Mon 4th Feb 2019 at 7:00pm by Nilz
Run > General
-
Time
56:30
-
Miles
4.84
-
Min/mi
11:40
-
Pacing
90%
-
WAVA
46.97
-
Stride(cm)
82
-
Cals
519
-
Cadence
169
-
BPM
133
-
%MHR
78.7
-
B/mi
1552
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.61km - 12:11(7:34/km) 130/155bpm 120cal 7.93/9.27kmph
2) 1.61km - 11:48(7:20/km) 129/139bpm 110cal 8.19/9.74kmph
3) 1.61km - 11:36(7:13/km) 132/150bpm 102cal 8.32/9.07kmph
4) 1.61km - 10:54(6:47/km) 135/145bpm 96cal 8.86/9.84kmph
5) 1.35km - 10:01(7:25/km) 139/152bpm 91cal 8.09/9.71kmph
12:11 11:48 11:36 10:54 10:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
3:03 |
3:03 |
12:13 |
117 81-151 |
1430 |
172 170-174 |
0.50 |
5:53 |
2:50 |
11:19 |
151 146-155 |
1709 |
172 170-176 |
0.75 |
9:01 |
3:08 |
12:32 |
135 122-151 |
1693 |
171 158-174 |
1.00 |
12:10 |
3:09 |
12:35 |
119 111-127 |
1498 |
169 166-172 |
1.25 |
15:19 |
3:09 |
12:36 |
125 116-132 |
1575 |
159 120-174 |
1.50 |
18:01 |
2:42 |
10:47 |
128 125-131 |
1380 |
172 168-178 |
1.75 |
20:55 |
2:55 |
11:38 |
134 128-139 |
1559 |
170 164-174 |
2.00 |
23:58 |
3:03 |
12:10 |
130 127-136 |
1582 |
168 124-178 |
2.25 |
26:49 |
2:52 |
11:27 |
127 122-133 |
1453 |
172 168-178 |
2.50 |
29:43 |
2:54 |
11:36 |
132 127-137 |
1531 |
170 168-174 |
2.75 |
32:41 |
2:57 |
11:50 |
133 128-139 |
1573 |
171 170-174 |
3.00 |
35:34 |
2:53 |
11:32 |
139 128-148 |
1603 |
170 168-174 |
3.25 |
38:09 |
2:35 |
10:19 |
138 134-145 |
1424 |
171 168-174 |
3.50 |
40:58 |
2:50 |
11:18 |
137 132-141 |
1549 |
167 120-172 |
3.75 |
43:46 |
2:48 |
11:11 |
133 128-139 |
1487 |
169 166-172 |
4.00 |
46:28 |
2:42 |
10:49 |
133 129-138 |
1440 |
170 168-174 |
4.25 |
49:20 |
2:52 |
11:27 |
135 128-144 |
1546 |
170 166-178 |
4.50 |
52:07 |
2:47 |
11:09 |
141 136-149 |
1572 |
169 168-170 |
4.75 |
55:30 |
3:23 |
13:30 |
141 127-151 |
1904 |
160 120-172 |
4.84 |
56:30 |
1:00 |
11:18 |
134 131-137 |
1514 |
170 168-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
170 |
4.8 |
55:16 |
11:36 |
Walk |
2.1 |
122 |
0.1 |
1:11 |
16:00 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:09 |
36.57% |
More |
800m |
5:13 |
10:30 |
42.34% |
More |
1km |
6:39 |
10:42 |
43.37% |
More |
Mile |
10:49 |
10:49 |
45.36% |
More |
5k |
35:09 |
11:19 |
47.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:59 |
8:59 |
54.63 |
5km |
33:42 |
10:51 |
49.68 |
5M |
58:41 |
11:44 |
46.74 |
10km |
1:15:36 |
12:10 |
45.43 |
10M |
2:11:40 |
13:10 |
43.27 |
Half |
3:00:23 |
13:46 |
41.54 |
20M |
4:55:26 |
14:46 |
40.19 |
Mara |
6:44:45 |
15:27 |
39.12 |
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