Sun 4th Aug 2019 at 8:00am by RFJ
Run > General
-
Time
49:31
-
Miles
5.51
-
Min/mi
8:59
-
Pacing
88%
-
WAVA
53.54
-
Stride(cm)
101
-
Cals
738
-
Cadence
178
-
BPM
137
-
%MHR
80
-
B/mi
1230
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:51(9:51/m) 126/134bpm 738cal
2) 1m - 9:22(9:22/m) 131/135bpm
3) 1m - 8:55(8:55/m) 135/143bpm
4) 1m - 8:36(8:36/m) 143/157bpm
5) 1m - 9:03(9:03/m) 143/162bpm
6) 0.51m - 3:44(7:21/m) 152/155bpm
Run with 5 x 0.1m strides at the end.
9:51 9:22 8:55 8:36 9:03 3:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:32 |
2:32 |
10:09 |
119 78-131 |
1207 |
174 46-178 |
0.50 |
4:57 |
2:25 |
9:39 |
128 125-130 |
1234 |
175 174-178 |
0.75 |
7:24 |
2:27 |
9:47 |
129 125-134 |
1263 |
175 174-178 |
1.00 |
9:49 |
2:26 |
9:43 |
129 125-132 |
1254 |
175 172-184 |
1.25 |
12:15 |
2:25 |
9:41 |
129 126-135 |
1249 |
174 170-178 |
1.50 |
14:33 |
2:18 |
9:14 |
131 127-135 |
1208 |
175 174-178 |
1.75 |
16:51 |
2:18 |
9:13 |
131 127-133 |
1208 |
176 174-178 |
2.00 |
19:11 |
2:20 |
9:20 |
133 132-135 |
1241 |
175 174-178 |
2.25 |
21:24 |
2:13 |
8:53 |
135 132-137 |
1199 |
177 166-184 |
2.50 |
23:39 |
2:15 |
8:59 |
134 131-136 |
1203 |
177 170-178 |
2.75 |
25:50 |
2:11 |
8:42 |
135 130-142 |
1175 |
179 174-184 |
3.00 |
28:06 |
2:16 |
9:06 |
136 130-143 |
1238 |
179 174-184 |
3.25 |
30:15 |
2:09 |
8:37 |
140 137-144 |
1206 |
180 174-184 |
3.50 |
32:22 |
2:06 |
8:25 |
144 140-147 |
1213 |
181 180-184 |
3.75 |
34:27 |
2:05 |
8:21 |
145 142-152 |
1211 |
182 170-196 |
4.00 |
36:42 |
2:15 |
8:59 |
145 131-157 |
1303 |
177 160-196 |
4.25 |
38:59 |
2:17 |
9:10 |
145 132-155 |
1328 |
176 166-196 |
4.50 |
41:15 |
2:15 |
9:01 |
146 137-162 |
1316 |
177 162-196 |
4.75 |
43:32 |
2:17 |
9:08 |
145 134-156 |
1325 |
177 164-196 |
5.00 |
45:45 |
2:13 |
8:52 |
137 133-140 |
1214 |
179 174-188 |
5.25 |
47:38 |
1:54 |
7:35 |
152 140-155 |
1154 |
186 182-188 |
5.50 |
49:26 |
1:48 |
7:11 |
153 152-155 |
1100 |
185 184-188 |
5.51 |
49:29 |
3 |
7:23 |
154 153-154 |
1136 |
186 186-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
177 |
5.5 |
49:27 |
8:59 |
Walk |
0.0 |
46 |
0 |
1 |
10:44 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:11 |
46.57% |
More |
800m |
3:39 |
7:21 |
53.54% |
More |
1km |
4:41 |
7:32 |
54.43% |
More |
Mile |
8:11 |
8:11 |
52.90% |
More |
5k |
26:44 |
8:36 |
55.09% |
More |
5 miles |
44:29 |
8:54 |
53.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
53.31 |
5km |
26:59 |
8:41 |
54.57 |
5M |
44:40 |
8:56 |
53.71 |
10km |
56:15 |
9:03 |
53.27 |
10M |
1:33:08 |
9:19 |
53.19 |
Half |
2:04:00 |
9:28 |
52.45 |
20M |
3:14:11 |
9:43 |
53.08 |
Mara |
4:18:32 |
9:52 |
53.16 |
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