Fri 23rd Aug 2019 at 9:00am by Nilz
Run > General
-
Time
3:14:19
-
Miles
12.31
-
Min/mi
15:47
-
Pacing
73%
-
WAVA
36.48
-
Stride(cm)
74
-
Cals
1454
-
Cadence
138
-
BPM
111
-
%MHR
65.8
-
B/mi
1755
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 8:30(8:30/km) 111/156bpm 70cal 7.06/10.28kmph
2) 1km - 8:09(8:09/km) 113/163bpm 71cal 7.37/10.58kmph
3) 1km - 8:11(8:11/km) 109/137bpm 67cal 7.33/9.77kmph
4) 1km - 9:29(9:29/km) 104/137bpm 71cal 6.33/9.41kmph
5) 1km - 11:47(11:47/km) 108/122bpm 90cal 5.09/9kmph
6) 1km - 9:21(9:21/km) 98/113bpm 66cal 6.42/10.14kmph
7) 1km - 9:27(9:27/km) 126/161bpm 87cal 6.35/8.87kmph
8) 1km - 11:08(11:08/km) 129/157bpm 99cal 5.39/8.5kmph
9) 1km - 11:58(11:58/km) 101/145bpm 83cal 5.01/8.26kmph
10) 1km - 11:57(11:57/km) 124/155bpm 85cal 5.02/8.63kmph
11) 1km - 12:09(12:09/km) 105/163bpm 68cal 4.94/9.17kmph
12) 1km - 9:19(9:19/km) 120/154bpm 76cal 6.44/9.91kmph
13) 1km - 8:25(8:25/km) 117/156bpm 64cal 7.12/10.18kmph
14) 1km - 10:29(10:29/km) 106/134bpm 68cal 5.73/8.53kmph
15) 1km - 8:45(8:45/km) 108/137bpm 63cal 6.86/8.87kmph
16) 1km - 8:53(8:53/km) 106/146bpm 62cal 6.76/9kmph
17) 1km - 9:12(9:12/km) 111/147bpm 68cal 6.52/9.04kmph
18) 1km - 8:43(8:43/km) 110/148bpm 66cal 6.88/9.24kmph
19) 1km - 10:01(10:01/km) 107/118bpm 79cal 5.99/8.4kmph
20) 0.81km - 8:25(10:25/km) 91/109bpm 51cal 5.76/8.73kmph
8:30 8:09 8:11 9:29 11:47 9:21 9:27 11:08 11:58 11:57 12:09 9:19 8:25 10:29 8:45 8:53 9:12 8:43 10:01 8:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
7:09 |
7:09 |
14:18 |
110 72-155 |
1573 |
146 104-176 |
1.00 |
14:08 |
6:59 +59
|
13:59 |
125 65-163 |
1747 |
164 118-176 |
1.50 |
21:07 |
6:58 +11
|
13:57 |
102 89-119 |
1422 |
152 82-172 |
2.00 |
28:02 |
6:55 |
13:51 |
110 83-137 |
1523 |
146 116-176 |
2.50 |
35:39 |
7:37 |
15:15 |
105 83-118 |
1601 |
144 106-170 |
3.00 |
44:40 |
9:01 |
18:01 |
110 98-121 |
1982 |
118 86-170 |
3.50 |
53:34 |
8:54 |
17:48 |
100 85-113 |
1780 |
124 92-166 |
4.00 |
1:00:31 |
6:57 |
13:54 |
100 90-119 |
1390 |
146 114-170 |
4.50 |
1:08:14 |
7:43 |
15:26 |
145 106-161 |
2239 |
150 84-242 |
5.00 |
1:17:48 |
9:33 |
19:07 |
121 100-157 |
2313 |
123 38-170 |
5.50 |
1:27:34 |
9:46 |
19:32 |
93 71-144 |
1817 |
122 90-166 |
6.00 |
1:37:55 |
10:21 |
20:42 |
122 103-144 |
2525 |
120 86-222 |
6.50 |
1:45:37 |
7:43 |
15:25 |
131 83-163 |
2020 |
143 110-166 |
7.00 |
1:55:20 |
9:43 |
19:27 |
103 78-147 |
2003 |
134 94-170 |
7.50 |
2:03:14 |
7:54 |
15:48 |
115 90-152 |
1817 |
134 104-168 |
8.00 |
2:09:41 |
6:26 |
12:53 |
121 97-156 |
1559 |
151 80-172 |
8.50 |
2:18:56 |
9:15 |
18:31 |
102 83-116 |
1889 |
127 84-244 |
9.00 |
2:25:49 |
6:53 |
13:46 |
114 97-134 |
1569 |
145 80-172 |
9.50 |
2:32:42 |
6:53 |
13:45 |
111 89-144 |
1526 |
150 112-248 |
10.00 |
2:40:06 |
7:24 |
14:49 |
104 87-128 |
1540 |
143 112-174 |
10.50 |
2:47:27 |
7:21 |
14:41 |
113 92-146 |
1660 |
148 112-170 |
11.00 |
2:54:30 |
7:03 |
14:07 |
116 96-147 |
1637 |
151 114-174 |
11.50 |
3:02:10 |
7:40 |
15:20 |
106 95-117 |
1625 |
136 80-168 |
12.00 |
3:09:43 |
7:33 |
15:06 |
104 90-113 |
1570 |
132 98-166 |
12.31 |
3:15:29 |
5:46 |
18:43 |
88 80-105 |
1648 |
119 98-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
47.5 |
165 |
7.4 |
1:32:13 |
12:39 |
Walk |
51.4 |
113 |
4.9 |
1:41:07 |
20:32 |
Still |
0.5 |
- |
- |
59 |
- |
Pause |
0.6 |
- |
- |
1:10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:50 |
11:25 |
32.54% |
More |
800m |
6:00 |
12:03 |
36.88% |
More |
1km |
7:36 |
12:14 |
37.94% |
More |
Mile |
13:19 |
13:19 |
36.85% |
More |
5k |
44:11 |
14:13 |
37.88% |
More |
5 miles |
1:13:59 |
14:48 |
37.07% |
More |
10k |
1:35:23 |
15:21 |
36.01% |
More |
10 miles |
2:39:31 |
15:57 |
35.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:24 |
10:24 |
47.19 |
5km |
39:02 |
12:34 |
42.89 |
5M |
1:07:58 |
13:36 |
40.35 |
10km |
1:27:34 |
14:06 |
39.23 |
10M |
2:32:30 |
15:15 |
37.35 |
Half |
3:28:56 |
15:57 |
35.86 |
20M |
5:42:11 |
17:07 |
34.70 |
Mara |
7:48:47 |
17:54 |
33.77 |
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