(6:07/km) 132/138bpm 32cal 9.81/11.92kmph
24) 1km - 7:20(7:20/km) 142/158bpm 57cal 8.17/11.92kmph
25) 1km - 7:04(7:04/km) 148/158bpm 68cal 8.5/9.51kmph
26) 1km - 7:11(7:11/km) 141/152bpm 52cal 8.36/12.19kmph
27) 1km - 7:22(7:22/km) 133/156bpm 36cal 8.14/11.62kmph
28) 1km - 7:47(7:47/km) 131/147bpm 32cal 7.71/11.39kmph
29) 1km - 6:42(6:42/km) 138/155bpm 42cal 8.95/10.98kmph
30) 0.13km - 51(6:44/km) 149/150bpm 8cal 8.92/9.17kmph
6:13 6:33 6:57 6:15 5:45 7:56 6:06 6:50 6:55 7:03 7:42 7:07 7:28 7:02 7:02 6:30 7:37 6:45 6:56 6:45 7:19 6:05 6:07 7:20 7:04 7:11 7:22 7:47 6:42 51
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:01 |
5:01 |
10:01 |
131 100-143 |
1312 |
185 172-192 |
| 1.00 |
10:04 |
5:03 |
10:06 |
142 136-151 |
1435 |
188 176-194 |
| 1.50 |
15:55 |
5:51 |
11:42 |
138 116-152 |
1615 |
180 94-190 |
| 2.00 |
21:04 |
5:09 |
10:18 |
138 127-147 |
1422 |
184 128-196 |
| 2.50 |
26:04 |
5:00 |
10:00 |
136 120-147 |
1361 |
181 126-190 |
| 3.00 |
30:36 |
4:32 |
9:05 |
132 119-148 |
1199 |
187 182-190 |
| 3.50 |
36:11 |
5:34 |
11:08 |
140 118-149 |
1560 |
183 122-190 |
| 4.00 |
42:01 |
5:50 |
11:40 |
128 112-145 |
1494 |
173 94-232 |
| 4.50 |
47:20 |
5:19 |
10:38 |
139 131-149 |
1478 |
186 180-190 |
| 5.00 |
52:54 |
5:34 |
11:08 |
143 134-150 |
1592 |
183 114-190 |
| 5.50 |
58:26 |
5:32 |
11:04 |
145 135-151 |
1605 |
185 166-188 |
| 6.00 |
1:04:16 |
5:51 |
11:41 |
147 139-157 |
1718 |
182 176-188 |
| 6.50 |
1:10:15 |
5:59 |
11:58 |
143 119-152 |
1710 |
182 116-190 |
| 7.00 |
1:16:16 |
6:01 |
12:02 |
147 136-158 |
1770 |
184 118-192 |
| 7.50 |
1:21:56 |
5:40 |
11:20 |
148 141-155 |
1677 |
186 180-192 |
| 8.00 |
1:27:58 |
6:02 |
12:04 |
143 124-160 |
1724 |
177 116-190 |
| 8.50 |
1:33:31 |
5:33 |
11:07 |
133 119-148 |
1478 |
184 112-190 |
| 9.00 |
1:39:13 |
5:41 |
11:23 |
145 130-157 |
1650 |
185 174-190 |
| 9.50 |
1:44:45 |
5:32 |
11:04 |
142 134-152 |
1571 |
186 178-194 |
| 10.00 |
1:49:59 |
5:14 |
10:28 |
127 118-135 |
1328 |
186 144-196 |
| 10.50 |
1:56:01 |
6:02 |
12:04 |
136 126-149 |
1642 |
184 116-194 |
| 11.00 |
2:01:29 |
5:29 |
10:57 |
138 123-149 |
1511 |
187 116-196 |
| 11.50 |
2:07:37 |
6:07 |
12:15 |
126 120-132 |
1543 |
179 88-194 |
| 12.00 |
2:13:25 |
5:48 |
11:36 |
137 122-154 |
1590 |
173 106-192 |
| 12.50 |
2:18:25 |
5:00 |
10:00 |
136 123-146 |
1360 |
188 112-196 |
| 13.00 |
2:24:19 |
5:54 |
11:48 |
122 108-132 |
1439 |
170 84-188 |
| 13.50 |
2:29:14 |
4:55 |
9:50 |
131 121-141 |
1288 |
184 116-190 |
| 14.00 |
2:33:56 |
4:42 |
9:24 |
133 127-138 |
1250 |
185 178-190 |
| 14.50 |
2:39:16 |
5:21 |
10:42 |
129 114-137 |
1379 |
174 112-192 |
| 15.00 |
2:45:20 |
6:04 |
12:08 |
149 132-158 |
1807 |
181 154-188 |
| 15.50 |
2:51:02 |
5:42 |
11:23 |
147 140-152 |
1674 |
184 154-190 |
| 16.00 |
2:56:45 |
5:43 |
11:27 |
145 124-152 |
1660 |
181 84-188 |
| 16.50 |
3:03:10 |
6:24 |
12:49 |
134 111-156 |
1717 |
176 116-188 |
| 17.00 |
3:08:59 |
5:49 |
11:39 |
131 121-147 |
1525 |
179 80-188 |
| 17.50 |
3:14:57 |
5:58 |
11:55 |
134 120-155 |
1598 |
180 116-186 |
| 18.00 |
3:20:11 |
5:15 |
10:29 |
135 125-146 |
1416 |
184 168-190 |
| 18.10 |
3:21:15 |
1:04 |
10:51 |
148 142-150 |
1605 |
184 178-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.4 |
184 |
17.7 |
3:10:01 |
10:43 |
| Walk |
3.6 |
119 |
0.4 |
7:19 |
19:25 |
| Still |
1.9 |
- |
- |
3:55 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:04 |
8:21 |
39.24% |
More |
| 800m |
4:27 |
8:56 |
42.87% |
More |
| 1km |
5:42 |
9:10 |
43.58% |
More |
| Mile |
9:21 |
9:21 |
45.18% |
More |
| 5k |
31:42 |
10:12 |
45.37% |
More |
| 5 miles |
52:51 |
10:34 |
44.29% |
More |
| 10k |
1:06:31 |
10:42 |
43.93% |
More |
| 10 miles |
1:49:56 |
11:00 |
43.92% |
More |
| Half |
2:24:22 |
11:01 |
44.24% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:21 |
9:21 |
45.21 |
| 5km |
31:05 |
10:00 |
46.26 |
| 5M |
51:28 |
10:18 |
45.47 |
| 10km |
1:04:47 |
10:26 |
45.10 |
| 10M |
1:47:17 |
10:44 |
45.00 |
| Half |
2:22:51 |
10:54 |
44.36 |
| 20M |
3:43:42 |
11:11 |
44.89 |
| Mara |
4:57:49 |
11:22 |
44.96 |
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