Sun 7th Apr 2019 at 11:00am by Alfie
Run > General
-
Time
3:44:07
-
Miles
20.00
-
Min/mi
11:12
-
Pacing
0%
-
WAVA
48.56
-
Stride(cm)
90
-
Cals
2350
-
Cadence
160
-
BPM
141
-
%MHR
82.5
-
B/mi
1580
-
Asc(m)
152
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:33(10:33/m) 174/188bpm 191cal 5.69/6.64mph
2) 1m - 10:35(10:35/m) 184/191bpm 195cal 5.67/5.85mph
3) 1m - 10:50(10:50/m) 162/188bpm 181cal 5.54/5.78mph
4) 1m - 11:05(11:05/m) 160/165bpm 181cal 5.41/5.82mph
5) 1m - 11:10(11:10/m) 160/164bpm 183cal 5.38/5.7mph
6) 1m - 11:08(11:08/m) 159/165bpm 175cal 5.39/5.63mph
7) 1m - 11:20(11:20/m) 119/161bpm 42cal 5.29/5.47mph
8) 1m - 11:29(11:29/m) 112/117bpm 23cal 5.23/5.68mph
9) 1m - 11:37(11:37/m) 115/131bpm 27cal 5.17/5.45mph
10) 1m - 11:24(11:24/m) 119/145bpm 39cal 5.26/5.74mph
11) 1m - 11:25(11:25/m) 116/160bpm 34cal 5.26/5.61mph
12) 1m - 11:33(11:33/m) 122/127bpm 52cal 5.19/5.34mph
13) 1m - 11:19(11:19/m) 122/142bpm 56cal 5.3/5.63mph
14) 1m - 11:18(11:18/m) 123/135bpm 63cal 5.31/5.63mph
15) 1m - 11:19(11:19/m) 122/156bpm 58cal 5.3/5.63mph
16) 1m - 10:55(10:55/m) 148/153bpm 159cal 5.5/5.7mph
17) 1m - 10:59(10:59/m) 154/183bpm 170cal 5.46/5.63mph
18) 1m - 11:16(11:16/m) 155/167bpm 174cal 5.32/5.59mph
19) 1m - 11:30(11:30/m) 158/171bpm 179cal 5.22/5.66mph
20) 1m - 11:19(11:19/m) 155/165bpm 168cal 5.31/5.91mph
21) 0m - 4(14:07/m) 150/150bpm 4.25/5.2mph
10:33 10:35 10:50 11:05 11:10 11:08 11:20 11:29 11:37 11:24 11:25 11:33 11:19 11:18 11:19 10:55 10:59 11:16 11:30 11:19 4
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
10:33 |
10:33 |
10:33 |
170 133-186 |
1794 |
164 160-174 |
8/6 |
| 2.00 |
21:08 |
10:35 |
10:35 |
184 178-191 |
1947 |
163 158-164 |
2/11 |
| 3.00 |
31:58 |
10:50 |
10:50 |
162 157-184 |
1754 |
161 156-164 |
7/3 |
| 4.00 |
43:03 |
11:05 |
11:05 |
160 155-165 |
1774 |
160 156-164 |
14/9 |
| 5.00 |
55:32 |
12:30 +1:19
|
12:30 |
160 154-164 |
1999 |
159 118-164 |
6/8 |
| 6.00 |
1:06:40 |
11:07 |
11:07 |
155 120-165 |
1724 |
162 158-166 |
8/6 |
| 7.00 |
1:18:00 |
11:20 |
11:20 |
120 107-159 |
1360 |
161 158-164 |
2/10 |
| 8.00 |
1:30:13 |
12:13 +44
|
12:13 |
110 90-117 |
1345 |
161 116-168 |
6/3 |
| 9.00 |
1:41:50 |
11:37 |
11:37 |
115 104-131 |
1335 |
161 156-164 |
15/11 |
| 10.00 |
2:11:47 |
29:57 +18:33
|
29:57 |
118 74-145 |
3535 |
160 154-164 |
7/7 |
| 11.00 |
2:23:13 |
11:25 |
11:25 |
119 101-160 |
1359 |
159 154-166 |
8/7 |
| 12.00 |
2:34:46 |
11:33 |
11:33 |
122 117-127 |
1410 |
157 152-162 |
2/10 |
| 13.00 |
2:47:53 |
13:07 +1:49
|
13:07 |
121 84-142 |
1588 |
160 152-166 |
7/3 |
| 14.00 |
2:59:12 |
11:18 |
11:18 |
123 108-135 |
1391 |
160 156-162 |
15/8 |
| 15.00 |
3:22:21 |
23:09 +12:00
|
23:09 |
124 99-156 |
2871 |
161 156-168 |
4/7 |
| 16.00 |
3:33:25 |
11:04 |
11:04 |
147 133-153 |
1626 |
161 156-166 |
8/7 |
| 17.00 |
3:44:24 |
10:59 |
10:59 |
156 143-183 |
1714 |
159 156-164 |
1/10 |
| 18.00 |
3:57:30 |
13:06 +1:52
|
13:06 |
154 127-167 |
2018 |
160 118-166 |
6/3 |
| 19.00 |
4:12:37 |
15:06 +3:36
|
15:06 |
155 120-170 |
2342 |
159 118-166 |
16/12 |
| 20.00 |
4:27:20 |
14:44 +3:24
|
14:44 |
152 127-164 |
2238 |
160 118-164 |
7/7 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
85.4 |
160 |
20 |
3:42:47 |
13:04 |
| Walk |
2.1 |
118 |
0 |
6:22 |
4:51:46 |
| Still |
0.0 |
- |
- |
4 |
- |
| Pause |
12.5 |
- |
- |
38:11 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:34 |
10:18 |
33.74% |
More |
| 800m |
5:11 |
10:25 |
39.64% |
More |
| 1km |
6:29 |
10:26 |
41.28% |
More |
| Mile |
10:28 |
10:28 |
43.43% |
More |
| 5k |
33:05 |
10:39 |
46.76% |
More |
| 5 miles |
55:32 |
11:06 |
45.48% |
More |
| 10k |
1:09:03 |
11:07 |
45.72% |
More |
| 10 miles |
2:11:47 |
13:11 |
39.66% |
More |
| Half |
2:48:56 |
12:54 |
40.96% |
More |
| 20 miles |
4:27:20 |
13:22 |
40.70% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:22 |
9:22 |
48.49 |
| 5km |
31:08 |
10:01 |
49.69 |
| 5M |
51:33 |
10:19 |
48.99 |
| 10km |
1:04:55 |
10:27 |
48.64 |
| 10M |
1:47:30 |
10:45 |
48.62 |
| Half |
2:23:07 |
10:55 |
47.98 |
| 20M |
3:44:07 |
11:12 |
48.55 |
| Mara |
4:58:23 |
11:23 |
48.63 |
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