Sat 9th Mar 2019 at 7:00am by Andy D
Run > General
-
Time
3:00:45
-
Miles
20.02
-
Min/mi
9:02
-
Pacing
95%
-
WAVA
54.68
-
Stride(cm)
93
-
Cals
2184
-
Cadence
191
-
BPM
155
-
%MHR
90.9
-
B/mi
1404
-
Asc(m)
191
-
Hillscore
8
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1m - 8:48(8:48/m) 137/142bpm 100cal 6.81/8.45mph
2) 1m - 8:42(8:42/m) 145/148bpm 106cal 6.9/7.16mph
3) 1m - 8:44(8:44/m) 151/154bpm 110cal 6.87/7.12mph
4) 1m - 8:46(8:46/m) 156/157bpm 114cal 6.84/7.2mph
5) 1m - 8:46(8:46/m) 157/157bpm 113cal 6.85/7.08mph
6) 1m - 8:58(8:58/m) 156/157bpm 115cal 6.7/7.2mph
7) 1m - 9:00(9:00/m) 157/157bpm 115cal 6.66/7.16mph
8) 1m - 8:58(8:58/m) 157/157bpm 114cal 6.69/6.99mph
9) 1m - 8:47(8:47/m) 157/157bpm 111cal 6.84/7.01mph
10) 1m - 9:16(9:16/m) 157/160bpm 113cal 6.47/6.85mph
11) 1m - 9:10(9:10/m) 157/160bpm 108cal 6.55/7.03mph
12) 1m - 9:16(9:16/m) 158/161bpm 111cal 6.48/6.91mph
13) 1m - 9:20(9:20/m) 159/164bpm 112cal 6.43/6.76mph
14) 1m - 9:36(9:36/m) 158/163bpm 113cal 6.25/6.76mph
15) 1m - 8:49(8:49/m) 156/160bpm 96cal 6.8/7.43mph
16) 1m - 9:03(9:03/m) 157/161bpm 99cal 6.63/7.01mph
17) 1m - 9:36(9:36/m) 158/161bpm 108cal 6.25/6.49mph
18) 1m - 9:10(9:10/m) 161/164bpm 111cal 6.55/6.68mph
19) 1m - 9:10(9:10/m) 159/162bpm 105cal 6.54/7.1mph
20) 1m - 8:39(8:39/m) 162/166bpm 108cal 6.93/7.24mph
21) 0.02m - 10(7:33/m) 165/165bpm 2cal 7.94/7.01mph
8:48 8:42 8:44 8:46 8:46 8:58 9:00 8:58 8:47 9:16 9:10 9:16 9:20 9:36 8:49 9:03 9:36 9:10 9:10 8:39 10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:48 |
8:48 |
8:48 |
135 97-142 |
1188 |
191 184-198 |
4/4 |
2.00 |
17:30 |
8:42 |
8:42 |
145 142-148 |
1262 |
192 188-198 |
6/5 |
3.00 |
26:14 |
8:44 |
8:44 |
151 148-154 |
1319 |
192 186-194 |
5/4 |
4.00 |
35:01 |
8:46 |
8:46 |
156 154-157 |
1368 |
191 190-194 |
4/4 |
5.00 |
43:47 |
8:46 |
8:46 |
157 157-157 |
1376 |
193 188-198 |
4/1 |
6.00 |
52:44 |
8:58 |
8:58 |
156 139-157 |
1398 |
191 180-196 |
26/27 |
7.00 |
1:01:44 |
9:00 |
9:00 |
157 153-157 |
1414 |
190 182-194 |
17/9 |
8.00 |
1:10:42 |
8:58 |
8:58 |
157 156-157 |
1408 |
191 182-196 |
4/13 |
9.00 |
1:19:29 |
8:47 |
8:47 |
157 157-157 |
1378 |
191 188-198 |
7/8 |
10.00 |
1:28:45 |
9:16 |
9:16 |
157 156-160 |
1456 |
190 184-196 |
9/6 |
11.00 |
1:37:55 |
9:10 |
9:10 |
157 154-160 |
1439 |
190 164-196 |
3/5 |
12.00 |
1:47:11 |
9:16 |
9:16 |
158 156-161 |
1463 |
191 182-196 |
14/12 |
13.00 |
1:56:31 |
9:20 |
9:20 |
158 152-164 |
1474 |
191 184-196 |
10/6 |
14.00 |
2:06:06 |
9:36 |
9:36 |
158 152-163 |
1516 |
189 182-194 |
25/1 |
15.00 |
2:14:55 |
8:49 |
8:49 |
156 153-160 |
1376 |
192 188-196 |
3/24 |
16.00 |
2:23:58 |
9:03 |
9:03 |
157 153-161 |
1420 |
191 182-198 |
4/16 |
17.00 |
2:33:35 |
9:36 |
9:36 |
158 155-161 |
1518 |
190 184-196 |
17/11 |
18.00 |
2:42:45 |
9:10 |
9:10 |
160 158-164 |
1467 |
192 186-196 |
13/6 |
19.00 |
2:51:55 |
9:10 |
9:10 |
159 156-162 |
1458 |
191 184-198 |
4/15 |
20.00 |
3:00:34 |
8:39 |
8:39 |
162 159-165 |
1402 |
197 192-200 |
6/4 |
20.02 |
3:00:45 |
11 |
7:55 |
165 164-165 |
1305 |
201 200-202 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
191 |
20 |
3:00:45 |
9:02 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
39.46% |
More |
800m |
4:10 |
8:22 |
44.98% |
More |
1km |
5:15 |
8:27 |
46.51% |
More |
Mile |
8:38 |
8:38 |
48.24% |
More |
5k |
26:59 |
8:41 |
52.48% |
More |
5 miles |
43:45 |
8:45 |
52.64% |
More |
10k |
54:32 |
8:47 |
52.70% |
More |
10 miles |
1:28:43 |
8:52 |
53.51% |
More |
Half |
1:57:26 |
8:58 |
53.47% |
More |
20 miles |
3:00:32 |
9:02 |
54.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:33 |
7:33 |
55.13 |
5km |
25:05 |
8:04 |
56.44 |
5M |
41:32 |
8:18 |
55.44 |
10km |
52:18 |
8:25 |
54.95 |
10M |
1:26:36 |
8:40 |
54.82 |
Half |
1:55:18 |
8:48 |
54.04 |
20M |
3:00:34 |
9:02 |
54.67 |
Mara |
4:00:24 |
9:11 |
54.76 |
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