Sun 10th Feb 2019 at 7:00am by JoeCarr28

Run > Long Run
  • Time
    3:29:14
  • Miles
    18.17
  • Min/mi
    11:31
  • Pacing
    75%
  • WAVA
    43.29
  • Stride(cm)
    78
  • Cals
    1611
  • Cadence
    180
  • BPM
    143
  • %MHR
    78.4
  • B/mi
    1642
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 8:28(8:28/km) 123/132bpm 62cal 7.09/11.79kmph
2) 1km - 6:45(6:45/km) 132/148bpm 57cal 8.88/11.25kmph
3) 1km - 7:36(7:36/km) 138/146bpm 72cal 7.9/10.98kmph
4) 1km - 6:34(6:34/km) 139/155bpm 60cal 9.14/10.78kmph
5) 1km - 10:47(10:47/km) 156/167bpm 118cal 5.56/8.7kmph
6) 1km - 6:08(6:08/km) 139/163bpm 49cal 9.79/11.49kmph
7) 1km - 6:44(6:44/km) 140/151bpm 58cal 8.91/11.19kmph
8) 1km - 6:59(6:59/km) 147/152bpm 68cal 8.59/9.54kmph
9) 1km - 6:20(6:20/km) 138/148bpm 48cal 9.47/10.58kmph
10) 1km - 6:35(6:35/km) 141/153bpm 53cal 9.12/11.05kmph
11) 1km - 7:48(7:48/km) 146/156bpm 69cal 7.69/10.95kmph
12) 1km - 7:35(7:35/km) 148/157bpm 70cal 7.92/10.61kmph
13) 1km - 6:20(6:20/km) 148/161bpm 56cal 9.46/10.95kmph
14) 1km - 6:27(6:27/km) 144/157bpm 45cal 9.3/11.35kmph
15) 1km - 7:39(7:39/km) 136/157bpm 40cal 7.85/11.46kmph
16) 1km - 7:54(7:54/km) 154/161bpm 81cal 7.59/10.52kmph
17) 1km - 5:51(5:51/km) 141/153bpm 34cal 10.26/11.76kmph
18) 1km - 6:30(6:30/km) 136/144bpm 29cal 9.24/12.06kmph
19) 1km - 6:45(6:45/km) 140/149bpm 39cal 8.9/12.33kmph
20) 1km - 6:22(6:22/km) 143/152bpm 43cal 9.43/12.19kmph
21) 1km - 6:52(6:52/km) 143/155bpm 47cal 8.74/11.15kmph
22) 1km - 5:53(5:53/km) 140/146bpm 34cal 10.21/10.68kmph
23) 1km - 5:54(5:54/km) 134/147bpm 24cal 10.16/12.23kmph
24) 1km - 6:58(6:58/km) 151/162bpm 63cal 8.61/11.46kmph
25) 1km - 7:14(7:14/km) 135/155bpm 28cal 8.29/12.33kmph
26) 1km - 5:50(5:50/km) 140/155bpm 32cal 10.29/12.39kmph
27) 1km - 7:52(7:52/km) 141/155bpm 46cal 7.62/10.52kmph
28) 1km - 7:42(7:42/km) 142/157bpm 48cal 7.79/10.71kmph
29) 1km - 10:57(10:57/km) 160/168bpm 119cal 5.48/8.56kmph
30) 0.24km - 1:56(8:00/km) 156/160bpm 19cal 7.5/9.81kmph
8:28 6:45 7:36 6:34 10:47 6:08 6:44 6:59 6:20 6:35 7:48 7:35 6:20 6:27 7:39 7:54 5:51 6:30 6:45 6:22 6:52 5:53 5:54 6:58 7:14 5:50 7:52 7:42 10:57 1:56

Pace

45% 26% 28% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.50 6:31 6:31 13:02 123 88-132 1603 168 80-190
1.00 12:21 5:50 11:39 125 117-143 1457 172 106-200
1.50 18:34 6:14 12:27 138 125-148 1719 179 150-190
2.00 24:12 5:38 11:16 137 131-143 1543 179 62-194
2.50 29:33 5:21 10:42 141 129-155 1509 185 118-194
3.00 38:01 8:27 16:54 157 147-167 2654 173 116-184
3.50 44:18 6:18 12:36 147 130-163 1852 177 154-188
4.00 48:58 4:40 9:20 134 127-144 1251 184 178-188
4.50 55:01 6:03 12:05 145 132-152 1753 182 170-192
5.00 1:00:18 5:17 10:35 145 139-150 1534 186 180-194
5.50 1:05:15 4:56 9:53 137 128-144 1353 186 166-194
6.00 1:10:20 5:05 10:11 142 132-153 1445 186 178-192
6.50 1:16:36 6:16 12:32 141 124-154 1768 180 116-194
7.00 1:22:57 6:21 12:41 148 128-156 1878 183 116-230
7.50 1:28:43 5:46 11:31 149 141-157 1717 182 124-188
8.00 1:33:49 5:07 10:14 147 137-161 1504 185 174-188
8.50 1:39:11 5:21 10:43 149 131-157 1597 181 112-186
9.00 1:44:20 5:09 10:19 131 113-138 1351 178 116-186
9.50 1:50:57 6:37 13:14 146 112-158 1933 184 116-194
10.00 1:57:07 6:10 12:19 153 138-161 1885 179 116-186
10.50 2:01:57 4:50 9:40 141 135-153 1362 185 174-188
11.00 2:07:02 5:05 10:10 135 124-142 1372 183 116-190
11.50 2:12:31 5:30 10:59 140 129-147 1538 179 116-188
12.00 2:17:42 5:11 10:21 142 135-152 1471 181 116-194
12.50 2:22:43 5:01 10:01 143 132-148 1433 186 120-196
13.00 2:28:29 5:46 11:32 143 124-155 1650 182 116-190
13.50 2:33:15 4:46 9:32 142 135-146 1354 187 184-192
14.00 2:38:09 4:54 9:49 131 123-141 1286 181 128-192
14.50 2:42:58 4:49 9:38 145 136-154 1396 186 182-190
15.00 2:48:44 5:45 11:31 152 142-162 1750 183 164-188
15.50 2:54:30 5:46 11:32 132 125-142 1522 173 80-190
16.00 2:59:13 4:43 9:26 136 131-151 1284 181 86-190
16.50 3:04:37 5:24 10:48 146 133-155 1578 184 174-190
17.00 3:11:47 7:10 14:19 138 122-149 1977 172 108-190
17.50 3:17:49 6:02 12:04 149 135-163 1797 182 120-192
18.00 3:27:03 9:14 18:28 160 148-168 2956 166 86-182
18.17 3:29:14 2:11 12:53 155 147-160 1996 180 170-184

Heart

143/168max
  • Show Beats/Mile

Cadence

180 (230 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.6 181 17.8 3:18:01 11:06
Walk 2.9 119 0.3 6:06 17:59
Still 2.4 - - 5:07 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:32 38.36% More
800m 4:27 8:58 42.74% More
1km 5:36 9:01 44.30% More
Mile 9:23 9:23 45.06% More
5k 31:25 10:07 45.76% More
5 miles 51:12 10:14 45.71% More
10k 1:04:01 10:18 45.63% More
10 miles 1:47:53 10:47 44.75% More
Half 2:21:01 10:46 45.29% More

Predictions

Dist Time Per Mile WAVA
1M 9:41 9:41 43.65
5km 32:11 10:22 44.68
5M 53:17 10:39 43.92
10km 1:07:05 10:48 43.55
10M 1:51:06 11:07 43.46
Half 2:27:55 11:17 42.84
20M 3:51:38 11:35 43.35
Mara 5:08:24 11:46 43.42
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