Sun 7th Apr 2019 at 9:00am by Penky69
Run > Race
-
Time
4:29:05
-
Miles
26.40
-
Min/mi
10:12
-
Pacing
95%
-
WAVA
55.92
-
Stride(cm)
89
-
Cals
2688
-
Cadence
177
-
BPM
169
-
%MHR
98.6
-
B/mi
1719
-
Asc(m)
177
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 10:16(10:16/m) 163/179bpm 102cal 5.85/6.3mph
2) 1m - 10:03(10:03/m) 173/178bpm 107cal 5.97/6.22mph
3) 1m - 10:03(10:03/m) 174/178bpm 108cal 5.97/6.7mph
4) 1m - 10:11(10:11/m) 169/191bpm 106cal 5.89/6.07mph
5) 1m - 10:04(10:04/m) 164/171bpm 99cal 5.96/6.16mph
6) 1m - 10:13(10:13/m) 170/179bpm 106cal 5.87/6.26mph
7) 1m - 10:12(10:12/m) 169/185bpm 105cal 5.88/6.12mph
8) 1m - 10:15(10:15/m) 164/179bpm 98cal 5.85/6.1mph
9) 1m - 10:17(10:17/m) 164/173bpm 98cal 5.83/5.99mph
10) 1m - 10:04(10:04/m) 168/182bpm 101cal 5.96/6.28mph
11) 1m - 10:06(10:06/m) 167/174bpm 101cal 5.94/6.18mph
12) 1m - 10:06(10:06/m) 170/188bpm 103cal 5.94/6.2mph
13) 1m - 10:01(10:01/m) 175/183bpm 107cal 5.99/6.39mph
14) 1m - 10:02(10:02/m) 175/185bpm 108cal 5.98/6.16mph
15) 1m - 10:08(10:08/m) 176/185bpm 110cal 5.92/6.07mph
16) 1m - 10:11(10:11/m) 169/177bpm 101cal 5.89/6.18mph
17) 1m - 10:09(10:09/m) 169/176bpm 102cal 5.91/6.22mph
18) 1m - 10:14(10:14/m) 169/174bpm 101cal 5.87/6.05mph
19) 1m - 10:47(10:47/m) 166/181bpm 95cal 5.57/6.2mph
20) 1m - 10:05(10:05/m) 168/177bpm 98cal 5.95/6.1mph
21) 1m - 10:08(10:08/m) 169/175bpm 99cal 5.93/6.12mph
22) 1m - 10:33(10:33/m) 167/174bpm 98cal 5.68/6.22mph
23) 1m - 10:16(10:16/m) 168/172bpm 100cal 5.85/6.2mph
24) 1m - 10:35(10:35/m) 168/180bpm 100cal 5.67/6.24mph
25) 1m - 10:19(10:19/m) 171/176bpm 104cal 5.82/5.97mph
26) 1m - 10:00(10:00/m) 169/175bpm 96cal 6/6.2mph
27) 0.4m - 3:47(9:23/m) 167/179bpm 35cal 6.4/6.87mph
10:16 10:03 10:03 10:11 10:04 10:13 10:12 10:15 10:17 10:04 10:06 10:06 10:01 10:02 10:08 10:11 10:09 10:14 10:47 10:05 10:08 10:33 10:16 10:35 10:19 10:00 3:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
10:16 |
10:16 |
10:16 |
160 104-178 |
1644 |
182 170-194 |
7/8 |
2.00 |
20:20 |
10:03 |
10:03 |
173 168-177 |
1740 |
178 174-184 |
6/6 |
3.00 |
30:23 |
10:04 |
10:04 |
173 163-178 |
1740 |
176 174-182 |
9/8 |
4.00 |
40:34 |
10:11 |
10:11 |
169 159-189 |
1720 |
178 174-188 |
3/11 |
5.00 |
50:38 |
10:04 |
10:04 |
164 158-172 |
1651 |
177 174-182 |
5/9 |
6.00 |
1:00:53 |
10:15 |
10:15 |
170 159-179 |
1743 |
176 172-180 |
7/3 |
7.00 |
1:11:03 |
10:10 |
10:10 |
170 161-185 |
1729 |
177 174-184 |
6/7 |
8.00 |
1:21:18 |
10:15 |
10:15 |
164 159-178 |
1680 |
176 172-182 |
5/4 |
9.00 |
1:31:36 |
10:18 |
10:18 |
163 158-172 |
1678 |
176 174-182 |
4/5 |
10.00 |
1:41:39 |
10:04 |
10:04 |
169 161-182 |
1700 |
177 174-186 |
8/4 |
11.00 |
1:51:46 |
10:07 |
10:07 |
167 160-174 |
1689 |
177 174-182 |
8/10 |
12.00 |
2:01:52 |
10:06 |
10:06 |
171 162-188 |
1728 |
179 174-188 |
13/4 |
13.00 |
2:11:53 |
10:01 |
10:01 |
174 164-183 |
1742 |
176 170-180 |
8/20 |
14.00 |
2:21:55 |
10:02 |
10:02 |
176 168-184 |
1766 |
178 176-182 |
6/5 |
15.00 |
2:32:03 |
10:08 |
10:08 |
175 165-184 |
1773 |
179 174-184 |
4/7 |
16.00 |
2:42:14 |
10:11 |
10:11 |
169 162-176 |
1720 |
179 176-184 |
4/6 |
17.00 |
2:52:23 |
10:09 |
10:09 |
169 166-175 |
1716 |
177 174-184 |
5/4 |
18.00 |
3:02:37 |
10:14 |
10:14 |
169 167-174 |
1730 |
177 174-182 |
2/4 |
19.00 |
3:13:23 |
10:46 |
10:46 |
164 138-179 |
1766 |
172 116-184 |
3/4 |
20.00 |
3:23:28 |
10:05 |
10:05 |
168 162-177 |
1693 |
179 174-184 |
4/8 |
21.00 |
3:33:36 |
10:08 |
10:08 |
169 163-175 |
1712 |
177 174-184 |
6/7 |
22.00 |
3:44:09 |
10:33 |
10:33 |
167 148-174 |
1762 |
175 118-184 |
10/7 |
23.00 |
3:54:25 |
10:16 |
10:16 |
168 165-172 |
1725 |
176 174-182 |
9/7 |
24.00 |
4:04:59 |
10:34 |
10:34 |
168 157-180 |
1775 |
172 118-182 |
6/7 |
25.00 |
4:15:18 |
10:19 |
10:19 |
171 164-175 |
1765 |
175 174-182 |
7/5 |
26.00 |
4:25:19 |
10:01 |
10:01 |
169 160-174 |
1692 |
176 174-184 |
6/7 |
26.40 |
4:29:05 |
3:46 |
9:23 |
168 164-178 |
1576 |
178 172-184 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
177 |
26.3 |
4:26:40 |
10:09 |
Walk |
0.9 |
123 |
0.2 |
2:25 |
16:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:04 |
42.60% |
More |
800m |
4:42 |
9:28 |
44.59% |
More |
1km |
5:55 |
9:31 |
46.26% |
More |
Mile |
9:44 |
9:44 |
47.99% |
More |
5k |
31:08 |
10:01 |
52.37% |
More |
5 miles |
50:16 |
10:03 |
52.94% |
More |
10k |
1:02:34 |
10:04 |
53.25% |
More |
10 miles |
1:41:12 |
10:07 |
54.20% |
More |
Half |
2:12:36 |
10:07 |
54.40% |
More |
20 miles |
3:23:16 |
10:10 |
55.42% |
More |
Mara |
4:27:01 |
10:11 |
55.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:23 |
8:23 |
55.68 |
5km |
27:51 |
8:58 |
58.56 |
5M |
46:07 |
9:13 |
57.70 |
10km |
58:04 |
9:21 |
57.37 |
10M |
1:36:09 |
9:37 |
57.06 |
Half |
2:08:01 |
9:46 |
55.96 |
20M |
3:20:29 |
10:01 |
56.19 |
Mara |
4:26:55 |
10:11 |
55.88 |
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What amazing splits, ignoring fastest and slowest the spread is 34s (10:01-10:35) Very well done
Thanks Tim 😁