Fri 22nd Mar 2019 at 4:00pm by rokerroar
Run > General
-
Time
38:01
-
Miles
3.85
-
Min/mi
9:52
-
Pacing
63%
-
WAVA
46.09
-
Stride(cm)
92
-
Cals
440
-
Cadence
177
-
BPM
146
-
%MHR
85.4
-
B/mi
1443
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:04(11:04/m) 126/139bpm 105cal 5.43/8.89mph
2) 0.53m - 4:30(8:33/m) 139/148bpm 49cal 7.02/8.58mph
3) 0.06m - 20(5:23/m) 141/145bpm 4cal 11.15/12.13mph
4) 0.1m - 1:27(14:04/m) 139/151bpm 15cal 4.26/10.83mph
5) 0.06m - 20(5:51/m) 149/153bpm 4cal 10.26/12.92mph
6) 0.16m - 1:30(9:21/m) 147/153bpm 18cal 6.42/9.83mph
7) 0.06m - 20(5:36/m) 148/153bpm 4cal 10.72/11.9mph
8) 0.14m - 1:30(10:26/m) 155/167bpm 19cal 5.75/11.27mph
9) 0.06m - 20(5:58/m) 168/169bpm 4cal 10.07/12.84mph
10) 0.11m - 1:30(13:17/m) 160/166bpm 20cal 4.52/9.16mph
11) 0.06m - 20(5:55/m) 159/161bpm 4cal 10.13/12.06mph
12) 0.13m - 1:30(11:11/m) 164/170bpm 20cal 5.36/11mph
13) 0.05m - 20(6:11/m) 161/165bpm 4cal 9.71/11.08mph
14) 0.15m - 1:25(9:46/m) 158/165bpm 18cal 6.14/10.04mph
15) 0.05m - 20(6:13/m) 157/160bpm 4cal 9.65/13.21mph
16) 0.1m - 1:30(15:12/m) 164/172bpm 20cal 3.95/10.18mph
17) 0.05m - 20(7:08/m) 163/165bpm 4cal 8.42/10.9mph
18) 0.13m - 1:30(11:41/m) 162/172bpm 20cal 5.13/9.73mph
19) 0.86m - 7:56(9:16/m) 158/164bpm 104cal 6.48/8.45mph
11:04 4:30 20 1:27 20 1:30 20 1:30 20 1:30 20 1:30 20 1:25 20 1:30 20 1:30 7:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:05 |
1:05 |
8:38 |
111 89-127 |
958 |
179 174-188 |
0.25 |
2:59 |
1:55 |
15:17 |
125 115-132 |
1911 |
180 174-190 |
0.38 |
4:03 |
1:04 |
8:31 |
130 125-132 |
1107 |
178 174-182 |
0.50 |
5:05 |
1:02 |
8:15 |
132 130-136 |
1089 |
178 174-182 |
0.63 |
6:07 |
1:02 |
8:14 |
135 132-138 |
1113 |
179 174-184 |
0.75 |
8:27 |
2:20 |
18:41 |
123 109-136 |
2299 |
164 118-186 |
0.88 |
9:47 |
1:20 |
10:36 |
128 111-135 |
1357 |
170 120-184 |
1.00 |
11:03 |
1:16 |
10:08 |
127 120-135 |
1287 |
183 176-190 |
1.13 |
12:06 |
1:03 |
8:27 |
137 132-141 |
1158 |
181 178-188 |
1.25 |
13:13 |
1:06 |
8:52 |
135 128-143 |
1197 |
175 138-186 |
1.38 |
14:15 |
1:03 |
8:22 |
143 140-147 |
1196 |
179 90-194 |
1.50 |
15:15 |
1:00 |
7:58 |
141 137-142 |
1122 |
180 170-182 |
1.63 |
16:12 |
57 |
7:35 |
140 134-145 |
1061 |
186 164-196 |
1.75 |
17:38 |
1:27 |
11:32 |
144 132-153 |
1662 |
163 102-198 |
1.88 |
18:50 |
1:12 |
9:33 |
146 144-150 |
1395 |
180 176-184 |
2.00 |
19:42 |
52 |
6:52 |
149 145-153 |
1024 |
189 178-200 |
2.13 |
21:05 |
1:23 |
11:05 |
157 147-168 |
1740 |
178 174-194 |
2.25 |
22:30 |
1:25 |
11:23 |
162 156-169 |
1844 |
170 122-198 |
2.38 |
23:32 |
1:02 |
8:15 |
159 156-166 |
1312 |
186 176-196 |
2.50 |
24:50 |
1:18 |
10:24 |
165 161-170 |
1717 |
179 174-198 |
2.63 |
25:53 |
1:03 |
8:24 |
157 153-164 |
1319 |
185 180-198 |
2.75 |
27:11 |
1:18 |
10:25 |
162 156-172 |
1687 |
170 114-204 |
2.88 |
28:34 |
1:23 |
11:05 |
164 157-171 |
1819 |
171 108-204 |
3.00 |
30:46 |
2:11 +40
|
17:32 |
161 138-172 |
2822 |
174 118-184 |
3.13 |
32:00 |
1:15 |
9:58 |
152 138-158 |
1514 |
181 174-186 |
3.25 |
33:11 |
1:11 |
9:24 |
158 155-160 |
1486 |
182 180-186 |
3.38 |
34:23 |
1:12 |
9:34 |
158 154-162 |
1513 |
181 178-188 |
3.50 |
35:35 |
1:12 |
9:36 |
160 155-162 |
1537 |
181 176-184 |
3.63 |
36:36 |
1:01 |
8:08 |
160 158-163 |
1302 |
178 174-184 |
3.75 |
37:46 |
1:10 |
9:19 |
162 160-164 |
1509 |
180 176-184 |
3.85 |
38:41 |
55 |
8:55 |
160 157-164 |
1426 |
179 170-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.8 |
181 |
3.7 |
34:40 |
9:30 |
Walk |
6.2 |
120 |
0.1 |
2:27 |
18:18 |
Still |
2.3 |
- |
- |
54 |
- |
Pause |
1.7 |
- |
- |
40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:35 |
42.30% |
More |
800m |
4:03 |
8:10 |
45.74% |
More |
1km |
5:05 |
8:10 |
47.68% |
More |
Mile |
8:38 |
8:38 |
47.84% |
More |
5k |
30:17 |
9:45 |
46.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:06 |
9:06 |
45.40 |
5km |
30:17 |
9:45 |
46.39 |
5M |
50:09 |
10:02 |
45.55 |
10km |
1:03:09 |
10:10 |
45.14 |
10M |
1:44:34 |
10:27 |
45.02 |
Half |
2:19:13 |
10:38 |
44.38 |
20M |
3:38:01 |
10:54 |
44.91 |
Mara |
4:50:16 |
11:05 |
44.98 |
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