Sun 4th Aug 2019 at 7:00am by sparky76
Run > General
-
Time
3:12:36
-
Miles
22.01
-
Min/mi
8:45
-
Pacing
53%
-
WAVA
55.40
-
Stride(cm)
106
-
Cals
1984
-
Cadence
173
-
BPM
148
-
%MHR
86.7
-
B/mi
1298
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:15(9:15/m) 133/150bpm 96cal 6.49/7.16mph
2) 1m - 8:32(8:32/m) 139/148bpm 94cal 7.03/7.43mph
3) 1m - 8:18(8:18/m) 144/153bpm 94cal 7.22/7.85mph
4) 1m - 8:27(8:27/m) 142/148bpm 90cal 7.11/7.47mph
5) 1m - 8:19(8:19/m) 140/150bpm 83cal 7.22/7.87mph
6) 1m - 9:29(9:29/m) 141/154bpm 92cal 6.32/7.53mph
7) 1m - 8:23(8:23/m) 149/156bpm 95cal 7.16/8.33mph
8) 1m - 8:03(8:03/m) 148/153bpm 87cal 7.45/7.93mph
9) 1m - 8:43(8:43/m) 148/159bpm 93cal 6.88/7.89mph
10) 1m - 8:58(8:58/m) 141/159bpm 68cal 6.7/8.29mph
11) 1m - 10:14(10:14/m) 148/169bpm 97cal 5.87/8.62mph
12) 1m - 8:38(8:38/m) 151/185bpm 94cal 6.94/7.97mph
13) 1m - 9:05(9:05/m) 147/160bpm 84cal 6.6/7.89mph
14) 1m - 8:13(8:13/m) 154/159bpm 93cal 7.3/8.01mph
15) 1m - 8:56(8:56/m) 151/160bpm 88cal 6.72/7.76mph
16) 1m - 9:11(9:11/m) 150/167bpm 83cal 6.53/8.06mph
17) 1m - 8:12(8:12/m) 159/167bpm 98cal 7.32/7.93mph
18) 1m - 8:21(8:21/m) 154/166bpm 86cal 7.19/7.87mph
19) 1m - 9:08(9:08/m) 152/168bpm 82cal 6.57/8.08mph
20) 1m - 8:52(8:52/m) 160/178bpm 99cal 6.77/8.31mph
21) 1m - 10:07(10:07/m) 153/173bpm 90cal 5.93/7.99mph
22) 1m - 7:10(7:10/m) 172/182bpm 98cal 8.38/8.7mph
23) 0.01m - 3(7:24/m) 176/176bpm 8.11/8.58mph
9:15 8:32 8:18 8:27 8:19 9:29 8:23 8:03 8:43 8:58 10:14 8:38 9:05 8:13 8:56 9:11 8:12 8:21 9:08 8:52 10:07 7:10 3
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 1.00 |
9:15 |
9:15 |
9:15 |
131 91-149 |
1212 |
178 120-186 |
| 2.00 |
18:12 |
8:57 +26
|
8:57 |
139 129-147 |
1244 |
180 120-186 |
| 3.00 |
27:16 |
9:03 +44
|
9:03 |
142 123-152 |
1286 |
179 120-188 |
| 4.00 |
36:23 |
9:07 +41
|
9:07 |
141 125-148 |
1286 |
179 174-186 |
| 5.00 |
44:42 |
8:19 |
8:19 |
140 126-149 |
1164 |
180 172-188 |
| 6.00 |
55:01 |
10:19 +49
|
10:19 |
141 119-154 |
1454 |
169 114-246 |
| 7.00 |
1:03:23 |
8:22 |
8:22 |
149 144-156 |
1248 |
178 172-186 |
| 8.00 |
1:12:20 |
8:56 +54
|
8:56 |
147 125-153 |
1314 |
180 120-186 |
| 9.00 |
1:21:49 |
9:30 +45
|
9:30 |
148 136-158 |
1405 |
180 120-188 |
| 10.00 |
1:32:58 |
11:09 +2:11
|
11:09 |
140 109-159 |
1560 |
174 114-186 |
| 11.00 |
1:43:19 |
10:21 +9
|
10:21 |
147 114-169 |
1522 |
159 104-186 |
| 12.00 |
1:52:44 |
9:24 +44
|
9:24 |
153 131-185 |
1439 |
177 120-184 |
| 13.00 |
2:02:05 |
9:21 +18
|
9:21 |
146 116-160 |
1366 |
170 112-184 |
| 14.00 |
2:10:20 |
8:14 |
8:14 |
154 149-159 |
1269 |
178 172-182 |
| 15.00 |
2:20:02 |
9:42 +46
|
9:42 |
150 126-159 |
1456 |
174 82-182 |
| 16.00 |
2:29:28 |
9:26 +14
|
9:26 |
150 122-167 |
1415 |
172 112-184 |
| 17.00 |
2:40:56 |
11:28 +3:18
|
11:28 |
158 123-167 |
1813 |
179 172-188 |
| 18.00 |
2:49:25 |
8:29 +8
|
8:29 |
154 147-166 |
1307 |
176 162-184 |
| 19.00 |
3:00:12 |
10:47 +1:38
|
10:47 |
151 124-167 |
1627 |
166 102-184 |
| 20.00 |
3:11:30 |
11:18 +2:27
|
11:18 |
159 127-177 |
1798 |
169 120-180 |
| 21.00 |
3:21:46 |
10:16 +8
|
10:16 |
153 125-176 |
1570 |
161 120-180 |
| 22.00 |
3:28:56 |
7:10 |
7:10 |
171 159-180 |
1225 |
177 172-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
85.1 |
178 |
21.2 |
2:56:41 |
8:41 |
| Walk |
11.5 |
120 |
0.8 |
24:57 |
30:06 |
| Still |
0.0 |
- |
- |
5 |
- |
| Pause |
3.4 |
- |
- |
7:16 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:43 |
6:56 |
45.67% |
More |
| 800m |
3:30 |
7:02 |
52.13% |
More |
| 1km |
4:24 |
7:04 |
54.13% |
More |
| Mile |
7:07 |
7:07 |
57.19% |
More |
| 5k |
27:12 |
8:45 |
50.87% |
More |
| 5 miles |
43:56 |
8:47 |
51.18% |
More |
| 10k |
55:33 |
8:56 |
50.50% |
More |
| 10 miles |
1:32:54 |
9:17 |
49.85% |
More |
| Half |
2:01:50 |
9:18 |
50.26% |
More |
| 20 miles |
3:10:42 |
9:32 |
50.50% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:16 |
7:16 |
56.01 |
| 5km |
24:10 |
7:47 |
57.26 |
| 5M |
40:02 |
8:00 |
56.17 |
| 10km |
50:24 |
8:07 |
55.66 |
| 10M |
1:23:28 |
8:21 |
55.49 |
| Half |
1:51:07 |
8:29 |
54.69 |
| 20M |
2:54:01 |
8:42 |
55.34 |
| Mara |
3:51:40 |
8:51 |
55.43 |
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