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

Pace

9% 15% 70% 5% 2%

Splits

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

Heart

139/153max
  • Show Beats/Mile

Cadence

171 (180 max) Stride Length: 116cm Run: 99.5% Walk: 0.5%
Cadence Chart
Cadence Bands

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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