Wed 18th Sep 2019 at 5:00pm by jackgooding
Run > General
-
Time
34:07
-
Miles
4.43
-
Min/mi
7:42
-
Pacing
90%
-
WAVA
54.53
-
Stride(cm)
115
-
Cals
431
-
Cadence
181
-
BPM
143
-
%MHR
83.9
-
B/mi
1105
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:14(8:14/m) 132/150bpm 95cal 7.29/9.29mph
2) 1m - 7:15(7:15/m) 150/158bpm 101cal 8.27/8.64mph
3) 1m - 7:21(7:21/m) 149/156bpm 100cal 8.16/8.68mph
4) 1m - 7:27(7:27/m) 150/155bpm 100cal 8.06/8.52mph
5) 0.43m - 3:50(8:58/m) 136/147bpm 35cal 6.69/7.58mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:09 |
1:09 |
9:13 |
111 84-131 |
1024 |
174 108-182 |
0.25 |
2:12 |
1:03 |
8:23 |
129 127-130 |
1081 |
179 174-184 |
0.38 |
3:15 |
1:03 |
8:26 |
131 129-133 |
1104 |
179 172-182 |
0.50 |
4:20 |
1:05 |
8:41 |
135 132-137 |
1171 |
178 174-182 |
0.63 |
5:25 |
1:05 |
8:36 |
132 130-136 |
1136 |
181 176-184 |
0.75 |
6:22 |
57 |
7:34 |
139 132-146 |
1053 |
184 182-188 |
0.88 |
7:20 |
59 |
7:49 |
145 140-148 |
1134 |
175 164-182 |
1.00 |
8:14 |
53 |
7:07 |
145 142-147 |
1031 |
173 156-180 |
1.13 |
9:10 |
56 |
7:27 |
151 148-157 |
1125 |
177 120-186 |
1.25 |
10:03 |
53 |
7:08 |
150 147-151 |
1070 |
184 182-186 |
1.38 |
10:58 |
55 |
7:24 |
151 147-153 |
1117 |
184 180-186 |
1.50 |
11:54 |
55 |
7:23 |
149 146-153 |
1099 |
184 182-186 |
1.63 |
12:48 |
54 |
7:15 |
151 147-154 |
1096 |
183 180-184 |
1.75 |
13:41 |
52 |
7:00 |
149 149-150 |
1042 |
184 182-184 |
1.88 |
14:33 |
52 |
6:57 |
148 147-149 |
1029 |
184 180-186 |
2.00 |
15:37 |
1:04 +8
|
8:31 |
148 142-152 |
1261 |
183 178-184 |
2.13 |
16:31 |
55 |
7:18 |
151 148-154 |
1102 |
182 176-184 |
2.25 |
17:28 |
56 |
7:32 |
147 142-154 |
1107 |
182 176-184 |
2.38 |
18:20 |
52 |
6:59 |
150 143-155 |
1046 |
184 182-186 |
2.50 |
19:19 |
59 |
7:52 |
148 142-153 |
1164 |
184 180-186 |
2.63 |
20:12 |
53 |
7:05 |
148 145-149 |
1048 |
184 182-186 |
2.75 |
21:09 |
57 |
7:33 |
150 149-152 |
1132 |
186 182-188 |
2.88 |
22:05 |
56 |
7:28 |
150 147-153 |
1119 |
186 182-188 |
3.00 |
22:59 |
54 |
7:11 |
147 144-154 |
1057 |
184 180-188 |
3.13 |
23:55 |
56 |
7:25 |
149 146-152 |
1105 |
186 182-190 |
3.25 |
24:50 |
56 |
7:28 |
153 151-155 |
1142 |
185 182-186 |
3.38 |
25:44 |
54 |
7:09 |
147 146-150 |
1050 |
184 180-186 |
3.50 |
26:39 |
55 |
7:16 |
151 150-151 |
1098 |
184 182-186 |
3.63 |
27:34 |
55 |
7:19 |
149 149-150 |
1091 |
184 180-188 |
3.75 |
28:30 |
57 |
7:34 |
150 149-152 |
1135 |
185 182-186 |
3.88 |
29:24 |
53 |
7:08 |
150 149-150 |
1070 |
184 178-188 |
4.00 |
30:26 |
1:02 |
8:15 |
148 144-153 |
1220 |
177 168-186 |
4.13 |
31:32 |
1:06 |
8:49 |
137 134-143 |
1207 |
177 170-182 |
4.25 |
32:41 |
1:09 |
9:14 |
134 130-139 |
1238 |
178 172-184 |
4.38 |
33:44 |
1:03 |
8:24 |
135 134-137 |
1135 |
184 182-188 |
4.43 |
34:15 |
31 |
10:01 |
136 133-137 |
1361 |
176 176-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
181 |
4.4 |
34:02 |
7:44 |
Walk |
0.2 |
114 |
0 |
5 |
6:35 |
Pause |
0.4 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
41.64% |
More |
800m |
3:31 |
7:04 |
48.01% |
More |
1km |
4:27 |
7:09 |
49.57% |
More |
Mile |
7:11 |
7:11 |
52.80% |
More |
5k |
22:52 |
7:22 |
56.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
53.79 |
5km |
23:25 |
7:32 |
54.94 |
5M |
38:47 |
7:45 |
54.35 |
10km |
48:50 |
7:52 |
54.08 |
10M |
1:20:52 |
8:05 |
54.10 |
Half |
1:47:40 |
8:13 |
53.43 |
20M |
2:48:36 |
8:26 |
54.07 |
Mara |
3:44:29 |
8:34 |
54.15 |
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