Tue 30th Apr 2019 at 6:00am by Sam Jelfs
Run > General
-
Time
1:20:44
-
Miles
11.23
-
Min/mi
7:11
-
Pacing
93%
-
WAVA
61.47
-
Stride(cm)
126
-
Cals
1131
-
Cadence
178
-
BPM
139
-
%MHR
81.3
-
B/mi
999
-
Asc(m)
155
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:39(4:39/km) 118/139bpm 58cal 12.89/13.98kmph
2) 1km - 4:36(4:36/km) 139/142bpm 70cal 13.04/13.67kmph
3) 1km - 4:15(4:15/km) 141/143bpm 65cal 14.12/16.12kmph
4) 1km - 4:20(4:20/km) 143/145bpm 66cal 13.86/14.54kmph
5) 1km - 4:29(4:29/km) 141/146bpm 66cal 13.4/14.08kmph
6) 1km - 4:32(4:32/km) 138/141bpm 65cal 13.23/15.35kmph
7) 1km - 4:33(4:33/km) 139/141bpm 66cal 13.21/14.21kmph
8) 1km - 4:30(4:30/km) 139/141bpm 64cal 13.34/14.61kmph
9) 1km - 4:14(4:14/km) 140/143bpm 60cal 14.16/14.88kmph
10) 1km - 4:30(4:30/km) 139/142bpm 62cal 13.32/14.38kmph
11) 1km - 4:30(4:30/km) 140/142bpm 61cal 13.34/13.94kmph
12) 1km - 4:28(4:28/km) 140/145bpm 59cal 13.43/13.57kmph
13) 1km - 4:26(4:26/km) 143/145bpm 62cal 13.54/15.25kmph
14) 1km - 4:23(4:23/km) 144/147bpm 61cal 13.71/14.38kmph
15) 1km - 4:28(4:28/km) 144/148bpm 62cal 13.43/14.34kmph
16) 1km - 4:27(4:27/km) 142/146bpm 58cal 13.46/13.64kmph
17) 1km - 4:18(4:18/km) 148/157bpm 64cal 13.97/16.09kmph
18) 1km - 4:41(4:41/km) 141/145bpm 58cal 12.79/14.18kmph
19) 0.08km - 25(5:07/km) 139/140bpm 4cal 11.71/12.56kmph
4:39 4:36 4:15 4:20 4:29 4:32 4:33 4:30 4:14 4:30 4:30 4:28 4:26 4:23 4:28 4:27 4:18 4:41 25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:43 |
3:43 |
7:25 |
108 50-137 |
801 |
173 132-182 |
6/5 |
1.00 |
7:25 |
3:42 |
7:24 |
138 134-141 |
1021 |
177 174-184 |
11/10 |
1.50 |
11:00 |
3:36 |
7:11 |
139 137-142 |
999 |
177 176-180 |
8/9 |
2.00 |
14:26 |
3:25 |
6:51 |
142 140-144 |
973 |
179 176-182 |
7/7 |
2.50 |
17:56 |
3:30 |
6:59 |
143 140-145 |
1000 |
179 178-180 |
5/5 |
3.00 |
21:33 |
3:37 |
7:14 |
142 137-146 |
1028 |
178 174-180 |
6/5 |
3.50 |
25:11 |
3:38 |
7:16 |
138 135-141 |
1003 |
177 176-180 |
6/6 |
4.00 |
28:48 |
3:37 |
7:14 |
139 137-141 |
1006 |
178 176-180 |
3/7 |
4.50 |
32:27 |
3:39 |
7:19 |
139 137-141 |
1017 |
178 178-180 |
9/10 |
5.00 |
36:05 |
3:38 |
7:16 |
139 136-141 |
1009 |
177 176-178 |
10/10 |
5.50 |
39:27 |
3:22 |
6:45 |
139 136-143 |
937 |
178 178-180 |
8/10 |
6.00 |
43:04 |
3:36 |
7:13 |
140 138-142 |
1010 |
178 176-180 |
5/6 |
6.50 |
46:41 |
3:37 |
7:15 |
140 138-142 |
1015 |
179 176-182 |
6/5 |
7.00 |
50:17 |
3:36 |
7:12 |
139 135-142 |
1001 |
179 176-180 |
2/3 |
7.50 |
53:54 |
3:37 |
7:13 |
141 139-144 |
1018 |
178 178-180 |
6/5 |
8.00 |
57:31 |
3:37 |
7:14 |
143 141-145 |
1035 |
178 176-180 |
8/6 |
8.50 |
1:01:00 |
3:29 |
6:58 |
144 142-146 |
1004 |
179 178-182 |
3/3 |
9.00 |
1:04:31 |
3:30 |
7:01 |
143 140-146 |
1002 |
179 176-180 |
5/6 |
9.50 |
1:08:09 |
3:38 |
7:16 |
145 140-148 |
1054 |
178 176-182 |
11/3 |
10.00 |
1:11:40 |
3:31 |
7:02 |
143 139-151 |
1007 |
180 176-192 |
7/9 |
10.50 |
1:15:07 |
3:27 |
6:54 |
148 144-157 |
1020 |
181 174-194 |
11/8 |
11.00 |
1:18:52 |
3:46 |
7:32 |
142 138-145 |
1069 |
177 174-180 |
5/8 |
11.23 |
1:20:43 |
1:51 |
7:52 |
139 138-140 |
1093 |
177 172-186 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
177 |
11.2 |
1:20:43 |
7:11 |
Walk |
0.0 |
132 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:56 |
49.95% |
More |
800m |
3:15 |
6:32 |
51.94% |
More |
1km |
4:10 |
6:43 |
53.01% |
More |
Mile |
6:54 |
6:54 |
55.55% |
More |
5k |
21:56 |
7:04 |
59.22% |
More |
5 miles |
35:25 |
7:05 |
59.90% |
More |
10k |
44:12 |
7:07 |
60.08% |
More |
10 miles |
1:11:19 |
7:08 |
61.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:13 |
6:13 |
61.60 |
5km |
20:41 |
6:39 |
62.79 |
5M |
34:15 |
6:51 |
61.94 |
10km |
43:07 |
6:56 |
61.59 |
10M |
1:11:24 |
7:08 |
61.51 |
Half |
1:35:03 |
7:15 |
60.70 |
20M |
2:28:51 |
7:27 |
61.42 |
Mara |
3:18:11 |
7:34 |
61.51 |
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