Fri 1st Mar 2019 at 6:00am by runspoonrun
Run > General
-
Time
1:21:59
-
Miles
12.12
-
Min/mi
6:46
-
Pacing
56%
-
WAVA
65.54
-
Stride(cm)
136
-
Cals
1101
-
Cadence
175
-
BPM
167
-
%MHR
80.5
-
B/mi
1133
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.27m - 16:07(7:06/m) 147/160bpm 190cal 8.44/9.54mph
2) 1.5m - 9:44(6:29/m) 146/156bpm 104cal 9.24/10.02mph
3) 0.39m - 3:02(7:44/m) 156/163bpm 37cal 7.76/9.25mph
4) 1.51m - 9:43(6:27/m) 177/189bpm 144cal 9.3/9.89mph
5) 0.5m - 3:48(7:39/m) 176/187bpm 56cal 7.83/9.1mph
6) 1.51m - 9:42(6:25/m) 185/189bpm 150cal 9.35/9.58mph
7) 0.49m - 3:38(7:25/m) 173/187bpm 51cal 8.1/9.52mph
8) 1.51m - 9:43(6:26/m) 184/188bpm 150cal 9.31/9.81mph
9) 0.49m - 3:38(7:26/m) 166/184bpm 42cal 8.08/9.37mph
10) 1.5m - 9:37(6:24/m) 178/183bpm 138cal 9.38/10.12mph
11) 0.45m - 3:16(7:11/m) 170/181bpm 39cal 8.35/9.48mph
16:07 9:44 3:02 9:43 3:48 9:42 3:38 9:43 3:38 9:37 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:31 |
3:31 |
7:02 |
143 105-154 |
1005 |
173 170-176 |
1.00 |
7:06 |
3:35 |
7:11 |
141 137-146 |
1012 |
173 170-178 |
1.50 |
10:41 |
3:35 |
7:09 |
148 142-152 |
1059 |
174 172-176 |
2.00 |
14:13 |
3:32 |
7:04 |
154 150-158 |
1089 |
174 172-176 |
2.50 |
19:10 |
4:57 +1:34
|
9:54 |
146 117-160 |
1446 |
175 170-180 |
3.00 |
22:25 |
3:15 |
6:29 |
145 142-149 |
941 |
177 174-180 |
3.50 |
25:41 |
3:16 |
6:33 |
147 143-153 |
962 |
176 174-180 |
4.00 |
29:20 |
3:38 +10
|
7:17 |
153 144-159 |
1114 |
174 116-180 |
4.50 |
32:48 |
3:28 |
6:56 |
164 155-173 |
1138 |
175 168-180 |
5.00 |
36:00 |
3:12 |
6:24 |
171 161-189 |
1094 |
178 176-180 |
5.50 |
39:14 |
3:14 |
6:28 |
186 183-189 |
1204 |
177 174-180 |
6.00 |
42:54 |
3:40 |
7:20 |
180 171-187 |
1320 |
173 170-178 |
6.50 |
46:17 |
3:24 |
6:47 |
175 171-185 |
1187 |
175 170-180 |
7.00 |
49:32 |
3:14 |
6:29 |
187 185-188 |
1212 |
177 174-180 |
7.50 |
52:44 |
3:13 |
6:25 |
187 184-189 |
1201 |
177 174-178 |
8.00 |
56:48 |
4:03 +35
|
8:06 |
177 164-189 |
1434 |
174 94-178 |
8.50 |
1:00:12 |
3:24 |
6:48 |
177 172-185 |
1205 |
175 170-180 |
9.00 |
1:03:27 |
3:15 |
6:30 |
186 182-187 |
1208 |
176 174-178 |
9.50 |
1:06:39 |
3:12 |
6:24 |
186 184-188 |
1191 |
177 174-178 |
10.00 |
1:10:54 |
4:15 +40
|
8:30 |
173 156-187 |
1470 |
175 170-178 |
10.50 |
1:16:19 |
5:25 +2:07
|
10:51 |
167 118-179 |
1811 |
176 100-184 |
11.00 |
1:19:33 |
3:14 |
6:28 |
180 178-181 |
1163 |
178 176-180 |
11.50 |
1:22:43 |
3:11 |
6:21 |
181 179-183 |
1150 |
179 176-182 |
12.00 |
1:26:45 |
4:01 +33
|
8:03 |
173 160-182 |
1392 |
177 172-184 |
12.12 |
1:27:38 |
53 |
7:20 |
171 168-172 |
1253 |
175 172-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.5 |
175 |
12.1 |
1:21:42 |
7:02 |
Walk |
2.8 |
103 |
0 |
2:34 |
1:40:21 |
Pause |
3.7 |
- |
- |
3:22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:12 |
47.74% |
More |
800m |
3:07 |
6:17 |
53.96% |
More |
1km |
3:56 |
6:20 |
56.20% |
More |
Mile |
6:23 |
6:23 |
59.99% |
More |
5k |
20:36 |
6:38 |
63.04% |
More |
5 miles |
33:32 |
6:42 |
63.25% |
More |
10k |
42:19 |
6:49 |
62.75% |
More |
10 miles |
1:10:54 |
7:05 |
61.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:49 |
5:49 |
65.83 |
5km |
19:22 |
6:14 |
67.06 |
5M |
32:04 |
6:25 |
66.15 |
10km |
40:23 |
6:30 |
65.75 |
10M |
1:06:52 |
6:41 |
65.68 |
Half |
1:29:02 |
6:48 |
64.80 |
20M |
2:19:25 |
6:58 |
65.58 |
Mara |
3:05:37 |
7:05 |
65.68 |
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