Fri 15th Mar 2019 at 6:00am by runspoonrun
Run > General
-
Time
56:26
-
Miles
7.52
-
Min/mi
7:30
-
Pacing
87%
-
WAVA
57.54
-
Stride(cm)
125
-
Cals
733
-
Cadence
172
-
BPM
164
-
%MHR
78.9
-
B/mi
1232
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.59m - 19:44(7:37/m) 159/170bpm 256cal 7.88/9.16mph
2) 0.06m - 20(5:12/m) 166/170bpm 4cal 11.54/11.88mph
3) 0.5m - 4:06(8:09/m) 165/178bpm 53cal 7.37/11.48mph
4) 0.06m - 20(5:28/m) 159/162bpm 4cal 10.98/10.92mph
5) 0.66m - 5:05(7:43/m) 164/170bpm 66cal 7.77/10.9mph
6) 0.06m - 20(5:09/m) 168/171bpm 4cal 11.67/12.21mph
7) 0.48m - 3:42(7:40/m) 165/172bpm 48cal 7.82/12.17mph
8) 0.06m - 20(5:51/m) 163/165bpm 4cal 10.26/11.1mph
9) 0.52m - 4:10(7:59/m) 164/168bpm 53cal 7.52/10.27mph
10) 0.06m - 20(5:55/m) 165/168bpm 4cal 10.14/10.75mph
11) 0.44m - 3:21(7:35/m) 166/172bpm 43cal 7.92/10.31mph
12) 0.06m - 20(5:14/m) 168/172bpm 4cal 11.47/11.37mph
13) 0.52m - 4:01(7:39/m) 170/183bpm 53cal 7.85/10.71mph
14) 0.06m - 20(5:13/m) 170/172bpm 4cal 11.52/12.25mph
15) 0.34m - 2:38(7:42/m) 171/175bpm 35cal 7.79/11.75mph
16) 0.06m - 20(5:22/m) 169/171bpm 4cal 11.19/12.17mph
17) 0.44m - 3:21(7:34/m) 171/173bpm 45cal 7.93/11.67mph
18) 0.06m - 20(5:20/m) 171/173bpm 4cal 11.26/11.81mph
19) 0.45m - 3:18(7:22/m) 172/176bpm 45cal 8.15/11.06mph
19:44 20 4:06 20 5:05 20 3:42 20 4:10 20 3:21 20 4:01 20 2:38 20 3:21 20 3:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:52 |
1:52 |
7:26 |
140 79-157 |
1041 |
171 166-174 |
0.50 |
3:44 |
1:52 |
7:30 |
157 155-159 |
1176 |
170 168-174 |
0.75 |
5:36 |
1:52 |
7:27 |
161 159-163 |
1199 |
171 170-174 |
1.00 |
7:29 |
1:53 |
7:33 |
161 158-163 |
1215 |
170 168-172 |
1.25 |
9:28 |
1:59 |
7:55 |
161 159-166 |
1274 |
171 168-174 |
1.50 |
11:25 |
1:57 |
7:49 |
159 156-167 |
1244 |
171 168-174 |
1.75 |
13:15 |
1:51 |
7:22 |
161 159-162 |
1187 |
170 168-172 |
2.00 |
15:11 |
1:55 |
7:42 |
163 159-170 |
1254 |
171 170-174 |
2.25 |
17:05 |
1:54 |
7:38 |
161 159-165 |
1228 |
172 168-174 |
2.50 |
19:06 |
2:01 +6
|
8:03 |
162 158-167 |
1305 |
171 162-174 |
2.75 |
20:57 |
1:51 |
7:25 |
167 161-178 |
1239 |
172 166-184 |
3.00 |
22:58 |
2:01 |
8:03 |
165 157-176 |
1328 |
171 168-176 |
3.25 |
24:47 |
1:49 |
7:15 |
160 156-164 |
1160 |
173 170-180 |
3.50 |
26:46 |
1:59 |
7:56 |
161 157-166 |
1278 |
171 168-174 |
3.75 |
28:38 |
1:52 |
7:29 |
165 163-170 |
1236 |
172 170-174 |
4.00 |
30:25 |
1:47 |
7:06 |
167 162-171 |
1187 |
174 170-184 |
4.25 |
32:20 |
1:56 |
7:42 |
166 159-172 |
1279 |
171 168-174 |
4.50 |
34:09 |
1:49 |
7:14 |
164 160-171 |
1187 |
173 170-180 |
4.75 |
36:09 |
2:00 |
8:01 |
165 160-168 |
1322 |
172 168-176 |
5.00 |
38:09 |
2:00 |
8:00 |
164 161-168 |
1311 |
172 170-178 |
5.25 |
39:58 |
1:49 |
7:15 |
168 162-172 |
1219 |
173 168-180 |
5.50 |
42:19 |
2:21 +28
|
9:24 |
164 155-172 |
1541 |
171 124-178 |
5.75 |
44:07 |
1:48 |
7:12 |
175 165-183 |
1259 |
173 170-182 |
6.00 |
46:00 |
1:53 |
7:32 |
165 160-169 |
1243 |
172 170-176 |
6.25 |
47:49 |
1:49 |
7:16 |
170 163-175 |
1235 |
174 170-182 |
6.50 |
49:41 |
1:52 |
7:29 |
170 165-175 |
1272 |
173 168-176 |
6.75 |
51:28 |
1:47 +2
|
7:08 |
171 166-172 |
1221 |
174 170-182 |
7.00 |
53:21 |
1:53 |
7:33 |
171 169-173 |
1292 |
171 168-176 |
7.25 |
55:04 |
1:43 |
6:52 |
173 170-176 |
1187 |
174 170-184 |
7.50 |
56:56 |
1:52 |
7:27 |
171 169-175 |
1273 |
173 170-178 |
7.52 |
57:03 |
7 |
7:37 |
172 171-172 |
1310 |
173 172-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
172 |
7.5 |
56:35 |
7:32 |
Walk |
0.8 |
124 |
0 |
27 |
58:52 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:41 |
44.31% |
More |
800m |
3:29 |
7:01 |
48.31% |
More |
1km |
4:26 |
7:07 |
49.93% |
More |
Mile |
7:12 |
7:12 |
53.18% |
More |
5k |
23:29 |
7:34 |
55.30% |
More |
5 miles |
37:49 |
7:34 |
56.10% |
More |
10k |
47:08 |
7:35 |
56.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:39 |
6:39 |
57.58 |
5km |
22:07 |
7:07 |
58.72 |
5M |
36:37 |
7:19 |
57.93 |
10km |
46:06 |
7:25 |
57.60 |
10M |
1:16:20 |
7:38 |
57.54 |
Half |
1:41:38 |
7:45 |
56.77 |
20M |
2:39:10 |
7:58 |
57.44 |
Mara |
3:31:54 |
8:05 |
57.53 |
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