- v warm
-
Time
3:02:20
-
Miles
11.00
-
Min/mi
16:35
-
Pacing
50%
-
WAVA
28.52
-
Stride(cm)
75
-
Cals
1350
-
Cadence
130
-
BPM
137
-
%MHR
81.3
-
B/mi
2277
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 18:28(18:28/m) 131/150bpm 182cal 3.25/5.97mph
2) 1m - 12:11(12:11/m) 139/157bpm 123cal 4.92/6.59mph
3) 1m - 13:35(13:35/m) 143/160bpm 143cal 4.42/7.85mph
4) 1m - 13:29(13:29/m) 145/157bpm 141cal 4.45/6.37mph
5) 1m - 15:45(15:45/m) 144/155bpm 153cal 3.81/6.87mph
6) 1m - 18:41(18:41/m) 142/157bpm 151cal 3.21/6.22mph
7) 1m - 15:42(15:42/m) 144/155bpm 126cal 3.82/6.05mph
8) 1m - 14:31(14:31/m) 147/160bpm 129cal 4.13/6.07mph
9) 1m - 17:52(17:52/m) 137/158bpm 95cal 3.36/5.51mph
10) 1m - 17:54(17:54/m) 124/140bpm 46cal 3.35/4.03mph
11) 1m - 24:12(24:13/m) 116/138bpm 61cal 2.48/4.53mph
18:28 12:11 13:35 13:29 15:45 18:41 15:42 14:31 17:52 17:54 24:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
11:54 |
11:54 +1:00
|
23:49 |
126 97-147 |
3000 |
105 80-140 |
1.00 |
19:39 |
7:45 +9
|
15:29 |
140 132-149 |
2168 |
150 86-210 |
1.50 |
25:52 |
6:13 +41
|
12:26 |
138 127-145 |
1716 |
164 88-190 |
2.00 |
36:09 |
10:17 +3:36
|
20:33 |
140 111-156 |
2878 |
134 88-170 |
2.50 |
43:06 |
6:57 +9
|
13:54 |
138 117-153 |
1918 |
139 96-184 |
3.00 |
49:59 |
6:54 +7
|
13:47 |
147 139-160 |
2027 |
138 100-176 |
3.50 |
58:03 |
8:04 +1:09
|
16:07 |
144 129-156 |
2322 |
137 86-172 |
4.00 |
1:04:57 |
6:54 +20
|
13:49 |
145 139-154 |
2003 |
147 98-194 |
4.50 |
1:12:39 |
7:42 +40
|
15:24 |
141 131-150 |
2172 |
134 104-182 |
5.00 |
1:22:24 |
9:45 +1:02
|
19:30 |
147 137-155 |
2866 |
118 82-194 |
5.50 |
1:34:30 |
12:06 +2:13
|
24:12 |
144 125-155 |
3486 |
110 80-176 |
6.00 |
1:43:40 |
9:09 +21
|
18:18 |
142 126-157 |
2600 |
121 82-194 |
6.50 |
1:54:02 |
10:22 +52
|
20:44 |
144 126-155 |
2987 |
122 82-238 |
7.00 |
2:00:14 |
6:12 |
12:24 |
141 126-151 |
1749 |
166 104-198 |
7.50 |
2:07:32 |
7:18 +5
|
14:36 |
146 137-157 |
2131 |
144 84-192 |
8.00 |
2:14:51 |
7:19 |
14:37 |
149 132-160 |
2179 |
151 80-188 |
8.50 |
2:23:03 |
8:13 |
16:25 |
144 127-158 |
2365 |
124 80-188 |
9.00 |
2:32:50 |
9:47 +8
|
19:33 |
130 120-149 |
2542 |
119 80-228 |
9.50 |
2:42:18 |
9:28 +11
|
18:57 |
124 117-134 |
2349 |
117 106-128 |
10.00 |
2:50:54 |
8:36 |
17:12 |
125 116-140 |
2150 |
111 90-122 |
10.50 |
3:01:00 |
10:06 |
20:12 |
120 110-136 |
2423 |
115 104-124 |
11.00 |
3:15:07 |
14:07 |
28:16 |
115 93-134 |
3251 |
108 84-122 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
23.8 |
171 |
4.1 |
39:51 |
11:45 |
Walk |
70.9 |
108 |
6.9 |
2:24:29 |
21:01 |
Still |
1.1 |
- |
- |
2:11 |
- |
Pause |
4.2 |
- |
- |
8:36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:11 |
34.92% |
More |
800m |
4:58 |
10:00 |
37.32% |
More |
1km |
6:57 |
11:11 |
34.86% |
More |
Mile |
12:11 |
12:11 |
33.90% |
More |
5k |
46:10 |
14:52 |
30.43% |
More |
5 miles |
1:22:01 |
16:24 |
27.85% |
More |
10k |
1:41:33 |
16:21 |
28.07% |
More |
10 miles |
2:48:49 |
16:53 |
27.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
14:21 |
14:21 |
28.79 |
5km |
47:44 |
15:22 |
29.43 |
5M |
1:19:03 |
15:49 |
28.89 |
10km |
1:39:32 |
16:01 |
28.64 |
10M |
2:44:49 |
16:29 |
28.56 |
Half |
3:39:26 |
16:45 |
28.16 |
20M |
5:43:37 |
17:11 |
28.49 |
Mara |
7:37:30 |
17:28 |
28.54 |
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