Sun 31st Mar 2019 at 12:00pm by Alfie
Run > General
-
Time
3:12:27
-
Miles
18.01
-
Min/mi
10:41
-
Pacing
47%
-
WAVA
50.51
-
Stride(cm)
92
-
Cals
2213
-
Cadence
163
-
BPM
140
-
%MHR
82.1
-
B/mi
1501
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:55(9:55/m) 122/131bpm 121cal 6.05/6.57mph
2) 1m - 9:56(9:56/m) 138/170bpm 139cal 6.04/6.55mph
3) 1m - 10:10(10:10/m) 164/172bpm 177cal 5.9/6.41mph
4) 1m - 10:20(10:20/m) 164/175bpm 180cal 5.81/6.3mph
5) 1m - 10:21(10:21/m) 165/176bpm 183cal 5.8/6.35mph
6) 1m - 10:27(10:27/m) 142/167bpm 110cal 5.74/5.97mph
7) 1m - 10:56(10:56/m) 122/131bpm 34cal 5.48/5.68mph
8) 1m - 10:57(10:57/m) 120/124bpm 31cal 5.48/6.1mph
9) 1m - 11:08(11:08/m) 121/134bpm 38cal 5.39/5.74mph
10) 1m - 11:02(11:02/m) 134/148bpm 111cal 5.44/5.76mph
11) 1m - 10:55(10:55/m) 135/143bpm 113cal 5.49/5.82mph
12) 1m - 11:04(11:04/m) 143/173bpm 144cal 5.42/5.8mph
13) 1m - 10:37(10:37/m) 143/158bpm 136cal 5.65/6.01mph
14) 1m - 10:42(10:42/m) 148/173bpm 151cal 5.61/6.05mph
15) 1m - 10:25(10:25/m) 147/157bpm 141cal 5.76/6.2mph
16) 1m - 11:06(11:06/m) 144/172bpm 138cal 5.41/5.95mph
17) 1m - 11:02(11:02/m) 149/156bpm 156cal 5.44/5.85mph
18) 1m - 11:20(11:20/m) 138/146bpm 110cal 5.3/5.87mph
19) 0.01m - 4(9:51/m) 140/140bpm 6.1/5.3mph
9:55 9:56 10:10 10:20 10:21 10:27 10:56 10:57 11:08 11:02 10:55 11:04 10:37 10:42 10:25 11:06 11:02 11:20 4
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:52 |
5:52 +49
|
11:45 |
119 92-131 |
1398 |
164 98-172 |
| 1.00 |
10:46 |
4:53 |
9:46 |
125 118-129 |
1222 |
166 162-170 |
| 1.50 |
15:45 |
4:59 |
9:59 |
126 122-128 |
1258 |
165 162-168 |
| 2.00 |
20:42 |
4:57 |
9:53 |
151 116-170 |
1494 |
164 162-170 |
| 2.50 |
25:42 |
5:00 |
10:00 |
163 159-167 |
1630 |
163 160-166 |
| 3.00 |
30:52 |
5:10 |
10:20 |
165 160-172 |
1706 |
164 160-168 |
| 3.50 |
36:03 |
5:12 |
10:23 |
163 152-171 |
1693 |
163 160-168 |
| 4.00 |
41:12 |
5:08 |
10:16 |
165 163-175 |
1695 |
164 162-170 |
| 4.50 |
46:17 |
5:05 |
10:10 |
166 161-170 |
1689 |
164 162-168 |
| 5.00 |
51:32 |
5:16 |
10:31 |
165 156-175 |
1735 |
163 162-168 |
| 5.50 |
56:47 |
5:15 |
10:29 |
153 127-167 |
1604 |
163 158-166 |
| 6.00 |
1:02:00 |
5:13 |
10:25 |
129 122-160 |
1345 |
163 160-166 |
| 6.50 |
1:07:31 |
5:32 |
11:03 |
124 119-131 |
1370 |
162 158-166 |
| 7.00 |
1:12:56 |
5:25 |
10:50 |
121 118-123 |
1311 |
162 158-166 |
| 7.50 |
1:18:23 |
5:27 |
10:54 |
121 119-124 |
1319 |
162 160-166 |
| 8.00 |
1:23:52 |
5:29 |
10:58 |
120 115-123 |
1316 |
162 156-166 |
| 8.50 |
1:29:33 |
5:41 |
11:21 |
121 118-131 |
1373 |
162 156-166 |
| 9.00 |
1:35:02 |
5:29 |
10:59 |
122 117-134 |
1340 |
163 158-166 |
| 9.50 |
1:42:51 |
7:49 +2:21
|
15:37 |
126 78-147 |
1968 |
164 154-172 |
| 10.00 |
1:48:23 |
5:32 |
11:04 |
139 135-142 |
1539 |
163 158-168 |
| 10.50 |
1:53:53 |
5:30 |
11:00 |
136 127-142 |
1496 |
162 158-164 |
| 11.00 |
1:59:20 |
5:27 |
10:55 |
134 131-136 |
1463 |
162 158-164 |
| 11.50 |
2:04:56 |
5:36 |
11:12 |
145 131-172 |
1623 |
161 158-168 |
| 12.00 |
2:10:23 |
5:27 |
10:54 |
142 140-144 |
1548 |
162 158-166 |
| 12.50 |
2:19:50 |
9:27 +4:09
|
18:53 |
135 91-150 |
2550 |
168 162-172 |
| 13.00 |
2:25:07 |
5:18 |
10:35 |
148 142-158 |
1567 |
166 164-172 |
| 13.50 |
2:30:22 |
5:14 |
10:29 |
146 144-149 |
1529 |
164 162-168 |
| 14.00 |
2:39:00 |
8:38 +3:09
|
17:16 |
148 112-172 |
2556 |
164 118-174 |
| 14.50 |
2:44:19 |
5:19 |
10:38 |
152 149-156 |
1617 |
164 160-168 |
| 15.00 |
2:49:25 |
5:06 |
10:12 |
142 130-153 |
1448 |
164 160-168 |
| 15.50 |
2:57:04 |
7:39 +2:12
|
15:18 |
137 97-151 |
2096 |
164 110-170 |
| 16.00 |
3:03:43 |
6:40 +1:02
|
13:19 |
147 126-170 |
1958 |
163 104-172 |
| 16.50 |
3:09:16 |
5:32 |
11:05 |
151 148-155 |
1673 |
160 156-166 |
| 17.00 |
3:14:48 |
5:32 |
11:04 |
146 130-154 |
1617 |
162 158-168 |
| 17.50 |
3:22:49 |
8:01 +2:28
|
16:02 |
134 98-145 |
2147 |
162 118-170 |
| 18.00 |
3:28:34 |
5:45 |
11:31 |
140 137-145 |
1612 |
161 154-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
92.2 |
163 |
18 |
3:11:42 |
11:10 |
| Walk |
3.7 |
110 |
0 |
7:57 |
5:24:43 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
4.1 |
- |
- |
8:58 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:18 |
37.38% |
More |
| 800m |
4:48 |
9:39 |
42.84% |
More |
| 1km |
6:02 |
9:43 |
44.35% |
More |
| Mile |
9:44 |
9:44 |
46.69% |
More |
| 5k |
31:03 |
10:00 |
49.83% |
More |
| 5 miles |
50:38 |
10:08 |
49.89% |
More |
| 10k |
1:03:33 |
10:14 |
49.69% |
More |
| 10 miles |
1:47:32 |
10:45 |
48.60% |
More |
| Half |
2:25:16 |
11:05 |
47.64% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:59 |
8:59 |
50.56 |
| 5km |
29:53 |
9:37 |
51.77 |
| 5M |
49:28 |
9:54 |
51.06 |
| 10km |
1:02:17 |
10:01 |
50.70 |
| 10M |
1:43:09 |
10:19 |
50.67 |
| Half |
2:17:20 |
10:29 |
50.00 |
| 20M |
3:35:04 |
10:45 |
50.59 |
| Mara |
4:46:20 |
10:56 |
50.67 |
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