Wed 17th Jul 2019 at 7:00am by Sam Jelfs
Run > General
-
Time
53:54
-
Miles
6.45
-
Min/mi
8:21
-
Pacing
65%
-
WAVA
51.26
-
Stride(cm)
113
-
Cals
592
-
Cadence
171
-
BPM
131
-
%MHR
76.4
-
B/mi
1091
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:15(5:15/km) 128/136bpm 65cal 11.44/12.87kmph
2) 1km - 5:09(5:09/km) 131/137bpm 64cal 11.65/13.77kmph
3) 1km - 5:23(5:23/km) 130/139bpm 63cal 11.16/12.8kmph
4) 1km - 4:50(4:50/km) 130/139bpm 55cal 12.4/14.04kmph
5) 1km - 5:26(5:26/km) 136/144bpm 68cal 11.04/12.53kmph
6) 1km - 5:23(5:23/km) 132/150bpm 57cal 11.13/13.4kmph
7) 1km - 5:12(5:12/km) 134/141bpm 58cal 11.54/13.87kmph
8) 1km - 5:12(5:12/km) 127/135bpm 47cal 11.53/12.46kmph
9) 1km - 5:23(5:23/km) 127/138bpm 48cal 11.13/12.43kmph
10) 1km - 4:50(4:50/km) 132/137bpm 48cal 12.43/14.81kmph
11) 0.38km - 1:51(4:52/km) 133/137bpm 19cal 12.35/12.12kmph
5:15 5:09 5:23 4:50 5:26 5:23 5:12 5:12 5:23 4:50 1:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:09 |
2:09 |
8:35 |
124 98-136 |
1064 |
170 114-174 |
0.50 |
4:08 |
1:59 |
7:57 |
131 129-134 |
1040 |
172 170-174 |
0.75 |
7:19 |
3:11 +54
|
12:45 |
130 123-137 |
1658 |
171 164-176 |
1.00 |
9:25 |
2:05 |
8:22 |
131 127-137 |
1096 |
171 170-176 |
1.25 |
11:21 |
1:57 |
7:47 |
132 129-137 |
1028 |
171 170-174 |
1.50 |
14:26 |
3:04 +49
|
12:18 |
128 117-137 |
1574 |
171 160-174 |
1.75 |
16:31 |
2:05 |
8:20 |
131 126-135 |
1092 |
171 170-172 |
2.00 |
18:31 |
2:00 |
7:59 |
128 125-133 |
1022 |
171 168-174 |
2.25 |
20:29 |
1:59 |
7:54 |
128 124-132 |
1012 |
170 168-174 |
2.50 |
22:24 |
1:55 |
7:40 |
134 128-139 |
1027 |
172 170-176 |
2.75 |
24:44 |
2:20 |
9:19 |
136 135-141 |
1268 |
171 168-174 |
3.00 |
26:49 |
2:05 |
8:21 |
138 128-143 |
1152 |
171 168-174 |
3.25 |
29:03 |
2:14 |
8:55 |
135 126-146 |
1203 |
171 168-174 |
3.50 |
32:29 |
3:26 +1:10
|
13:45 |
136 112-150 |
1870 |
167 124-172 |
3.75 |
34:31 |
2:02 |
8:09 |
126 118-136 |
1027 |
171 168-176 |
4.00 |
36:32 |
2:01 |
8:03 |
133 129-137 |
1070 |
170 168-172 |
4.25 |
38:42 |
2:10 |
8:40 |
134 127-141 |
1161 |
171 166-174 |
4.50 |
40:42 |
2:00 |
8:00 |
133 129-135 |
1064 |
171 168-178 |
4.75 |
43:10 |
2:28 |
9:53 |
127 121-134 |
1255 |
170 160-174 |
5.00 |
44:57 |
1:47 |
7:07 |
122 116-136 |
868 |
171 168-176 |
5.25 |
47:09 |
2:12 +4
|
8:46 |
131 127-136 |
1149 |
171 166-174 |
5.50 |
49:19 |
2:10 |
8:41 |
122 112-138 |
1059 |
172 168-178 |
5.75 |
51:37 |
2:18 |
9:11 |
129 124-131 |
1185 |
171 166-176 |
6.00 |
53:28 |
1:51 |
7:25 |
133 128-136 |
987 |
171 170-174 |
6.25 |
55:19 |
1:51 |
7:22 |
134 130-137 |
988 |
172 170-176 |
6.45 |
56:52 |
1:33 |
7:45 |
133 131-137 |
1031 |
171 170-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.3 |
170 |
6.4 |
54:42 |
8:46 |
Walk |
0.2 |
119 |
0 |
8 |
18:29 |
Still |
0.4 |
- |
- |
15 |
- |
Pause |
3.0 |
- |
- |
1:47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:34 |
45.06% |
More |
800m |
3:34 |
7:11 |
47.19% |
More |
1km |
4:30 |
7:15 |
49.05% |
More |
Mile |
7:57 |
7:57 |
48.16% |
More |
5k |
27:06 |
8:43 |
47.93% |
More |
5 miles |
44:50 |
8:58 |
47.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:28 |
7:28 |
51.29 |
5km |
24:51 |
8:00 |
52.26 |
5M |
41:09 |
8:14 |
51.55 |
10km |
51:49 |
8:20 |
51.25 |
10M |
1:25:48 |
8:35 |
51.19 |
Half |
1:54:14 |
8:43 |
50.51 |
20M |
2:58:52 |
8:57 |
51.11 |
Mara |
3:58:09 |
9:05 |
51.19 |
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