Mon 24th Jun 2019 at 11:00am by Dickie York
Run > General
-
Time
22:10
-
Miles
3.20
-
Min/mi
6:56
-
Pacing
72%
-
WAVA
67.42
-
Stride(cm)
129
-
Cadence
180
-
BPM
130
-
%MHR
75.9
-
B/mi
899
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:14(8:14/m) 118/138bpm
2) 1m - 6:08(6:08/m) 135/155bpm
3) 1m - 6:17(6:17/m) 140/157bpm
4) 0.2m - 1:31(7:43/m) 129/155bpm
Steady 8mph with 5 x 20sec intervals at 12mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:27 |
1:27 |
11:34 |
92 60-110 |
1064 |
168 162-170 |
0.25 |
2:34 |
1:07 |
8:59 |
113 103-117 |
1014 |
173 170-176 |
0.38 |
3:32 |
58 |
7:43 |
120 113-131 |
926 |
177 176-180 |
0.50 |
4:28 |
56 |
7:27 |
128 112-132 |
954 |
181 180-182 |
0.63 |
5:25 |
57 |
7:36 |
127 121-138 |
966 |
181 180-182 |
0.75 |
6:21 |
56 |
7:25 |
127 124-131 |
943 |
180 178-180 |
0.88 |
7:17 |
56 |
7:28 |
128 125-131 |
956 |
180 180-180 |
1.00 |
8:13 |
57 |
7:33 |
127 100-132 |
958 |
180 180-180 |
1.13 |
9:10 |
57 |
7:36 |
127 116-132 |
966 |
178 178-180 |
1.25 |
10:05 |
55 |
7:18 |
129 126-133 |
943 |
180 178-188 |
1.38 |
10:30 |
25 |
3:17 |
143 132-151 |
470 |
201 192-202 |
1.50 |
11:25 |
56 |
7:26 |
141 129-151 |
1047 |
180 178-198 |
1.63 |
12:14 |
48 |
6:27 |
129 121-139 |
832 |
181 178-202 |
1.75 |
12:49 |
36 |
4:44 |
150 140-155 |
710 |
193 180-202 |
1.88 |
13:48 |
59 |
7:48 |
136 127-148 |
1061 |
180 180-180 |
2.00 |
14:22 |
34 |
4:31 |
134 126-148 |
606 |
188 180-198 |
2.13 |
15:03 |
41 |
5:30 |
150 143-157 |
824 |
186 178-198 |
2.25 |
16:00 |
57 |
7:33 |
136 126-155 |
1027 |
178 178-180 |
2.38 |
16:30 |
30 |
4:02 |
144 131-157 |
581 |
194 178-200 |
2.50 |
17:23 |
53 |
7:07 |
145 134-157 |
1033 |
181 178-200 |
2.63 |
18:12 |
49 |
6:31 |
133 127-143 |
867 |
181 178-198 |
2.75 |
18:45 |
32 |
4:20 |
153 143-157 |
662 |
193 176-198 |
2.88 |
19:41 |
57 |
7:34 |
141 131-154 |
1067 |
176 176-176 |
3.00 |
20:38 |
57 |
7:34 |
129 126-133 |
976 |
177 176-178 |
3.13 |
21:35 |
57 |
7:39 |
130 127-155 |
994 |
178 178-178 |
3.20 |
22:10 |
35 |
8:04 |
128 118-133 |
1032 |
174 132-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
180 |
3.2 |
21:58 |
6:53 |
Walk |
0.2 |
137 |
0 |
3 |
13:25 |
Still |
0.7 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:14 |
4:59 |
66.24% |
More |
800m |
2:37 |
5:16 |
73.33% |
More |
1km |
3:34 |
5:44 |
70.36% |
More |
Mile |
5:52 |
5:52 |
72.64% |
More |
5k |
21:02 |
6:46 |
68.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
69.26 |
5km |
21:27 |
6:54 |
67.57 |
5M |
36:16 |
7:15 |
65.06 |
10km |
46:06 |
7:25 |
63.91 |
10M |
1:17:56 |
7:48 |
62.48 |
Half |
1:44:58 |
8:01 |
60.90 |
20M |
2:47:26 |
8:22 |
60.50 |
Mara |
3:45:32 |
8:36 |
59.89 |
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