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
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 |
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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