Tue 16th Apr 2019 at 11:00am by Shonky
Run > General
-
Time
40:14
-
Miles
4.19
-
Min/mi
9:36
-
Pacing
20%
-
WAVA
48.17
-
Stride(cm)
95
-
Cals
535
-
Cadence
177
-
BPM
136
-
%MHR
79.6
-
B/mi
1307
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.19m - 40:14(9:37/m) 136/180bpm 535cal 6.24/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
4:47 |
4:47 |
38:15 |
116 58-141 |
4437 |
173 122-200 |
0.25 |
6:17 |
1:30 |
11:59 |
124 98-135 |
1485 |
172 168-174 |
0.38 |
7:45 |
1:28 |
11:44 |
130 126-135 |
1526 |
174 170-176 |
0.50 |
9:22 |
1:37 |
12:57 |
134 130-143 |
1735 |
171 164-178 |
0.63 |
10:48 |
1:26 |
11:27 |
139 135-144 |
1592 |
174 170-178 |
0.75 |
12:01 |
1:14 |
9:49 |
136 134-141 |
1335 |
178 172-182 |
0.88 |
13:22 |
1:21 |
10:47 |
134 132-138 |
1444 |
176 172-180 |
1.00 |
15:08 |
1:46 |
14:09 |
148 138-156 |
2095 |
169 158-178 |
1.13 |
16:24 |
1:16 |
10:05 |
136 122-147 |
1372 |
179 176-182 |
1.25 |
17:34 |
1:10 |
9:16 |
125 121-129 |
1159 |
180 178-184 |
1.38 |
18:42 |
1:09 |
9:09 |
128 126-131 |
1171 |
179 174-182 |
1.50 |
19:48 |
1:06 |
8:45 |
131 127-133 |
1146 |
180 178-182 |
1.63 |
20:53 |
1:05 |
8:39 |
133 130-138 |
1151 |
180 178-182 |
1.75 |
22:01 |
1:08 |
9:04 |
140 138-141 |
1269 |
180 176-182 |
1.88 |
23:09 |
1:08 |
9:05 |
134 130-140 |
1218 |
182 180-184 |
2.00 |
24:16 |
1:07 |
8:55 |
133 131-136 |
1185 |
180 176-182 |
2.13 |
25:20 |
1:04 |
8:34 |
137 133-142 |
1173 |
181 180-182 |
2.25 |
26:24 |
1:04 |
8:29 |
135 133-140 |
1146 |
182 176-194 |
2.38 |
27:25 |
1:02 |
8:14 |
146 131-154 |
1202 |
179 176-182 |
2.50 |
28:32 |
1:06 |
8:51 |
140 136-146 |
1238 |
179 174-184 |
2.63 |
29:34 |
1:02 |
8:18 |
140 138-142 |
1161 |
180 176-184 |
2.75 |
30:36 |
1:02 |
8:18 |
158 139-180 |
1311 |
172 122-186 |
2.88 |
33:44 |
3:08 |
25:03 |
119 87-177 |
2982 |
165 122-186 |
3.00 |
34:49 |
1:05 |
8:38 |
145 137-155 |
1253 |
180 176-186 |
3.13 |
36:05 |
1:17 |
10:13 |
144 141-148 |
1471 |
174 148-182 |
3.25 |
37:12 |
1:07 |
8:55 |
147 143-152 |
1311 |
171 148-184 |
3.38 |
38:13 |
1:01 |
8:05 |
146 142-156 |
1180 |
181 176-186 |
3.50 |
39:11 |
59 |
7:48 |
147 144-155 |
1148 |
183 180-188 |
3.63 |
40:03 |
52 |
6:52 |
139 131-145 |
955 |
184 182-188 |
3.75 |
40:53 |
50 |
6:40 |
138 134-141 |
919 |
183 180-186 |
3.88 |
41:41 |
48 |
6:25 |
140 137-145 |
899 |
184 182-186 |
4.00 |
42:32 |
51 |
6:45 |
142 139-144 |
959 |
184 180-188 |
4.13 |
43:17 |
45 |
6:00 |
142 138-149 |
851 |
182 176-186 |
4.18 |
43:44 |
27 |
8:01 |
152 149-156 |
1218 |
178 174-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.4 |
178 |
4.1 |
37:21 |
9:03 |
Walk |
10.0 |
134 |
0.1 |
4:22 |
1:14:30 |
Still |
4.6 |
- |
- |
2:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:20 |
51.35% |
More |
800m |
3:12 |
6:27 |
58.92% |
More |
1km |
4:03 |
6:32 |
60.70% |
More |
Mile |
7:04 |
7:04 |
59.31% |
More |
5k |
27:49 |
8:57 |
51.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
47.57 |
5km |
29:18 |
9:26 |
48.70 |
5M |
48:31 |
9:42 |
47.84 |
10km |
1:01:06 |
9:50 |
47.42 |
10M |
1:41:10 |
10:07 |
47.32 |
Half |
2:14:42 |
10:17 |
46.65 |
20M |
3:30:56 |
10:33 |
47.20 |
Mara |
4:40:50 |
10:43 |
47.27 |
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