Sun 10th Feb 2019 at 7:00am by Lills
Run > General
-
Time
3:06:57
-
Miles
18.15
-
Min/mi
10:18
-
Pacing
49%
-
WAVA
50.85
-
Stride(cm)
91
-
Cals
1977
-
Cadence
171
-
BPM
161
-
%MHR
84.7
-
B/mi
1657
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:21(9:21/m) 140/155bpm 95cal 6.42/7.33mph
2) 1m - 9:08(9:08/m) 153/176bpm 101cal 6.57/7.14mph
3) 1m - 9:54(9:54/m) 155/188bpm 105cal 6.06/6.99mph
4) 1m - 10:27(10:27/m) 163/177bpm 118cal 5.74/6.24mph
5) 1m - 10:14(10:14/m) 161/172bpm 114cal 5.87/6.57mph
6) 1m - 10:32(10:32/m) 150/165bpm 93cal 5.7/5.93mph
7) 1m - 10:29(10:29/m) 143/150bpm 77cal 5.73/6.1mph
8) 1m - 10:30(10:30/m) 157/167bpm 108cal 5.72/6.01mph
9) 1m - 10:41(10:41/m) 164/175bpm 119cal 5.62/7.56mph
10) 1m - 10:30(10:30/m) 170/182bpm 121cal 5.72/6.47mph
11) 1m - 10:28(10:28/m) 172/179bpm 124cal 5.73/6.64mph
12) 1m - 10:07(10:07/m) 173/186bpm 118cal 5.93/6.59mph
13) 1m - 11:00(11:00/m) 166/175bpm 116cal 5.45/6.16mph
14) 1m - 10:48(10:48/m) 161/169bpm 106cal 5.55/6.64mph
15) 1m - 10:45(10:45/m) 166/184bpm 110cal 5.58/6.05mph
16) 1m - 10:45(10:45/m) 164/177bpm 107cal 5.58/6.45mph
17) 1m - 10:01(10:01/m) 171/179bpm 115cal 5.99/6.53mph
18) 1m - 9:51(9:51/m) 170/179bpm 114cal 6.1/6.62mph
19) 0.15m - 1:27(9:46/m) 171/176bpm 16cal 6.14/6.45mph
9:21 9:08 9:54 10:27 10:14 10:32 10:29 10:30 10:41 10:30 10:28 10:07 11:00 10:48 10:45 10:45 10:01 9:51 1:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:45 |
4:45 |
9:31 |
130 82-148 |
1236 |
170 162-176 |
1.00 |
9:20 |
4:35 |
9:09 |
145 138-155 |
1328 |
172 168-174 |
1.50 |
13:55 |
4:35 |
9:10 |
150 147-154 |
1375 |
173 170-176 |
2.00 |
18:28 |
4:33 |
9:07 |
156 147-176 |
1422 |
173 170-174 |
2.50 |
23:04 |
4:35 |
9:10 |
162 144-186 |
1486 |
171 168-174 |
3.00 |
34:00 |
10:56 +5:38
|
21:52 |
146 104-162 |
3193 |
168 162-174 |
3.50 |
39:10 |
5:10 |
10:20 |
163 159-169 |
1684 |
171 164-174 |
4.00 |
44:28 |
5:18 |
10:37 |
163 152-176 |
1730 |
170 162-174 |
4.50 |
49:34 |
5:05 |
10:11 |
162 154-166 |
1649 |
172 168-174 |
5.00 |
54:42 |
5:08 |
10:17 |
161 149-171 |
1655 |
171 166-176 |
5.50 |
59:54 |
5:12 |
10:24 |
158 146-165 |
1644 |
173 170-176 |
6.00 |
1:05:14 |
5:20 |
10:40 |
141 133-156 |
1504 |
172 168-174 |
6.50 |
1:10:32 |
5:18 |
10:36 |
145 137-150 |
1538 |
172 168-174 |
7.00 |
1:15:43 |
5:11 |
10:21 |
141 132-150 |
1460 |
172 168-176 |
7.50 |
1:21:08 |
5:25 +5
|
10:50 |
155 145-164 |
1678 |
172 164-178 |
8.00 |
1:26:17 |
5:10 |
10:20 |
158 150-166 |
1632 |
172 168-176 |
8.50 |
1:31:40 |
5:23 |
10:45 |
163 155-174 |
1753 |
170 162-174 |
9.00 |
1:36:58 |
5:18 |
10:35 |
165 160-172 |
1748 |
171 162-176 |
9.50 |
1:42:08 |
5:10 |
10:20 |
167 159-176 |
1727 |
171 164-174 |
10.00 |
1:47:28 |
5:20 |
10:40 |
172 163-182 |
1835 |
170 160-174 |
10.50 |
1:52:50 |
5:22 |
10:44 |
174 171-178 |
1868 |
171 166-176 |
11.00 |
1:57:56 |
5:06 |
10:12 |
170 165-173 |
1733 |
172 168-176 |
11.50 |
2:03:34 |
5:39 +33
|
11:17 |
170 157-175 |
1919 |
172 162-176 |
12.00 |
2:08:36 |
5:01 |
10:02 |
174 162-184 |
1747 |
173 168-178 |
12.50 |
2:14:16 |
5:40 |
11:20 |
168 156-175 |
1904 |
162 116-174 |
13.00 |
2:20:02 |
5:46 +26
|
11:33 |
164 150-173 |
1893 |
171 166-174 |
13.50 |
2:25:43 |
5:41 +15
|
11:22 |
161 155-169 |
1831 |
170 164-174 |
14.00 |
2:31:05 |
5:22 |
10:44 |
161 153-168 |
1728 |
170 166-174 |
14.50 |
2:36:32 |
5:26 |
10:53 |
169 156-184 |
1839 |
170 162-174 |
15.00 |
2:41:50 |
5:18 |
10:37 |
163 155-171 |
1730 |
171 164-174 |
15.50 |
2:47:18 |
5:28 +10
|
10:56 |
160 153-168 |
1749 |
172 166-176 |
16.00 |
2:52:53 |
5:35 +8
|
11:10 |
167 158-175 |
1864 |
169 162-174 |
16.50 |
2:57:47 |
4:54 |
9:47 |
167 162-174 |
1635 |
171 170-174 |
17.00 |
3:02:55 |
5:09 +1
|
10:17 |
173 165-178 |
1780 |
172 164-174 |
17.50 |
3:08:01 |
5:06 +12
|
10:12 |
170 161-177 |
1733 |
172 164-174 |
18.00 |
3:12:59 |
4:58 |
9:56 |
170 163-179 |
1688 |
173 170-176 |
18.15 |
3:14:30 |
1:31 +4
|
10:12 |
171 159-176 |
1744 |
172 170-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.9 |
171 |
18.1 |
3:06:16 |
10:42 |
Walk |
0.4 |
119 |
0 |
46 |
18:26 |
Pause |
3.7 |
- |
- |
7:28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
41.84% |
More |
800m |
4:25 |
8:53 |
44.77% |
More |
1km |
5:33 |
8:56 |
46.38% |
More |
Mile |
9:00 |
9:00 |
48.69% |
More |
5k |
32:11 |
10:22 |
47.61% |
More |
5 miles |
52:09 |
10:26 |
47.93% |
More |
10k |
1:05:03 |
10:28 |
48.10% |
More |
10 miles |
1:45:42 |
10:34 |
48.63% |
More |
Half |
2:19:18 |
10:38 |
48.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
50.69 |
5km |
28:47 |
9:16 |
53.23 |
5M |
47:40 |
9:32 |
52.43 |
10km |
1:00:01 |
9:40 |
52.13 |
10M |
1:39:23 |
9:56 |
51.72 |
Half |
2:12:19 |
10:06 |
50.67 |
20M |
3:27:13 |
10:22 |
50.76 |
Mara |
4:35:53 |
10:32 |
50.40 |
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