Sun 24th Mar 2019 at 6:00am by cdnhawk65
Run > Long Run
-
Time
2:55:15
-
Miles
16.78
-
Min/mi
10:27
-
Pacing
56%
-
WAVA
49.58
-
Stride(cm)
92
-
Cals
1913
-
Cadence
167
-
BPM
135
-
%MHR
78.7
-
B/mi
1405
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:21(6:21/km) 117/133bpm 62cal 9.44/10.18kmph
2) 1km - 6:28(6:28/km) 121/126bpm 66cal 9.27/9.71kmph
3) 1km - 6:17(6:17/km) 122/127bpm 63cal 9.54/10.01kmph
4) 1km - 6:21(6:21/km) 123/127bpm 63cal 9.45/9.74kmph
5) 1km - 6:24(6:24/km) 124/132bpm 63cal 9.38/9.67kmph
6) 1km - 6:33(6:33/km) 125/128bpm 63cal 9.16/9.51kmph
7) 1km - 6:29(6:29/km) 126/132bpm 62cal 9.25/9.91kmph
8) 1km - 6:33(6:33/km) 125/131bpm 60cal 9.17/9.91kmph
9) 1km - 6:36(6:36/km) 126/132bpm 62cal 9.1/9.67kmph
10) 1km - 6:26(6:26/km) 130/135bpm 65cal 9.32/9.71kmph
11) 1km - 6:29(6:29/km) 132/136bpm 69cal 9.27/9.61kmph
12) 1km - 6:28(6:28/km) 131/136bpm 64cal 9.28/9.81kmph
13) 1km - 6:40(6:40/km) 130/135bpm 63cal 9/9.77kmph
14) 1km - 6:20(6:20/km) 135/141bpm 67cal 9.46/10.18kmph
15) 1km - 6:28(6:28/km) 138/141bpm 74cal 9.27/10.08kmph
16) 1km - 6:21(6:21/km) 136/142bpm 67cal 9.45/9.81kmph
17) 1km - 6:26(6:26/km) 139/144bpm 71cal 9.33/9.71kmph
18) 1km - 6:32(6:32/km) 138/144bpm 69cal 9.19/9.94kmph
19) 1km - 6:36(6:36/km) 143/146bpm 80cal 9.1/9.77kmph
20) 1km - 6:48(6:48/km) 141/147bpm 73cal 8.83/9.51kmph
21) 1km - 6:29(6:29/km) 147/151bpm 80cal 9.26/9.71kmph
22) 1km - 6:37(6:37/km) 148/151bpm 82cal 9.08/9.67kmph
23) 1km - 6:26(6:26/km) 149/152bpm 81cal 9.32/9.64kmph
24) 1km - 6:37(6:37/km) 151/154bpm 85cal 9.07/9.54kmph
25) 1km - 6:29(6:29/km) 154/161bpm 86cal 9.26/10.01kmph
26) 1km - 6:32(6:32/km) 153/156bpm 86cal 9.19/9.57kmph
27) 1km - 6:30(6:28/km) 155/159bpm 87cal 9.27/9.67kmph
6:21 6:28 6:17 6:21 6:24 6:33 6:29 6:33 6:36 6:26 6:29 6:28 6:40 6:20 6:28 6:21 6:26 6:32 6:36 6:48 6:29 6:37 6:26 6:37 6:29 6:32 6:30
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
6:09 |
6:09 +1:01
|
12:18 |
115 90-133 |
1415 |
167 124-174 |
| 1.00 |
11:17 |
5:08 |
10:16 |
120 115-124 |
1233 |
167 166-170 |
| 1.50 |
16:25 |
5:07 |
10:15 |
121 115-125 |
1240 |
167 162-172 |
| 2.00 |
21:32 |
5:08 |
10:15 |
123 118-127 |
1262 |
166 164-168 |
| 2.50 |
26:39 |
5:06 |
10:13 |
123 118-126 |
1257 |
167 166-172 |
| 3.00 |
31:48 |
5:09 |
10:17 |
124 119-132 |
1276 |
167 160-174 |
| 3.50 |
37:07 |
5:19 |
10:38 |
125 120-128 |
1329 |
166 162-172 |
| 4.00 |
42:16 |
5:09 |
10:18 |
125 122-129 |
1288 |
167 166-170 |
| 4.50 |
47:38 |
5:23 +6
|
10:45 |
126 117-132 |
1355 |
167 160-176 |
| 5.00 |
53:58 |
6:20 +1:08
|
12:40 |
123 95-130 |
1557 |
168 166-174 |
| 5.50 |
59:21 |
5:23 |
10:45 |
126 122-131 |
1355 |
167 162-172 |
| 6.00 |
1:04:32 |
5:11 |
10:22 |
129 124-131 |
1337 |
167 166-172 |
| 6.50 |
1:09:42 |
5:10 |
10:20 |
132 127-135 |
1365 |
167 166-170 |
| 7.00 |
1:14:54 |
5:12 |
10:24 |
132 126-135 |
1373 |
167 164-174 |
| 7.50 |
1:20:47 |
5:54 +42
|
11:47 |
130 115-136 |
1532 |
168 160-174 |
| 8.00 |
1:26:08 |
5:21 |
10:42 |
131 130-134 |
1401 |
167 166-170 |
| 8.50 |
1:32:43 |
6:34 +1:24
|
13:09 |
129 98-138 |
1696 |
168 164-178 |
| 9.00 |
1:37:49 |
5:06 |
10:13 |
137 132-141 |
1399 |
168 166-176 |
| 9.50 |
1:43:39 |
5:50 +32
|
11:39 |
134 117-140 |
1562 |
168 166-176 |
| 10.00 |
1:48:46 |
5:07 |
10:15 |
139 135-141 |
1424 |
168 166-172 |
| 10.50 |
1:58:21 |
9:35 +4:26
|
19:10 |
139 114-144 |
2663 |
168 166-174 |
| 11.00 |
2:03:36 |
5:15 |
10:31 |
135 126-140 |
1419 |
168 166-174 |
| 11.50 |
2:08:56 |
5:20 |
10:40 |
142 136-145 |
1515 |
167 164-172 |
| 12.00 |
2:15:17 |
6:21 +57
|
12:41 |
139 118-146 |
1763 |
167 164-174 |
| 12.50 |
2:20:38 |
5:21 |
10:43 |
142 130-147 |
1521 |
168 166-172 |
| 13.00 |
2:25:49 |
5:11 |
10:22 |
147 144-151 |
1525 |
168 166-172 |
| 13.50 |
2:31:06 |
5:17 |
10:33 |
147 140-150 |
1551 |
167 164-170 |
| 14.00 |
2:36:26 |
5:20 |
10:41 |
148 146-151 |
1580 |
168 164-172 |
| 14.50 |
2:41:37 |
5:11 |
10:21 |
150 148-152 |
1553 |
167 164-170 |
| 15.00 |
2:46:52 |
5:15 |
10:30 |
152 146-154 |
1597 |
167 166-172 |
| 15.50 |
2:52:08 |
5:15 |
10:31 |
155 150-160 |
1630 |
167 164-172 |
| 16.00 |
2:57:25 |
5:17 |
10:34 |
153 151-157 |
1617 |
167 164-170 |
| 16.50 |
3:02:40 |
5:15 |
10:30 |
154 151-156 |
1617 |
168 166-172 |
| 16.78 |
3:05:32 |
2:52 |
10:17 |
156 152-159 |
1604 |
167 158-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
167 |
16.8 |
3:05:21 |
11:03 |
| Walk |
0.1 |
124 |
0 |
9 |
1:22:07 |
| Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:26 |
9:47 |
34.64% |
More |
| 800m |
4:58 |
9:59 |
40.08% |
More |
| 1km |
6:13 |
10:00 |
41.67% |
More |
| Mile |
10:07 |
10:07 |
43.43% |
More |
| 5k |
31:48 |
10:14 |
47.06% |
More |
| 5 miles |
52:50 |
10:34 |
46.18% |
More |
| 10k |
1:05:38 |
10:34 |
46.44% |
More |
| 10 miles |
1:47:35 |
10:46 |
46.86% |
More |
| Half |
2:25:49 |
11:08 |
45.76% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:49 |
8:49 |
49.86 |
| 5km |
29:20 |
9:26 |
51.02 |
| 5M |
48:34 |
9:43 |
50.23 |
| 10km |
1:01:08 |
9:50 |
49.86 |
| 10M |
1:41:15 |
10:08 |
49.79 |
| Half |
2:14:48 |
10:17 |
49.12 |
| 20M |
3:31:05 |
10:33 |
49.70 |
| Mara |
4:41:03 |
10:44 |
49.78 |
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