Tue 16th Jul 2019 at 6:00am by Sam Jelfs
Run > General
-
Time
49:12
-
Miles
7.39
-
Min/mi
6:39
-
Pacing
94%
-
WAVA
64.84
-
Stride(cm)
133
-
Cals
751
-
Cadence
182
-
BPM
153
-
%MHR
89.5
-
B/mi
1019
-
Asc(m)
125
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:25(4:25/km) 127/142bpm 53cal 13.6/14.64kmph
2) 1km - 4:14(4:14/km) 146/157bpm 63cal 14.19/14.48kmph
3) 1km - 4:04(4:04/km) 155/157bpm 63cal 14.73/15.58kmph
4) 1km - 4:07(4:07/km) 156/160bpm 64cal 14.59/15.96kmph
5) 1km - 4:05(4:05/km) 155/158bpm 63cal 14.69/15.92kmph
6) 1km - 4:04(4:04/km) 158/163bpm 64cal 14.76/15.12kmph
7) 1km - 4:06(4:06/km) 160/166bpm 65cal 14.62/15.18kmph
8) 1km - 4:06(4:06/km) 156/162bpm 63cal 14.61/15.02kmph
9) 1km - 4:08(4:08/km) 157/162bpm 64cal 14.51/14.95kmph
10) 1km - 4:12(4:12/km) 159/163bpm 65cal 14.31/15.35kmph
11) 1km - 4:11(4:11/km) 160/165bpm 66cal 14.36/15.15kmph
12) 0.89km - 3:31(3:57/km) 166/169bpm 58cal 15.22/18.68kmph
4:25 4:14 4:04 4:07 4:05 4:04 4:06 4:06 4:08 4:12 4:11 3:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:45 |
1:45 |
7:00 |
107 49-138 |
748 |
174 166-182 |
3/4 |
0.50 |
3:33 |
1:48 |
7:11 |
137 133-140 |
985 |
173 170-176 |
9/6 |
0.75 |
5:15 |
1:42 |
6:48 |
139 136-142 |
946 |
176 176-178 |
3/5 |
1.00 |
6:57 |
1:42 |
6:47 |
146 138-150 |
991 |
179 176-182 |
4/3 |
1.25 |
8:41 |
1:44 |
6:58 |
151 148-157 |
1052 |
178 176-180 |
6/3 |
1.50 |
10:18 |
1:37 |
6:28 |
154 152-156 |
997 |
183 180-184 |
3/2 |
1.75 |
12:00 |
1:42 |
6:47 |
155 153-157 |
1053 |
184 182-186 |
4/2 |
2.00 |
13:36 |
1:36 |
6:24 |
156 154-160 |
999 |
183 182-186 |
7/10 |
2.25 |
15:17 |
1:41 |
6:45 |
156 152-160 |
1054 |
182 180-184 |
2/2 |
2.50 |
16:54 |
1:36 |
6:26 |
155 152-158 |
996 |
182 180-184 |
6/7 |
2.75 |
18:34 |
1:40 |
6:39 |
155 152-158 |
1031 |
182 180-184 |
4/5 |
3.00 |
20:13 |
1:39 |
6:37 |
155 152-158 |
1025 |
182 178-184 |
4/2 |
3.25 |
21:50 |
1:37 |
6:29 |
156 153-161 |
1011 |
183 180-186 |
3/4 |
3.50 |
23:28 |
1:38 |
6:32 |
160 157-162 |
1046 |
183 182-186 |
2/2 |
3.75 |
25:06 |
1:38 |
6:32 |
157 156-160 |
1025 |
183 180-186 |
2/2 |
4.00 |
26:43 |
1:37 |
6:29 |
160 156-166 |
1037 |
183 180-186 |
3/4 |
4.25 |
28:23 |
1:40 |
6:41 |
160 156-163 |
1070 |
182 180-186 |
2/3 |
4.50 |
30:02 |
1:39 |
6:35 |
156 149-159 |
1028 |
183 182-184 |
4/2 |
4.75 |
31:43 |
1:40 |
6:41 |
156 149-159 |
1043 |
183 182-186 |
2/4 |
5.00 |
33:22 |
1:39 |
6:36 |
157 152-162 |
1035 |
182 182-184 |
3/3 |
5.25 |
35:02 |
1:40 |
6:40 |
158 154-161 |
1053 |
184 182-188 |
6/3 |
5.50 |
36:43 |
1:42 |
6:47 |
157 151-162 |
1065 |
183 180-186 |
4/7 |
5.75 |
38:20 |
1:37 |
6:28 |
158 155-161 |
1022 |
183 180-186 |
6/4 |
6.00 |
40:01 |
1:41 |
6:43 |
159 156-161 |
1068 |
183 180-186 |
3/3 |
6.25 |
41:44 |
1:43 |
6:54 |
158 156-161 |
1090 |
183 182-186 |
5/4 |
6.50 |
43:22 |
1:37 |
6:30 |
161 158-162 |
1046 |
184 182-186 |
4/4 |
6.75 |
45:06 |
1:45 |
6:58 |
160 158-162 |
1115 |
183 178-186 |
3/4 |
7.00 |
46:39 |
1:33 |
6:10 |
162 159-167 |
1000 |
187 182-194 |
6/5 |
7.25 |
48:07 |
1:28 |
5:51 |
167 164-169 |
978 |
191 188-194 |
3/5 |
7.39 |
49:12 |
1:05 |
7:49 |
165 156-168 |
1289 |
174 172-184 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
181 |
7.4 |
49:12 |
6:40 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:44 |
51.59% |
More |
800m |
2:59 |
5:59 |
56.61% |
More |
1km |
3:52 |
6:14 |
57.07% |
More |
Mile |
6:22 |
6:22 |
60.17% |
More |
5k |
20:24 |
6:34 |
63.65% |
More |
5 miles |
32:49 |
6:34 |
64.65% |
More |
10k |
40:53 |
6:35 |
64.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:54 |
5:54 |
64.90 |
5km |
19:38 |
6:19 |
66.15 |
5M |
32:31 |
6:30 |
65.24 |
10km |
40:56 |
6:35 |
64.87 |
10M |
1:07:48 |
6:47 |
64.78 |
Half |
1:30:16 |
6:53 |
63.92 |
20M |
2:21:21 |
7:04 |
64.68 |
Mara |
3:08:12 |
7:11 |
64.78 |
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