Sat 30th Mar 2019 at 7:00am by JoeCarr28
Run > Long Run
-
Time
4:05:54
-
Miles
23.15
-
Min/mi
10:37
-
Pacing
79%
-
WAVA
47.76
-
Stride(cm)
83
-
Cals
2012
-
Cadence
183
-
BPM
145
-
%MHR
79.9
-
B/mi
1544
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:02(6:02/km) 140/152bpm 60cal 9.94/11.39kmph
2) 1km - 6:07(6:07/km) 146/157bpm 65cal 9.8/11.42kmph
3) 1km - 6:14(6:14/km) 141/152bpm 62cal 9.62/11.32kmph
4) 1km - 6:48(6:48/km) 137/150bpm 63cal 8.83/11.52kmph
5) 1km - 6:27(6:27/km) 138/149bpm 59cal 9.3/11.79kmph
6) 1km - 7:39(7:39/km) 152/163bpm 83cal 7.84/9.71kmph
7) 1km - 6:11(6:11/km) 137/148bpm 52cal 9.7/11.72kmph
8) 1km - 6:47(6:47/km) 137/153bpm 54cal 8.86/11.56kmph
9) 1km - 5:30(5:30/km) 133/139bpm 39cal 10.91/12.12kmph
10) 1km - 6:13(6:13/km) 140/152bpm 55cal 9.66/11.19kmph
11) 1km - 6:53(6:53/km) 149/168bpm 69cal 8.71/10.52kmph
12) 1km - 6:46(6:46/km) 142/153bpm 56cal 8.86/11.52kmph
13) 1km - 7:52(7:52/km) 142/164bpm 61cal 7.64/10.48kmph
14) 1km - 6:24(6:24/km) 145/154bpm 56cal 9.39/10.98kmph
15) 1km - 5:51(5:51/km) 142/149bpm 46cal 10.26/10.92kmph
16) 1km - 5:52(5:52/km) 145/150bpm 52cal 10.23/11.22kmph
17) 1km - 5:54(5:54/km) 144/154bpm 45cal 10.17/11.35kmph
18) 1km - 6:27(6:27/km) 150/161bpm 61cal 9.31/11.35kmph
19) 1km - 6:59(6:59/km) 145/158bpm 54cal 8.58/11.82kmph
20) 1km - 6:11(6:11/km) 148/164bpm 51cal 9.71/11.25kmph
21) 1km - 6:44(6:44/km) 150/161bpm 58cal 8.91/11.15kmph
22) 1km - 6:08(6:08/km) 148/158bpm 49cal 9.79/11.52kmph
23) 1km - 6:00(6:00/km) 143/149bpm 39cal 9.99/11.39kmph
24) 1km - 6:50(6:50/km) 150/161bpm 57cal 8.77/10.04kmph
25) 1km - 7:20(7:20/km) 147/163bpm 53cal 8.18/10.21kmph
26) 1km - 6:38(6:38/km) 150/158bpm 57cal 9.04/10.88kmph
27) 1km - 6:00(6:00/km) 143/155bpm 35cal 10.01/10.65kmph
28) 1km - 5:51(5:51/km) 145/152bpm 39cal 10.25/10.65kmph
29) 1km - 6:21(6:21/km) 153/161bpm 59cal 9.44/9.91kmph
30) 1km - 7:25(7:25/km) 153/163bpm 70cal 8.09/10.14kmph
31) 1km - 6:56(6:56/km) 152/168bpm 58cal 8.65/10.58kmph
32) 1km - 6:49(6:49/km) 139/168bpm 29cal 8.8/12.33kmph
33) 1km - 7:56(7:56/km) 144/158bpm 48cal 7.56/11.82kmph
34) 1km - 8:06(8:06/km) 160/167bpm 87cal 7.41/10.61kmph
35) 1km - 7:59(7:59/km) 148/158bpm 56cal 7.51/11.79kmph
36) 1km - 6:01(6:01/km) 146/157bpm 34cal 9.98/11.59kmph
37) 1km - 6:15(6:15/km) 146/152bpm 35cal 9.59/10.71kmph
38) 0.26km - 1:27(5:32/km) 142/145bpm 6cal 10.86/11.32kmph
6:02 6:07 6:14 6:48 6:27 7:39 6:11 6:47 5:30 6:13 6:53 6:46 7:52 6:24 5:51 5:52 5:54 6:27 6:59 6:11 6:44 6:08 6:00 6:50 7:20 6:38 6:00 5:51 6:21 7:25 6:56 6:49 7:56 8:06 7:59 6:01 6:15 1:27
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 1.00 |
9:32 |
9:32 |
9:32 |
141 103-152 |
1345 |
189 174-194 |
| 2.00 |
20:05 |
10:33 |
10:33 |
143 132-157 |
1508 |
187 116-194 |
| 3.00 |
30:29 |
10:24 |
10:24 |
136 120-148 |
1414 |
181 112-220 |
| 4.00 |
42:14 |
11:45 |
11:45 |
148 132-163 |
1739 |
181 112-192 |
| 5.00 |
52:31 |
10:17 |
10:17 |
136 129-153 |
1399 |
184 120-192 |
| 6.00 |
1:01:50 |
9:19 |
9:19 |
135 129-143 |
1258 |
186 178-192 |
| 7.00 |
1:12:27 |
10:38 |
10:38 |
148 135-168 |
1573 |
186 116-192 |
| 8.00 |
1:24:19 |
11:52 |
11:52 |
142 123-164 |
1684 |
183 114-198 |
| 9.00 |
1:34:46 |
10:27 |
10:27 |
143 128-154 |
1493 |
184 116-194 |
| 10.00 |
1:44:21 |
9:36 |
9:36 |
144 132-150 |
1381 |
188 172-192 |
| 11.00 |
1:54:11 |
9:50 |
9:50 |
148 139-161 |
1454 |
186 174-196 |
| 12.00 |
2:05:09 |
10:58 |
10:58 |
148 136-164 |
1623 |
177 108-192 |
| 13.00 |
2:15:23 |
10:15 |
10:15 |
148 131-161 |
1516 |
187 116-194 |
| 14.00 |
2:25:15 |
9:52 |
9:52 |
145 133-158 |
1431 |
183 112-192 |
| 15.00 |
2:35:42 |
10:27 |
10:27 |
149 136-161 |
1556 |
185 172-192 |
| 16.00 |
2:47:14 |
11:32 |
11:32 |
148 136-163 |
1708 |
182 68-198 |
| 17.00 |
2:56:51 |
9:37 |
9:37 |
144 135-155 |
1385 |
187 170-192 |
| 18.00 |
3:06:46 |
9:54 |
9:54 |
150 140-159 |
1486 |
188 180-192 |
| 19.00 |
3:18:41 |
11:55 |
11:55 |
152 136-163 |
1811 |
182 106-190 |
| 20.00 |
3:29:21 |
10:40 |
10:40 |
144 125-168 |
1536 |
172 88-194 |
| 21.00 |
3:42:38 |
13:18 |
13:18 |
153 123-167 |
2034 |
179 116-192 |
| 22.00 |
3:54:54 |
12:16 |
12:16 |
149 133-158 |
1827 |
179 86-190 |
| 23.00 |
4:04:32 |
9:38 |
9:38 |
145 140-152 |
1396 |
185 136-192 |
| 23.15 |
4:05:54 |
1:22 |
8:58 |
142 137-145 |
1273 |
186 180-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
95.2 |
185 |
22.7 |
3:54:01 |
10:17 |
| Walk |
3.3 |
123 |
0.4 |
8:02 |
19:42 |
| Still |
1.6 |
- |
- |
3:52 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:02 |
8:10 |
40.07% |
More |
| 800m |
4:18 |
8:39 |
44.29% |
More |
| 1km |
5:27 |
8:46 |
45.63% |
More |
| Mile |
9:05 |
9:05 |
46.55% |
More |
| 5k |
30:26 |
9:48 |
47.25% |
More |
| 5 miles |
50:20 |
10:04 |
46.49% |
More |
| 10k |
1:02:27 |
10:03 |
46.79% |
More |
| 10 miles |
1:42:09 |
10:13 |
47.26% |
More |
| Half |
2:14:55 |
10:18 |
47.34% |
More |
| 20 miles |
3:29:18 |
10:28 |
47.98% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:48 |
8:48 |
48.03 |
| 5km |
29:15 |
9:25 |
49.16 |
| 5M |
48:27 |
9:41 |
48.30 |
| 10km |
1:01:00 |
9:49 |
47.90 |
| 10M |
1:41:00 |
10:06 |
47.80 |
| Half |
2:14:29 |
10:16 |
47.12 |
| 20M |
3:30:35 |
10:32 |
47.69 |
| Mara |
4:40:22 |
10:42 |
47.76 |
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