Thu 28th Mar 2019 at 6:00pm by JoeCarr28
Run > Steady-State
-
Time
1:17:28
-
Miles
9.30
-
Min/mi
8:20
-
Pacing
90%
-
WAVA
57.74
-
Stride(cm)
100
-
Cals
762
-
Cadence
193
-
BPM
148
-
%MHR
81.3
-
B/mi
1232
-
Asc(m)
212
-
Hillscore
14
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:51(5:51/km) 132/149bpm 50cal 10.25/11.05kmph
2) 1km - 5:29(5:29/km) 141/168bpm 51cal 10.94/12.53kmph
3) 1km - 4:36(4:36/km) 146/177bpm 45cal 13.04/13.67kmph
4) 1km - 4:50(4:50/km) 149/159bpm 49cal 12.39/13.54kmph
5) 1km - 4:54(4:54/km) 146/152bpm 50cal 12.23/13.17kmph
6) 1km - 4:41(4:41/km) 152/157bpm 49cal 12.82/13.3kmph
7) 1km - 4:58(4:58/km) 153/156bpm 53cal 12.06/12.73kmph
8) 1km - 4:52(4:52/km) 152/158bpm 51cal 12.33/12.56kmph
9) 1km - 5:10(5:10/km) 144/158bpm 48cal 11.6/12.87kmph
10) 1km - 5:22(5:22/km) 144/152bpm 50cal 11.19/12.16kmph
11) 1km - 5:11(5:11/km) 146/154bpm 50cal 11.58/11.86kmph
12) 1km - 5:02(5:02/km) 152/163bpm 50cal 11.91/12.77kmph
13) 0.93km - 4:52(5:13/km) 158/166bpm 52cal 11.49/12.39kmph
14) 1km - 5:12(5:12/km) 156/165bpm 55cal 11.55/12.43kmph
15) 1km - 6:08(6:08/km) 153/164bpm 59cal 9.78/11.62kmph
16) 0.04km - 18(7:35/km) 132/133bpm 7.92/10.25kmph
5:51 5:29 4:36 4:50 4:54 4:41 4:58 4:52 5:10 5:22 5:11 5:02 4:52 5:12 6:08 18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:49 |
126 85-140 |
1236 |
184 180-188 |
8/11 |
0.50 |
4:47 |
2:20 |
9:21 |
135 118-149 |
1263 |
185 178-190 |
0/19 |
0.75 |
7:01 |
2:13 |
8:53 |
141 133-150 |
1254 |
188 184-190 |
0/14 |
1.00 |
9:21 |
2:20 |
9:21 |
133 124-151 |
1243 |
186 176-190 |
0/11 |
1.25 |
11:22 |
2:01 |
8:02 |
150 131-168 |
1206 |
189 184-196 |
2/10 |
1.50 |
13:14 |
1:52 |
7:29 |
155 142-177 |
1159 |
194 192-196 |
0/7 |
1.75 |
15:05 |
1:51 |
7:23 |
138 132-144 |
1019 |
191 174-194 |
0/19 |
2.00 |
16:59 |
1:55 |
7:39 |
148 133-157 |
1133 |
195 192-198 |
5/3 |
2.25 |
19:02 |
2:03 |
8:10 |
154 140-159 |
1258 |
193 190-196 |
10/7 |
2.50 |
20:53 |
1:51 |
7:25 |
140 137-142 |
1038 |
194 192-196 |
0/12 |
2.75 |
22:47 |
1:54 |
7:36 |
144 140-149 |
1094 |
195 194-198 |
1/7 |
3.00 |
24:50 |
2:03 |
8:11 |
147 143-152 |
1202 |
195 194-198 |
4/2 |
3.25 |
26:43 |
1:53 |
7:33 |
149 144-153 |
1125 |
195 192-198 |
2/5 |
3.50 |
28:36 |
1:53 |
7:30 |
151 147-154 |
1134 |
197 194-200 |
3/6 |
3.75 |
30:32 |
1:56 |
7:43 |
153 149-157 |
1181 |
197 194-200 |
2/2 |
4.00 |
32:30 |
1:59 |
7:54 |
153 151-155 |
1209 |
197 196-200 |
3/1 |
4.25 |
34:31 |
2:01 |
8:04 |
153 151-155 |
1235 |
197 196-198 |
3/0 |
4.50 |
36:30 |
1:59 |
7:55 |
154 150-158 |
1220 |
197 196-200 |
5/3 |
4.75 |
38:28 |
1:58 |
7:52 |
146 141-153 |
1149 |
197 196-200 |
3/8 |
5.00 |
40:26 |
1:58 |
7:53 |
155 153-157 |
1221 |
198 196-200 |
3/1 |
5.25 |
42:23 |
1:57 |
7:49 |
153 143-158 |
1196 |
196 184-204 |
3/3 |
5.50 |
44:32 |
2:09 |
8:36 |
137 133-143 |
1179 |
190 188-192 |
1/8 |
5.75 |
46:48 |
2:16 |
9:03 |
137 135-139 |
1240 |
188 184-192 |
4/3 |
6.00 |
48:54 |
2:06 |
8:22 |
144 139-152 |
1205 |
192 176-198 |
2/3 |
6.25 |
51:01 |
2:08 |
8:30 |
149 143-152 |
1267 |
196 192-198 |
6/2 |
6.50 |
53:06 |
2:05 |
8:20 |
144 141-148 |
1199 |
195 192-198 |
2/4 |
6.75 |
55:11 |
2:05 |
8:19 |
147 140-154 |
1222 |
195 194-196 |
5/1 |
7.00 |
57:20 |
2:09 |
8:34 |
153 148-159 |
1311 |
196 194-198 |
11/0 |
7.25 |
59:19 |
2:00 |
7:59 |
159 144-163 |
1269 |
195 186-200 |
11/5 |
7.50 |
1:01:19 |
1:59 |
7:57 |
144 137-151 |
1146 |
195 190-198 |
2/10 |
7.75 |
1:03:29 |
2:10 |
8:42 |
160 150-166 |
1391 |
197 194-200 |
18/1 |
8.00 |
1:05:32 |
2:03 |
8:13 |
157 152-164 |
1290 |
197 192-200 |
7/0 |
8.25 |
1:07:34 |
2:02 |
8:06 |
157 153-164 |
1272 |
197 190-200 |
13/2 |
8.50 |
1:09:42 |
2:09 |
8:34 |
154 148-165 |
1321 |
196 192-198 |
6/0 |
8.75 |
1:11:50 |
2:07 |
8:29 |
157 150-161 |
1332 |
196 190-200 |
13/0 |
9.00 |
1:14:17 |
2:27 |
9:49 |
160 150-164 |
1571 |
193 182-198 |
19/0 |
9.25 |
1:16:54 |
2:37 |
10:28 |
148 134-156 |
1549 |
183 170-192 |
18/5 |
9.30 |
1:17:28 |
34 |
10:33 |
133 130-134 |
1404 |
182 180-184 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
193 |
9.3 |
1:17:27 |
8:19 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
45.79% |
More |
800m |
3:37 |
7:17 |
52.63% |
More |
1km |
4:34 |
7:20 |
54.48% |
More |
Mile |
7:35 |
7:35 |
55.72% |
More |
5k |
23:55 |
7:42 |
60.13% |
More |
5 miles |
39:30 |
7:54 |
59.25% |
More |
10k |
49:35 |
7:59 |
58.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
58.03 |
5km |
24:14 |
7:48 |
59.34 |
5M |
40:08 |
8:02 |
58.31 |
10km |
50:31 |
8:08 |
57.84 |
10M |
1:23:40 |
8:22 |
57.70 |
Half |
1:51:23 |
8:30 |
56.90 |
20M |
2:54:26 |
8:43 |
57.57 |
Mara |
3:52:14 |
8:52 |
57.66 |
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