Sun 22nd Sep 2019 at 7:00am by pmkandawire
Run > General
-
Time
3:23:35
-
Miles
15.64
-
Min/mi
13:01
-
Pacing
86%
-
WAVA
40.30
-
Stride(cm)
78
-
Cals
1398
-
Cadence
158
-
BPM
135
-
%MHR
66.4
-
B/mi
1755
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 8:28(8:28/km) 115/140bpm 63cal 7.08/8.8kmph
2) 1km - 7:28(7:28/km) 135/140bpm 72cal 8.03/8.6kmph
3) 1km - 7:40(7:40/km) 135/140bpm 71cal 7.83/9.1kmph
4) 1km - 7:21(7:21/km) 135/141bpm 65cal 8.16/9.04kmph
5) 1km - 7:04(7:04/km) 142/163bpm 69cal 8.5/9.44kmph
6) 1km - 7:29(7:29/km) 141/152bpm 68cal 8.02/10.45kmph
7) 1km - 7:39(7:39/km) 137/145bpm 59cal 7.84/8.87kmph
8) 1km - 8:04(8:04/km) 134/138bpm 53cal 7.43/8.43kmph
9) 1km - 7:51(7:51/km) 132/149bpm 45cal 7.64/8.56kmph
10) 1km - 8:13(8:13/km) 130/141bpm 44cal 7.3/8.26kmph
11) 1km - 7:35(7:35/km) 137/155bpm 55cal 7.91/9.61kmph
12) 1km - 7:41(7:41/km) 138/148bpm 57cal 7.8/8.8kmph
13) 1km - 7:40(7:40/km) 130/136bpm 37cal 7.82/8.46kmph
14) 1km - 8:02(8:02/km) 129/133bpm 37cal 7.47/8.1kmph
15) 1km - 8:20(8:20/km) 130/135bpm 41cal 7.2/8.1kmph
16) 1km - 7:33(7:33/km) 132/140bpm 43cal 7.95/8.87kmph
17) 1km - 7:45(7:45/km) 137/145bpm 53cal 7.74/8.83kmph
18) 1km - 7:27(7:27/km) 140/149bpm 57cal 8.05/9.27kmph
19) 1km - 8:01(8:01/km) 137/141bpm 51cal 7.48/10.11kmph
20) 1km - 8:06(8:06/km) 137/142bpm 52cal 7.41/8.2kmph
21) 1km - 7:44(7:44/km) 145/161bpm 68cal 7.75/9.14kmph
22) 1km - 9:01(9:01/km) 144/170bpm 72cal 6.65/8.8kmph
23) 1km - 9:46(9:46/km) 134/163bpm 50cal 6.14/7.56kmph
24) 1km - 9:27(9:27/km) 136/172bpm 51cal 6.35/9.04kmph
25) 1km - 9:55(9:55/km) 136/162bpm 62cal 6.05/10.52kmph
26) 0.17km - 2:12(13:15/km) 110/115bpm 3cal 4.53/5.07kmph
8:28 7:28 7:40 7:21 7:04 7:29 7:39 8:04 7:51 8:13 7:35 7:41 7:40 8:02 8:20 7:33 7:45 7:27 8:01 8:06 7:44 9:01 9:46 9:27 9:55 2:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
6:56 |
6:56 |
13:52 |
111 45-140 |
1540 |
147 100-172 |
1.00 |
12:52 |
5:56 |
11:51 |
135 131-140 |
1600 |
169 164-172 |
1.50 |
19:03 |
6:11 |
12:22 |
134 129-138 |
1658 |
168 156-172 |
2.00 |
25:09 |
6:06 |
12:12 |
135 131-140 |
1648 |
168 160-172 |
2.50 |
31:04 |
5:55 |
11:49 |
136 132-144 |
1608 |
168 160-172 |
3.00 |
36:44 |
5:40 |
11:20 |
143 138-163 |
1620 |
168 162-172 |
3.50 |
42:41 |
5:57 |
11:54 |
141 131-152 |
1677 |
167 156-172 |
4.00 |
48:59 |
6:18 |
12:36 |
139 134-145 |
1751 |
164 156-172 |
4.50 |
55:01 |
6:03 |
12:05 |
135 130-141 |
1632 |
164 156-172 |
5.00 |
1:01:31 |
6:29 |
12:59 |
134 129-138 |
1740 |
162 112-176 |
5.50 |
1:07:54 |
6:23 |
12:47 |
131 126-138 |
1675 |
162 156-170 |
6.00 |
1:14:18 |
6:23 |
12:47 |
132 121-149 |
1687 |
162 158-168 |
6.50 |
1:21:03 |
6:46 |
13:31 |
131 123-143 |
1771 |
159 120-166 |
7.00 |
1:26:42 |
5:39 |
11:18 |
140 131-155 |
1582 |
163 158-168 |
7.50 |
1:33:03 |
6:21 |
12:41 |
139 132-144 |
1764 |
162 154-174 |
8.00 |
1:39:13 |
6:10 |
12:19 |
130 123-135 |
1602 |
162 158-166 |
8.50 |
1:45:35 |
6:23 |
12:45 |
130 119-134 |
1658 |
160 154-166 |
9.00 |
1:52:15 |
6:40 |
13:20 |
128 124-132 |
1707 |
159 156-168 |
9.50 |
1:58:43 |
6:28 |
12:55 |
130 117-135 |
1680 |
161 156-172 |
10.00 |
2:04:53 |
6:10 |
12:20 |
134 125-140 |
1654 |
162 156-174 |
10.50 |
2:11:08 |
6:15 |
12:30 |
137 130-145 |
1713 |
162 152-172 |
11.00 |
2:17:00 |
5:51 |
11:43 |
141 138-149 |
1651 |
162 156-172 |
11.50 |
2:23:33 |
6:34 |
13:07 |
138 133-141 |
1810 |
161 156-168 |
12.00 |
2:29:50 |
6:17 |
12:34 |
134 126-138 |
1684 |
161 156-166 |
12.50 |
2:36:18 |
6:27 |
12:55 |
139 134-142 |
1795 |
160 156-168 |
13.00 |
2:42:29 |
6:12 |
12:24 |
146 136-161 |
1810 |
163 156-174 |
13.50 |
2:49:38 |
7:09 |
14:17 |
146 135-170 |
2086 |
154 106-164 |
14.00 |
2:57:10 |
7:32 |
15:04 |
139 119-163 |
2095 |
149 104-178 |
14.50 |
3:05:10 |
7:59 |
15:59 |
132 109-143 |
2110 |
141 104-168 |
15.00 |
3:12:55 |
7:45 |
15:31 |
137 111-172 |
2125 |
144 106-176 |
15.50 |
3:20:35 |
7:40 |
15:20 |
137 101-162 |
2100 |
137 102-168 |
15.64 |
3:23:37 |
3:02 |
21:12 |
113 108-125 |
2396 |
106 102-116 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.1 |
163 |
14.8 |
3:05:30 |
12:34 |
Walk |
8.8 |
108 |
0.9 |
18:00 |
20:19 |
Still |
0.1 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:41 |
10:46 |
31.87% |
More |
800m |
5:30 |
11:04 |
36.73% |
More |
1km |
6:58 |
11:13 |
37.75% |
More |
Mile |
11:30 |
11:30 |
38.86% |
More |
5k |
36:57 |
11:54 |
41.17% |
More |
5 miles |
1:00:40 |
12:08 |
40.92% |
More |
10k |
1:16:22 |
12:17 |
40.62% |
More |
10 miles |
2:04:01 |
12:24 |
41.38% |
More |
Half |
2:43:12 |
12:27 |
41.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:02 |
11:02 |
40.49 |
5km |
36:42 |
11:49 |
41.46 |
5M |
1:00:47 |
12:09 |
40.83 |
10km |
1:16:32 |
12:19 |
40.53 |
10M |
2:06:43 |
12:40 |
40.50 |
Half |
2:48:43 |
12:53 |
39.96 |
20M |
4:24:12 |
13:13 |
40.44 |
Mara |
5:51:46 |
13:26 |
40.50 |
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