Thu 21st Mar 2019 at 7:00am by rokerroar
Run > General
-
Time
1:34:41
-
Miles
12.40
-
Min/mi
7:38
-
Pacing
72%
-
WAVA
62.24
-
Stride(cm)
114
-
Cals
707
-
Cadence
186
-
BPM
130
-
%MHR
76.2
-
B/mi
995
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:30(9:30/m) 97/112bpm 50cal 6.32/7.97mph
2) 1m - 8:37(8:37/m) 128/146bpm 40cal 6.97/8.39mph
3) 0.62m - 4:00(6:28/m) 147/153bpm 33cal 9.28/10.21mph
4) 0.29m - 3:00(10:18/m) 129/152bpm 23cal 5.82/10.23mph
5) 0.67m - 4:00(6:00/m) 146/157bpm 48cal 10.01/11.29mph
6) 0.3m - 3:00(9:54/m) 126/156bpm 25cal 6.06/10.79mph
7) 0.7m - 4:00(5:45/m) 150/159bpm 49cal 10.43/11.37mph
8) 0.28m - 3:00(10:34/m) 129/158bpm 25cal 5.68/10.21mph
9) 0.7m - 4:00(5:43/m) 149/157bpm 48cal 10.5/11.02mph
10) 0.28m - 3:00(10:41/m) 132/157bpm 24cal 5.61/10.18mph
11) 0.69m - 4:00(5:48/m) 147/155bpm 46cal 10.34/11.35mph
12) 0.33m - 3:00(9:03/m) 129/154bpm 21cal 6.63/10.14mph
13) 0.64m - 4:00(6:15/m) 148/157bpm 46cal 9.6/12.21mph
14) 0.27m - 3:00(11:01/m) 130/161bpm 21cal 5.44/9.66mph
15) 1m - 8:22(8:22/m) 122/130bpm 39cal 7.17/8.12mph
16) 1m - 7:31(7:31/m) 129/133bpm 48cal 7.98/8.35mph
17) 1m - 7:42(7:42/m) 129/133bpm 49cal 7.79/8.85mph
18) 1m - 6:46(6:46/m) 129/134bpm 43cal 8.86/10.65mph
19) 0.63m - 4:13(6:44/m) 131/136bpm 29cal 8.91/9.46mph
9:30 8:37 4:00 3:00 4:00 3:00 4:00 3:00 4:00 3:00 4:00 3:00 4:00 3:00 8:22 7:31 7:42 6:46 4:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:44 |
4:44 |
9:29 |
94 56-103 |
891 |
177 146-182 |
1.00 |
9:37 |
4:52 +7
|
9:44 |
99 86-112 |
964 |
181 176-210 |
1.50 |
14:40 |
5:03 +46
|
10:07 |
112 65-139 |
1132 |
184 178-194 |
2.00 |
19:00 |
4:20 |
8:39 |
141 135-145 |
1221 |
185 182-188 |
2.50 |
22:17 |
3:17 |
6:35 |
145 137-152 |
954 |
192 184-198 |
3.00 |
26:30 |
4:13 |
8:26 |
134 119-153 |
1130 |
182 116-200 |
3.50 |
29:31 |
3:01 |
6:03 |
148 133-156 |
895 |
196 192-202 |
4.00 |
33:38 |
4:07 |
8:14 |
132 114-156 |
1086 |
180 106-210 |
4.50 |
36:33 |
2:55 |
5:49 |
152 143-157 |
885 |
197 190-210 |
5.00 |
40:46 |
4:13 |
8:27 |
136 116-159 |
1149 |
179 118-200 |
5.50 |
43:38 |
2:51 |
5:43 |
152 147-156 |
868 |
198 196-206 |
6.00 |
47:58 |
4:20 |
8:41 |
136 122-157 |
1181 |
178 120-202 |
6.50 |
50:50 |
2:51 |
5:43 |
151 149-155 |
863 |
198 194-204 |
7.00 |
55:52 |
5:03 +54
|
10:06 |
134 114-155 |
1353 |
186 108-202 |
7.50 |
58:53 |
3:00 |
6:01 |
151 148-157 |
908 |
196 190-202 |
8.00 |
1:04:02 |
5:09 |
10:19 |
125 113-160 |
1289 |
170 118-192 |
8.50 |
1:08:06 |
4:04 |
8:08 |
123 118-129 |
1001 |
187 180-200 |
9.00 |
1:11:58 |
3:52 |
7:44 |
127 125-130 |
982 |
187 182-192 |
9.50 |
1:15:46 |
3:48 |
7:35 |
129 122-131 |
978 |
187 184-192 |
10.00 |
1:19:26 |
3:40 |
7:20 |
129 124-133 |
945 |
187 184-190 |
10.50 |
1:23:26 |
4:00 |
8:00 |
128 121-132 |
1025 |
183 118-196 |
11.00 |
1:27:02 |
3:36 |
7:12 |
128 122-133 |
923 |
187 184-192 |
11.50 |
1:30:27 |
3:25 |
6:50 |
131 127-134 |
895 |
188 186-194 |
12.00 |
1:33:45 |
3:18 |
6:36 |
130 128-133 |
859 |
189 186-194 |
12.40 |
1:36:28 |
2:43 |
6:47 |
132 125-136 |
896 |
187 182-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.9 |
187 |
12.3 |
1:32:27 |
7:40 |
Walk |
2.4 |
121 |
0.1 |
2:19 |
20:45 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
1.7 |
- |
- |
1:40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:21 |
5:25 |
59.17% |
More |
800m |
2:47 |
5:37 |
66.54% |
More |
1km |
3:32 |
5:41 |
68.62% |
More |
Mile |
6:39 |
6:39 |
62.19% |
More |
5k |
21:57 |
7:04 |
64.01% |
More |
5 miles |
36:00 |
7:12 |
63.44% |
More |
10k |
45:59 |
7:24 |
61.99% |
More |
10 miles |
1:14:44 |
7:28 |
63.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:34 |
6:34 |
62.91 |
5km |
21:50 |
7:02 |
64.35 |
5M |
36:09 |
7:14 |
63.19 |
10km |
45:31 |
7:20 |
62.63 |
10M |
1:15:23 |
7:32 |
62.45 |
Half |
1:40:22 |
7:40 |
61.56 |
20M |
2:37:10 |
7:52 |
62.30 |
Mara |
3:29:14 |
7:59 |
62.40 |
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