Sat 15th Jun 2019 at 2:00pm by Tony W
Run > General
-
Time
3:09:10
-
Miles
19.41
-
Min/mi
9:45
-
Pacing
0%
-
WAVA
47.80
-
Stride(cm)
101
-
Cals
2111
-
Cadence
163
-
BPM
145
-
%MHR
84.9
-
B/mi
1415
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:53(5:53/km) 136/148bpm 82cal 10.2/11.42kmph
2) 1km - 5:56(5:56/km) 149/158bpm 92cal 10.11/11.49kmph
3) 1km - 5:19(5:19/km) 141/150bpm 76cal 11.29/13.57kmph
4) 1km - 5:39(5:39/km) 138/147bpm 76cal 10.62/12.53kmph
5) 1km - 5:40(5:40/km) 143/153bpm 80cal 10.59/12.6kmph
6) 1km - 5:13(5:13/km) 148/156bpm 78cal 11.51/11.82kmph
7) 1km - 5:10(5:10/km) 149/165bpm 78cal 11.61/14.01kmph
8) 1km - 4:53(4:53/km) 158/166bpm 79cal 12.29/14.28kmph
9) 1km - 5:21(5:21/km) 161/173bpm 89cal 11.23/13.1kmph
10) 1km - 5:05(5:05/km) 155/163bpm 80cal 11.82/12.29kmph
11) 1km - 5:48(5:48/km) 151/164bpm 82cal 10.34/12.83kmph
12) 1km - 5:37(5:37/km) 152/158bpm 84cal 10.67/11.99kmph
13) 1km - 5:56(5:56/km) 151/158bpm 86cal 10.11/12.83kmph
14) 1km - 5:12(5:12/km) 148/152bpm 66cal 11.55/13.1kmph
15) 1km - 5:31(5:31/km) 151/169bpm 74cal 10.88/12.7kmph
16) 1km - 6:04(6:04/km) 161/178bpm 96cal 9.9/13.13kmph
17) 1km - 5:42(5:42/km) 161/172bpm 91cal 10.54/12.26kmph
18) 1km - 5:42(5:42/km) 160/168bpm 90cal 10.54/13.07kmph
19) 1km - 5:58(5:58/km) 159/180bpm 92cal 10.04/12.36kmph
20) 1km - 5:39(5:39/km) 152/168bpm 73cal 10.61/12.77kmph
21) 1km - 5:17(5:17/km) 156/162bpm 77cal 11.34/12.63kmph
22) 1km - 6:30(6:30/km) 138/158bpm 40cal 9.22/12.63kmph
23) 1km - 7:03(7:03/km) 147/180bpm 63cal 8.51/11.99kmph
24) 1km - 6:12(6:12/km) 154/177bpm 77cal 9.68/12.36kmph
25) 1km - 6:56(6:56/km) 143/188bpm 45cal 8.65/11.32kmph
26) 1km - 7:27(7:27/km) 135/143bpm 26cal 8.06/12.19kmph
27) 1km - 6:49(6:49/km) 137/146bpm 29cal 8.8/11.49kmph
28) 1km - 7:49(7:49/km) 133/178bpm 32cal 7.67/11.22kmph
29) 1km - 7:13(7:13/km) 131/149bpm 26cal 8.32/13.17kmph
30) 1km - 7:49(7:49/km) 126/141bpm 23cal 7.67/12.12kmph
31) 1km - 7:33(7:33/km) 123/143bpm 22cal 7.94/10.88kmph
32) 0.24km - 1:14(5:05/km) 137/145bpm 7cal 11.8/12.29kmph
5:53 5:56 5:19 5:39 5:40 5:13 5:10 4:53 5:21 5:05 5:48 5:37 5:56 5:12 5:31 6:04 5:42 5:42 5:58 5:39 5:17 6:30 7:03 6:12 6:56 7:27 6:49 7:49 7:13 7:49 7:33 1:14
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 1.00 |
9:31 |
9:31 +5
|
9:31 |
137 82-158 |
1304 |
179 90-194 |
| 2.00 |
19:10 |
9:39 +41
|
9:39 |
142 125-157 |
1370 |
147 88-196 |
| 3.00 |
29:13 |
10:03 +55
|
10:03 |
141 130-153 |
1417 |
159 88-190 |
| 4.00 |
38:22 |
9:09 +33
|
9:09 |
147 137-156 |
1346 |
180 90-190 |
| 5.00 |
46:15 |
7:53 |
7:53 |
156 142-165 |
1229 |
181 92-194 |
| 6.00 |
54:38 |
8:23 |
8:23 |
158 148-172 |
1324 |
183 90-194 |
| 7.00 |
1:09:11 |
14:33 +5:39
|
14:33 |
148 111-164 |
2153 |
177 90-190 |
| 8.00 |
1:18:39 |
9:29 |
9:29 |
152 142-158 |
1441 |
167 92-190 |
| 9.00 |
1:27:21 |
8:41 +11
|
8:41 |
148 136-159 |
1286 |
179 88-194 |
| 10.00 |
1:36:46 |
9:26 |
9:26 |
158 133-178 |
1489 |
173 94-198 |
| 11.00 |
1:45:56 |
9:10 |
9:10 |
161 146-170 |
1476 |
176 90-198 |
| 12.00 |
1:55:27 |
9:31 |
9:31 |
157 141-180 |
1493 |
168 90-198 |
| 13.00 |
2:04:14 |
8:47 |
8:47 |
154 144-161 |
1352 |
171 90-190 |
| 14.00 |
2:30:30 |
26:16 +15:56
|
26:16 |
138 82-158 |
3625 |
165 88-190 |
| 15.00 |
2:41:48 |
11:18 +35
|
11:18 |
153 122-180 |
1730 |
160 88-196 |
| 16.00 |
2:53:32 |
11:44 +14
|
11:44 |
142 124-188 |
1666 |
148 90-190 |
| 17.00 |
3:05:22 |
11:50 |
11:50 |
134 105-146 |
1586 |
148 88-186 |
| 18.00 |
3:17:31 |
12:08 +19
|
12:08 |
135 106-178 |
1638 |
139 88-242 |
| 19.00 |
3:30:48 |
13:17 +47
|
13:17 |
123 94-143 |
1634 |
146 84-238 |
| 19.41 |
3:35:04 |
4:16 |
10:21 |
130 110-143 |
1345 |
165 118-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
63.2 |
182 |
15.3 |
2:07:45 |
9:45 |
| Walk |
27.4 |
111 |
4.1 |
1:04:52 |
15:58 |
| Still |
0.2 |
- |
- |
25 |
- |
| Pause |
9.3 |
- |
- |
22:02 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:29 |
41.12% |
More |
| 800m |
3:52 |
7:46 |
45.48% |
More |
| 1km |
4:51 |
7:48 |
47.44% |
More |
| Mile |
7:49 |
7:49 |
50.60% |
More |
| 5k |
26:00 |
8:22 |
51.65% |
More |
| 5 miles |
44:08 |
8:50 |
49.39% |
More |
| 10k |
55:36 |
8:57 |
48.92% |
More |
| 10 miles |
1:34:58 |
9:30 |
47.29% |
More |
| Half |
2:20:54 |
10:45 |
42.15% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:09 |
8:09 |
48.50 |
| 5km |
27:08 |
8:44 |
49.51 |
| 5M |
44:55 |
8:59 |
48.54 |
| 10km |
56:33 |
9:06 |
48.10 |
| 10M |
1:33:39 |
9:22 |
47.95 |
| Half |
2:04:42 |
9:31 |
47.26 |
| 20M |
3:15:16 |
9:46 |
47.82 |
| Mara |
4:19:59 |
9:55 |
47.90 |
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