Wed 6th Feb 2019 at 12:00pm by RFJ

Run > General

  • Time
    37:46
  • Miles
    4.67
  • Min/mi
    8:05
  • Pacing
    80%
  • WAVA
    58.82
  • Stride(cm)
    111
  • Cals
    718
  • Cadence
    179
  • BPM
    164
  • %MHR
    96
  • B/mi
    1328
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.98m - 8:54(9:04/m) 149/159bpm 718cal
2) 0.29m - 1:57(6:38/m) 166/170bpm
3) 0.1m - 59(10:09/m) 161/171bpm
4) 0.29m - 1:55(6:39/m) 164/173bpm
5) 0.09m - 1:00(11:03/m) 166/173bpm
6) 0.29m - 1:55(6:36/m) 167/174bpm
7) 0.09m - 1:01(11:22/m) 169/180bpm
8) 0.3m - 1:53(6:19/m) 170/177bpm
9) 0.09m - 1:00(11:07/m) 173/179bpm
10) 0.29m - 1:52(6:21/m) 173/178bpm
11) 0.09m - 1:01(11:54/m) 173/182bpm
12) 0.3m - 1:52(6:11/m) 174/181bpm
13) 0.09m - 1:04(11:39/m) 174/186bpm
14) 0.29m - 1:52(6:20/m) 173/181bpm
15) 0.1m - 1:04(11:00/m) 173/180bpm
16) 0.99m - 8:27(8:34/m) 167/172bpm

Intervals - 7 x 450m off 150m rec
8:54 1:57 59 1:55 1:00 1:55 1:01 1:53 1:00 1:52 1:01 1:52 1:04 1:52 1:04 8:27

Pace

10% 17% 25% 17% 21% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:09 1:09 9:09 122 93-144 1116 177 90-182
0.25 2:19 1:11 9:24 150 145-151 1410 178 174-180
0.38 3:27 1:08 9:07 152 150-154 1386 177 170-184
0.50 4:32 1:05 8:38 154 151-156 1330 178 174-180
0.63 5:40 1:08 9:03 157 155-159 1420 178 174-182
0.75 6:49 1:09 9:12 151 145-157 1389 177 170-178
0.88 7:55 1:06 8:47 154 147-156 1353 178 174-186
1.00 9:00 1:05 8:40 154 154-156 1335 179 174-188
1.13 9:51 51 6:48 163 157-166 1107 186 182-188
1.25 10:40 49 6:31 168 166-169 1094 184 184-188
1.38 11:50 1:11 9:25 162 155-171 1525 174 164-184
1.50 12:43 52 6:59 159 154-165 1110 186 182-188
1.63 13:32 49 6:30 168 164-173 1093 186 186-188
1.75 14:43 1:12 9:35 167 159-173 1601 175 164-188
1.88 15:34 50 6:42 164 157-170 1098 185 180-188
2.00 16:23 49 6:34 169 167-172 1110 185 184-188
2.13 17:35 1:12 9:39 171 162-180 1650 173 164-188
2.25 18:27 52 6:52 165 159-171 1134 185 172-188
2.38 19:13 46 6:06 173 171-175 1055 186 186-188
2.50 20:19 1:06 8:50 175 172-179 1547 174 164-186
2.63 21:14 55 7:21 168 163-172 1233 181 172-186
2.75 22:01 47 6:15 174 172-177 1087 186 184-188
2.88 23:09 1:08 9:04 176 169-182 1596 175 164-186
3.00 24:02 53 7:02 168 164-174 1183 182 170-188
3.13 24:48 47 6:14 175 174-177 1090 186 186-188
3.25 25:53 1:05 8:41 179 171-186 1555 173 160-186
3.38 26:51 57 7:40 167 162-173 1280 178 168-188
3.50 27:40 49 6:34 174 172-176 1143 183 180-184
3.63 28:40 1:00 8:02 177 167-181 1422 179 162-188
3.75 29:54 1:13 9:48 168 162-174 1646 172 168-178
3.88 31:07 1:13 9:48 163 162-165 1596 176 174-178
4.00 32:12 1:04 8:35 168 165-169 1443 179 174-184
4.13 33:13 1:01 8:11 170 169-171 1392 179 174-184
4.25 34:12 59 7:49 168 166-170 1313 179 174-184
4.38 35:17 1:05 8:41 170 169-172 1476 177 174-178
4.50 36:21 1:04 8:32 167 164-170 1425 176 174-178
4.63 37:18 57 7:35 165 165-166 1251 177 174-178
4.68 37:51 33 10:44 165 164-166 1770 178 174-178

Heart

164/186max
  • Show Beats/Mile

Cadence

179 (188 max) Stride Length: 111cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:06 54.47% More
800m 3:30 7:03 55.38% More
1km 4:21 7:00 58.13% More
Mile 7:10 7:10 59.84% More
5k 23:49 7:40 61.35% More

Predictions

Dist Time Per Mile WAVA
1M 7:22 7:22 58.27
5km 24:31 7:53 59.59
5M 40:36 8:07 58.60
10km 51:07 8:14 58.12
10M 1:24:39 8:28 58.01
Half 1:52:42 8:36 57.21
20M 2:56:30 8:50 57.89
Mara 3:54:59 8:58 57.98
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