Wed 22nd May 2019 at 5:00pm by waxi
Run > Medium Long Run
-
Time
1:33:55
-
Miles
12.01
-
Min/mi
7:49
-
Pacing
40.9%
-
WAVA
59.22
-
Stride(cm)
115
-
Cals
1088
-
Cadence
179
-
BPM
148
-
%MHR
86.3
-
B/mi
1154
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:55(7:55/m) 138/155bpm 98cal 7.58/8.22mph
2) 1m - 7:51(7:51/m) 149/161bpm 108cal 7.64/8.37mph
3) 1m - 7:47(7:47/m) 148/152bpm 100cal 7.71/8.14mph
4) 1m - 7:48(7:48/m) 147/156bpm 94cal 7.69/8.06mph
5) 1m - 7:53(7:53/m) 145/149bpm 86cal 7.61/7.83mph
6) 1m - 7:57(7:57/m) 143/150bpm 78cal 7.54/8.43mph
7) 1m - 7:48(7:48/m) 148/160bpm 86cal 7.7/7.99mph
8) 1m - 7:47(7:47/m) 151/165bpm 93cal 7.71/7.95mph
9) 1m - 7:39(7:39/m) 150/171bpm 83cal 7.84/8.06mph
10) 1m - 7:23(7:23/m) 153/163bpm 86cal 8.13/8.29mph
11) 1m - 7:53(7:53/m) 151/165bpm 83cal 7.61/8.06mph
12) 1m - 8:10(8:10/m) 154/163bpm 93cal 7.35/7.85mph
13) 0.01m - 4(5:56/m) 156/157bpm 10.1/7.76mph
7:55 7:51 7:47 7:48 7:53 7:57 7:48 7:47 7:39 7:23 7:53 8:10 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:58 |
4:58 +1:01
|
9:55 |
132 95-153 |
1309 |
177 120-186 |
1.00 |
9:18 |
4:21 +22
|
8:42 |
142 127-146 |
1235 |
179 120-184 |
1.50 |
13:33 |
4:14 +15
|
8:29 |
150 140-161 |
1272 |
181 120-184 |
2.00 |
17:24 |
3:52 |
7:43 |
148 143-157 |
1142 |
182 178-186 |
2.50 |
21:22 |
3:57 |
7:55 |
147 142-149 |
1163 |
181 178-184 |
3.00 |
25:12 |
3:50 |
7:40 |
149 145-152 |
1142 |
182 178-184 |
3.50 |
29:08 |
3:57 |
7:53 |
147 138-155 |
1159 |
180 174-188 |
4.00 |
33:00 |
3:52 |
7:44 |
147 144-154 |
1136 |
180 178-182 |
4.50 |
36:57 |
3:57 |
7:55 |
145 141-149 |
1147 |
179 176-182 |
5.00 |
41:36 |
4:38 +43
|
9:17 |
145 132-148 |
1345 |
178 120-184 |
5.50 |
45:32 |
3:57 |
7:53 |
142 129-147 |
1120 |
179 176-182 |
6.00 |
49:33 |
4:01 |
8:01 |
144 141-150 |
1155 |
178 176-180 |
6.50 |
53:26 |
3:53 |
7:46 |
149 144-158 |
1157 |
180 176-184 |
7.00 |
57:21 |
3:55 |
7:50 |
147 145-151 |
1151 |
178 176-182 |
7.50 |
1:01:14 |
3:53 |
7:46 |
152 146-164 |
1180 |
179 176-184 |
8.00 |
1:09:24 |
8:11 +4:16
|
16:21 |
148 101-159 |
2421 |
180 120-184 |
8.50 |
1:13:14 |
3:50 |
7:39 |
153 141-171 |
1171 |
180 178-184 |
9.00 |
1:17:04 |
3:50 |
7:40 |
147 142-155 |
1126 |
180 176-182 |
9.50 |
1:20:47 |
3:43 |
7:26 |
152 147-155 |
1129 |
181 178-186 |
10.00 |
1:24:27 |
3:40 |
7:20 |
154 151-161 |
1129 |
180 176-184 |
10.50 |
1:28:26 |
3:59 |
7:59 |
152 146-165 |
1212 |
178 172-182 |
11.00 |
1:32:19 |
3:54 |
7:47 |
151 144-156 |
1176 |
179 176-184 |
11.50 |
1:36:18 |
3:59 |
7:57 |
151 147-157 |
1201 |
180 176-186 |
12.00 |
1:40:29 |
4:11 |
8:22 |
156 146-163 |
1305 |
178 160-184 |
12.01 |
1:40:34 |
5 |
7:39 |
157 157-157 |
1201 |
180 180-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.3 |
179 |
12 |
1:33:51 |
7:51 |
Walk |
6.3 |
120 |
0 |
6:21 |
18:26:03 |
Pause |
0.4 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:06 |
44.27% |
More |
800m |
3:38 |
7:18 |
49.77% |
More |
1km |
4:32 |
7:17 |
52.10% |
More |
Mile |
7:21 |
7:21 |
54.92% |
More |
5k |
23:40 |
7:37 |
58.04% |
More |
5 miles |
39:51 |
7:58 |
55.99% |
More |
10k |
49:22 |
7:57 |
56.37% |
More |
10 miles |
1:22:39 |
8:16 |
55.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
60.00 |
5km |
22:24 |
7:13 |
61.31 |
5M |
37:06 |
7:25 |
60.13 |
10km |
46:42 |
7:31 |
59.59 |
10M |
1:17:21 |
7:44 |
59.39 |
Half |
1:42:59 |
7:52 |
58.53 |
20M |
2:41:15 |
8:04 |
59.23 |
Mara |
3:34:42 |
8:12 |
59.32 |
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