Sat 6th Apr 2019 at 7:00am by JoeCarr28
Run > Long Run
-
Time
3:01:01
-
Miles
17.90
-
Min/mi
10:07
-
Pacing
83%
-
WAVA
49.25
-
Stride(cm)
86
-
Cals
1526
-
Cadence
185
-
BPM
144
-
%MHR
79.1
-
B/mi
1456
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:40(5:40/km) 137/153bpm 56cal 10.59/11.42kmph
2) 1km - 6:27(6:27/km) 142/162bpm 67cal 9.3/11.66kmph
3) 1km - 6:28(6:28/km) 150/161bpm 70cal 9.28/11.66kmph
4) 1km - 5:54(5:54/km) 146/158bpm 61cal 10.17/11.62kmph
5) 1km - 5:31(5:31/km) 136/145bpm 50cal 10.87/11.72kmph
6) 1km - 5:56(5:56/km) 144/157bpm 59cal 10.12/11.22kmph
7) 1km - 5:35(5:35/km) 142/148bpm 53cal 10.75/11.52kmph
8) 1km - 5:37(5:37/km) 141/150bpm 53cal 10.7/11.39kmph
9) 1km - 5:39(5:39/km) 136/147bpm 43cal 10.62/11.86kmph
10) 1km - 6:23(6:23/km) 143/151bpm 59cal 9.39/11.08kmph
11) 1km - 6:48(6:48/km) 145/157bpm 65cal 8.82/10.55kmph
12) 1km - 6:21(6:21/km) 144/152bpm 58cal 9.46/11.02kmph
13) 1km - 6:21(6:21/km) 145/160bpm 55cal 9.45/11.89kmph
14) 1km - 8:30(8:30/km) 152/170bpm 84cal 7.06/10.92kmph
15) 1km - 6:57(6:57/km) 141/155bpm 50cal 8.63/10.55kmph
16) 1km - 6:41(6:41/km) 139/159bpm 39cal 8.97/13.07kmph
17) 1km - 6:47(6:47/km) 142/155bpm 50cal 8.85/11.42kmph
18) 1km - 6:19(6:19/km) 140/146bpm 41cal 9.51/11.46kmph
19) 1km - 6:27(6:27/km) 140/147bpm 40cal 9.3/11.66kmph
20) 1km - 5:59(5:59/km) 142/153bpm 41cal 10.03/13.27kmph
21) 1km - 6:24(6:24/km) 153/165bpm 64cal 9.39/11.35kmph
22) 1km - 6:06(6:06/km) 143/152bpm 42cal 9.84/12.63kmph
23) 1km - 5:35(5:35/km) 149/155bpm 49cal 10.76/11.42kmph
24) 1km - 5:58(5:58/km) 146/159bpm 44cal 10.05/11.25kmph
25) 1km - 6:05(6:05/km) 149/162bpm 53cal 9.87/10.88kmph
26) 1km - 5:55(5:55/km) 145/165bpm 41cal 10.13/11.02kmph
27) 1km - 6:34(6:34/km) 144/164bpm 42cal 9.13/11.82kmph
28) 1km - 6:54(6:54/km) 147/165bpm 53cal 8.7/11.56kmph
29) 0.81km - 5:11(6:25/km) 149/155bpm 44cal 9.35/10.85kmph
5:40 6:27 6:28 5:54 5:31 5:56 5:35 5:37 5:39 6:23 6:48 6:21 6:21 8:30 6:57 6:41 6:47 6:19 6:27 5:59 6:24 6:06 5:35 5:58 6:05 5:55 6:34 6:54 5:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:28 |
4:28 |
8:57 |
135 105-146 |
1208 |
186 170-196 |
1.00 |
9:14 |
4:45 |
9:30 |
139 128-153 |
1321 |
186 174-192 |
1.50 |
14:36 |
5:22 |
10:45 |
145 131-162 |
1558 |
181 116-190 |
2.00 |
19:47 |
5:11 |
10:21 |
154 141-161 |
1595 |
184 180-190 |
2.50 |
24:35 |
4:49 |
9:38 |
145 133-154 |
1396 |
184 116-190 |
3.00 |
28:59 |
4:23 |
8:47 |
137 131-145 |
1203 |
187 180-190 |
3.50 |
33:53 |
4:55 |
9:49 |
143 128-157 |
1404 |
185 176-188 |
4.00 |
38:26 |
4:33 |
9:05 |
143 137-148 |
1300 |
187 184-190 |
4.50 |
42:52 |
4:26 |
8:52 |
140 132-146 |
1242 |
188 186-192 |
5.00 |
47:22 |
4:30 |
9:01 |
140 133-150 |
1262 |
187 162-190 |
5.50 |
51:34 |
4:12 |
8:23 |
136 130-147 |
1141 |
186 180-190 |
6.00 |
56:49 |
5:15 |
10:30 |
141 124-151 |
1480 |
185 116-192 |
6.50 |
1:02:12 |
5:23 |
10:45 |
147 129-157 |
1581 |
184 172-190 |
7.00 |
1:07:46 |
5:34 |
11:08 |
142 134-155 |
1582 |
182 114-192 |
7.50 |
1:12:41 |
4:55 |
9:50 |
145 138-152 |
1425 |
187 170-192 |
8.00 |
1:17:53 |
5:13 |
10:25 |
144 130-160 |
1501 |
187 168-192 |
8.50 |
1:24:12 |
6:19 |
12:37 |
148 125-161 |
1868 |
176 80-192 |
9.00 |
1:30:26 |
6:14 |
12:28 |
154 142-170 |
1920 |
182 116-192 |
9.50 |
1:35:55 |
5:29 |
10:58 |
133 118-142 |
1458 |
180 116-206 |
10.00 |
1:41:17 |
5:22 |
10:45 |
141 119-159 |
1515 |
181 80-192 |
10.50 |
1:46:53 |
5:36 |
11:12 |
142 131-155 |
1591 |
187 174-192 |
11.00 |
1:51:54 |
5:01 |
10:01 |
141 133-147 |
1413 |
186 116-190 |
11.50 |
1:57:23 |
5:29 |
10:59 |
141 133-147 |
1548 |
185 116-192 |
12.00 |
2:02:16 |
4:52 |
9:44 |
139 131-153 |
1354 |
187 176-194 |
12.50 |
2:06:59 |
4:44 |
9:28 |
143 134-152 |
1354 |
186 116-192 |
13.00 |
2:12:13 |
5:14 |
10:28 |
154 141-165 |
1612 |
188 182-194 |
13.50 |
2:17:13 |
5:00 |
9:59 |
144 131-152 |
1438 |
188 116-194 |
14.00 |
2:21:42 |
4:29 |
8:58 |
148 136-155 |
1326 |
187 128-192 |
14.50 |
2:26:13 |
4:31 |
9:03 |
146 141-152 |
1321 |
191 188-194 |
15.00 |
2:31:15 |
5:01 |
10:03 |
147 132-159 |
1476 |
188 176-194 |
15.50 |
2:36:05 |
4:50 |
9:40 |
148 142-156 |
1430 |
189 182-194 |
16.00 |
2:40:58 |
4:53 |
9:46 |
148 139-165 |
1445 |
188 164-194 |
16.50 |
2:45:34 |
4:37 |
9:13 |
139 135-151 |
1282 |
186 168-194 |
17.00 |
2:51:41 |
6:07 |
12:13 |
144 128-164 |
1759 |
180 114-194 |
17.50 |
2:56:55 |
5:15 |
10:29 |
152 138-165 |
1594 |
184 158-192 |
17.90 |
3:01:00 |
4:05 |
10:13 |
149 145-152 |
1521 |
186 180-190 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:05 |
40.51% |
More |
800m |
4:08 |
8:20 |
46.00% |
More |
1km |
5:21 |
8:37 |
46.35% |
More |
Mile |
8:41 |
8:41 |
48.67% |
More |
5k |
27:51 |
8:58 |
51.63% |
More |
5 miles |
47:02 |
9:24 |
49.76% |
More |
10k |
59:06 |
9:31 |
49.43% |
More |
10 miles |
1:41:12 |
10:07 |
47.70% |
More |
Half |
2:12:07 |
10:05 |
48.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
49.73 |
5km |
28:17 |
9:06 |
50.84 |
5M |
46:50 |
9:22 |
49.97 |
10km |
58:58 |
9:29 |
49.55 |
10M |
1:37:39 |
9:46 |
49.44 |
Half |
2:10:01 |
9:55 |
48.74 |
20M |
3:23:36 |
10:11 |
49.32 |
Mara |
4:31:05 |
10:21 |
49.40 |
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