Sun 14th Jul 2019 at 10:00am by Sam Jelfs
Run > General
-
Time
3:00:46
-
Miles
22.20
-
Min/mi
8:09
-
Pacing
0%
-
WAVA
56.57
-
Stride(cm)
116
-
Cals
2130
-
Cadence
171
-
BPM
139
-
%MHR
81.1
-
B/mi
1130
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:41(4:41/km) 127/143bpm 58cal 12.81/13.44kmph
2) 0.3km - 1:28(4:51/km) 140/143bpm 21cal 12.38/12.83kmph
3) 1km - 5:14(5:14/km) 144/149bpm 79cal 11.47/14.04kmph
4) 0.72km - 3:32(4:54/km) 141/144bpm 50cal 12.24/13.37kmph
5) 1km - 4:56(4:56/km) 136/140bpm 64cal 12.17/12.56kmph
6) 1km - 5:01(5:01/km) 136/140bpm 63cal 11.96/12.5kmph
7) 1km - 4:57(4:57/km) 141/146bpm 68cal 12.11/12.77kmph
8) 1km - 4:59(4:59/km) 141/147bpm 66cal 12.04/13.13kmph
9) 1km - 4:59(4:59/km) 135/140bpm 57cal 12.04/13.03kmph
10) 1km - 4:56(4:56/km) 136/142bpm 55cal 12.16/12.77kmph
11) 1km - 5:01(5:01/km) 133/141bpm 54cal 11.95/12.77kmph
12) 1km - 4:59(4:59/km) 136/140bpm 59cal 12.06/12.63kmph
13) 1km - 5:07(5:07/km) 132/143bpm 52cal 11.71/12.66kmph
14) 1km - 5:11(5:11/km) 132/137bpm 52cal 11.58/12.29kmph
15) 1km - 5:00(5:00/km) 133/141bpm 52cal 12/12.43kmph
16) 1km - 5:00(5:00/km) 138/143bpm 60cal 11.98/12.36kmph
17) 1km - 4:50(4:50/km) 139/144bpm 58cal 12.42/14.24kmph
18) 1km - 4:55(4:55/km) 139/143bpm 58cal 12.21/13.47kmph
19) 1km - 4:54(4:54/km) 137/140bpm 53cal 12.24/12.8kmph
20) 1km - 4:59(4:59/km) 138/141bpm 55cal 12.05/12.26kmph
21) 1km - 5:13(5:13/km) 134/141bpm 49cal 11.5/12.46kmph
22) 1km - 5:19(5:19/km) 128/138bpm 37cal 11.27/11.89kmph
23) 1km - 6:52(6:52/km) 128/143bpm 52cal 8.73/13.54kmph
24) 1km - 5:04(5:04/km) 142/145bpm 64cal 11.85/12.9kmph
25) 1km - 4:55(4:55/km) 144/149bpm 64cal 12.21/12.77kmph
26) 1km - 5:17(5:17/km) 146/150bpm 72cal 11.37/12.63kmph
27) 1km - 5:05(5:05/km) 148/152bpm 72cal 11.82/12.02kmph
28) 1km - 5:01(5:01/km) 147/151bpm 68cal 11.97/12.83kmph
29) 1km - 4:58(4:58/km) 148/151bpm 67cal 12.07/12.29kmph
30) 1km - 5:05(5:05/km) 147/150bpm 67cal 11.79/12.46kmph
31) 1km - 5:00(5:00/km) 141/150bpm 51cal 12.01/12.73kmph
32) 1km - 5:05(5:05/km) 143/147bpm 52cal 11.79/12.36kmph
33) 1km - 4:56(4:56/km) 144/149bpm 53cal 12.16/13kmph
34) 1km - 4:57(4:57/km) 146/151bpm 57cal 12.14/12.73kmph
35) 1km - 4:52(4:52/km) 148/153bpm 62cal 12.34/13.4kmph
36) 1km - 4:55(4:55/km) 149/153bpm 65cal 12.22/12.66kmph
37) 0.71km - 3:34(5:02/km) 149/153bpm 44cal 11.91/12.73kmph
4:41 1:28 5:14 3:32 4:56 5:01 4:57 4:59 4:59 4:56 5:01 4:59 5:07 5:11 5:00 5:00 4:50 4:55 4:54 4:59 5:13 5:19 6:52 5:04 4:55 5:17 5:05 5:01 4:58 5:05 5:00 5:05 4:56 4:57 4:52 4:55 3:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
7:48 |
7:48 |
7:48 |
129 55-147 |
1007 |
171 88-178 |
2.00 |
15:52 |
8:04 |
8:04 |
143 136-149 |
1153 |
170 160-176 |
3.00 |
23:55 |
8:03 |
8:03 |
135 131-140 |
1086 |
171 170-174 |
4.00 |
31:50 |
7:55 |
7:55 |
141 133-147 |
1116 |
171 168-180 |
5.00 |
39:54 |
8:04 |
8:04 |
137 130-146 |
1106 |
171 162-174 |
6.00 |
57:17 |
17:24 +9:29
|
17:24 |
133 98-141 |
2313 |
171 160-176 |
7.00 |
1:05:53 |
8:36 +25
|
8:36 |
136 131-143 |
1169 |
171 160-174 |
8.00 |
1:14:11 |
8:18 |
8:18 |
131 122-142 |
1088 |
172 164-174 |
9.00 |
1:25:27 |
11:16 +3:14
|
11:16 |
133 99-141 |
1498 |
172 168-178 |
10.00 |
1:33:19 |
7:52 |
7:52 |
139 134-143 |
1094 |
171 162-174 |
11.00 |
1:41:16 |
7:56 |
7:56 |
138 134-143 |
1096 |
171 170-174 |
12.00 |
1:49:18 |
8:02 |
8:02 |
138 135-141 |
1108 |
171 170-174 |
13.00 |
2:03:39 |
14:22 +5:56
|
14:22 |
128 94-140 |
1838 |
171 166-174 |
14.00 |
2:13:47 |
10:07 |
10:07 |
131 110-145 |
1326 |
160 84-174 |
15.00 |
2:21:43 |
7:57 |
7:57 |
143 139-149 |
1136 |
172 170-176 |
16.00 |
2:30:06 |
8:23 |
8:23 |
147 142-152 |
1231 |
171 168-174 |
17.00 |
2:38:10 |
8:04 |
8:04 |
148 144-152 |
1194 |
171 156-178 |
18.00 |
2:46:16 |
8:06 |
8:06 |
147 143-151 |
1191 |
172 170-176 |
19.00 |
2:57:02 |
10:46 +2:42
|
10:46 |
140 107-150 |
1507 |
173 168-176 |
20.00 |
3:05:04 |
8:02 |
8:02 |
144 137-148 |
1158 |
173 170-176 |
21.00 |
3:12:58 |
7:54 |
7:54 |
147 141-152 |
1161 |
174 170-180 |
22.00 |
3:20:51 |
7:52 |
7:52 |
149 144-153 |
1173 |
174 172-180 |
22.20 |
3:22:32 |
1:41 |
8:21 |
150 147-153 |
1252 |
173 170-176 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:20 |
40.40% |
More |
800m |
3:41 |
7:26 |
45.65% |
More |
1km |
4:38 |
7:27 |
47.69% |
More |
Mile |
7:46 |
7:46 |
49.35% |
More |
5k |
24:30 |
7:53 |
53.02% |
More |
5 miles |
39:51 |
7:58 |
53.22% |
More |
10k |
52:21 |
8:26 |
50.72% |
More |
10 miles |
1:28:41 |
8:52 |
49.53% |
More |
Half |
1:56:07 |
8:52 |
50.07% |
More |
20 miles |
3:04:55 |
9:15 |
49.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:46 |
6:46 |
56.59 |
5km |
22:29 |
7:14 |
57.77 |
5M |
37:14 |
7:27 |
56.97 |
10km |
46:52 |
7:33 |
56.66 |
10M |
1:17:37 |
7:46 |
56.59 |
Half |
1:43:21 |
7:53 |
55.83 |
20M |
2:41:50 |
8:06 |
56.49 |
Mara |
3:35:28 |
8:13 |
56.58 |
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