Sun 22nd Sep 2019 at 9:00am by Jon_P
Run > Race
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Time
20:24
-
Miles 3.01
-
Min/mi 6:47
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Pacing
50%
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WAVA
67.09
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Stride(cm)
148
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Cals
266
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Watts
183
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Cadence
160
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BPM
154
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%MHR
88.2
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B/mi 1040
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Surface
Road
Notes & Comments
20:24
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 46 | 46 | 6:04 | 119 93-142 | 722 | 192 182-198 |
0.25 | 1:32 | 47 | 6:14 | 143 141-145 | 892 | 183 180-186 |
0.38 | 2:22 | 50 | 6:41 | 142 139-145 | 949 | 182 180-184 |
0.50 | 3:15 | 52 | 6:57 | 148 143-154 | 1028 | 180 178-182 |
0.63 | 4:08 | 53 | 7:06 | 148 147-150 | 1051 | 180 178-182 |
0.75 | 4:58 | 50 | 6:39 | 150 148-151 | 997 | 180 178-184 |
0.88 | 5:47 | 49 | 6:36 | 153 149-156 | 1009 | 181 180-182 |
1.00 | 6:37 | 50 | 6:42 | 155 154-157 | 1038 | 181 180-182 |
1.13 | 7:28 | 51 | 6:45 | 158 156-160 | 1066 | 182 180-184 |
1.25 | 8:19 | 51 | 6:46 | 156 152-159 | 1056 | 182 180-184 |
1.38 | 9:11 | 52 | 6:58 | 157 151-161 | 1094 | 182 180-182 |
1.50 | 10:02 | 51 | 6:44 | 160 158-162 | 1078 | 182 180-182 |
1.63 | 10:53 | 51 | 6:51 | 159 157-161 | 1090 | 182 180-186 |
1.75 | 11:45 | 52 | 6:55 | 159 155-162 | 1101 | 182 180-182 |
1.88 | 12:37 | 52 | 6:55 | 159 158-161 | 1100 | 183 182-184 |
2.00 | 13:30 | 53 | 7:07 | 159 157-160 | 1132 | 182 180-184 |
2.13 | 14:23 | 53 | 7:03 | 161 160-162 | 1134 | 183 182-184 |
2.25 | 15:14 | 51 | 6:51 | 162 160-164 | 1110 | 182 182-184 |
2.38 | 16:06 | 51 | 6:50 | 161 159-163 | 1101 | 182 180-184 |
2.50 | 16:56 | 51 | 6:46 | 160 157-163 | 1081 | 182 180-184 |
2.63 | 17:47 | 51 | 6:45 | 160 160-163 | 1081 | 183 182-184 |
2.75 | 18:37 | 50 | 6:41 | 161 159-163 | 1076 | 182 182-184 |
2.88 | 19:30 | 52 | 6:59 | 163 162-164 | 1139 | 183 182-186 |
3.00 | 20:20 | 50 | 6:43 | 163 161-164 | 1094 | 183 182-184 |
3.13 | 21:26 | 1:06 | 8:46 | 156 151-164 | 1369 | 112 24-182 |
3.25 | 21:50 | 24 | 3:12 | 142 134-151 | 453 | 165 46-204 |
3.38 | 22:10 | 21 | 2:45 | 138 135-143 | 380 | 160 156-168 |
3.50 | 22:32 | 22 | 2:53 | 133 131-134 | 383 | 153 146-156 |
3.63 | 22:56 | 24 | 3:14 | 134 131-136 | 434 | 130 22-162 |
3.75 | 23:15 | 19 | 2:35 | 134 132-136 | 345 | 171 160-184 |
3.88 | 23:33 | 18 | 2:22 | 140 137-144 | 331 | 173 166-176 |
4.00 | 23:51 | 18 | 2:21 | 157 146-159 | 370 | 174 172-176 |
4.13 | 24:09 | 18 | 2:27 | 161 160-162 | 393 | 129 28-176 |
4.25 | 24:30 | 20 | 2:42 | 152 150-159 | 411 | 141 26-162 |
4.38 | 24:49 | 20 | 2:37 | 153 150-155 | 401 | 166 158-176 |
4.50 | 25:08 | 19 | 2:28 | 157 154-159 | 388 | 171 50-180 |
4.63 | 25:27 | 19 | 2:33 | 161 159-164 | 410 | 163 52-172 |
4.75 | 25:47 | 20 | 2:37 | 166 164-170 | 435 | 165 156-170 |
4.88 | 26:08 | 22 | 2:54 | 160 158-166 | 465 | 159 154-164 |
5.00 | 26:32 | 23 | 3:08 | 160 156-164 | 501 | 156 116-162 |
5.13 | 26:55 | 23 | 3:05 | 153 149-161 | 470 | 152 22-176 |
5.25 | 27:13 | 18 | 2:27 | 151 149-153 | 369 | 171 60-184 |
5.38 | 27:31 | 18 | 2:24 | 154 153-156 | 369 | 172 170-174 |
5.50 | 27:49 | 18 | 2:24 | 154 152-156 | 371 | 157 80-174 |
5.63 | 28:09 | 20 | 2:41 | 157 156-159 | 421 | 156 118-172 |
5.75 | 28:30 | 20 | 2:43 | 155 150-158 | 422 | 170 168-176 |
5.88 | 28:49 | 19 | 2:32 | 152 149-155 | 384 | 170 60-180 |
6.00 | 29:08 | 19 | 2:33 | 151 150-153 | 386 | 159 50-174 |
6.13 | 29:27 | 19 | 2:34 | 151 150-152 | 387 | 168 162-170 |
6.25 | 29:47 | 20 | 2:43 | 149 145-152 | 405 | 161 158-162 |
6.38 | 30:09 | 22 | 2:55 | 148 145-151 | 433 | 151 146-158 |
6.50 | 30:34 | 25 | 3:17 | 145 140-148 | 475 | 140 18-166 |
6.63 | 30:53 | 19 | 2:33 | 150 148-151 | 383 | 164 156-170 |
6.75 | 31:11 | 18 | 2:21 | 150 149-153 | 352 | 171 164-176 |
6.87 | 31:28 | 17 | 2:19 | 148 146-150 | 343 | 164 164-164 |
7.00 | 31:48 | 20 | 2:38 | 151 149-152 | 399 | 148 82-164 |
7.12 | 32:07 | 20 | 2:36 | 154 151-157 | 400 | 146 112-154 |
7.25 | 32:27 | 20 | 2:36 | 154 152-155 | 400 | 148 38-172 |
7.37 | 32:45 | 19 | 2:28 | 152 151-154 | 376 | 129 20-174 |
7.50 | 33:04 | 18 | 2:27 | 152 149-157 | 374 | 163 156-168 |
7.62 | 33:23 | 19 | 2:29 | 156 153-158 | 388 | 161 158-166 |
7.75 | 33:42 | 20 | 2:37 | 150 147-155 | 393 | 156 150-158 |
7.87 | 34:05 | 23 | 3:05 | 148 147-150 | 456 | 149 112-156 |
8.00 | 34:26 | 21 | 2:45 | 151 149-154 | 416 | 153 108-174 |
8.12 | 34:44 | 18 | 2:25 | 152 150-154 | 368 | 164 42-180 |
8.25 | 35:01 | 17 | 2:18 | 150 150-151 | 344 | 178 174-180 |
8.37 | 35:19 | 18 | 2:22 | 152 151-153 | 360 | 169 126-176 |
8.50 | 35:40 | 21 | 2:46 | 151 148-153 | 419 | 148 112-176 |
8.62 | 36:00 | 20 | 2:43 | 153 151-157 | 417 | 161 156-174 |
8.75 | 36:18 | 18 | 2:25 | 154 152-156 | 372 | 174 96-188 |
8.87 | 36:39 | 20 | 2:42 | 151 146-157 | 408 | 145 18-166 |
9.00 | 36:57 | 19 | 2:29 | 147 145-150 | 364 | 153 148-162 |
9.12 | 37:18 | 20 | 2:42 | 147 145-149 | 396 | 146 140-150 |
9.25 | 37:39 | 22 | 2:56 | 151 149-154 | 442 | 145 104-154 |
9.37 | 38:03 | 23 | 3:07 | 148 143-153 | 460 | 150 102-164 |
9.50 | 38:22 | 19 | 2:33 | 156 152-158 | 399 | 159 64-168 |
9.62 | 38:40 | 18 | 2:24 | 159 155-160 | 381 | 170 160-172 |
9.75 | 38:57 | 17 | 2:19 | 159 158-161 | 369 | 164 162-166 |
9.87 | 39:17 | 19 | 2:34 | 155 152-160 | 397 | 144 62-166 |
10.00 | 39:36 | 20 | 2:39 | 159 157-161 | 422 | 149 110-154 |
10.13 | 39:56 | 19 | 2:33 | 162 156-164 | 414 | 160 154-164 |
10.25 | 40:16 | 20 | 2:43 | 162 158-165 | 440 | 140 42-162 |
10.38 | 40:36 | 20 | 2:39 | 161 158-163 | 427 | 152 148-154 |
10.50 | 40:57 | 21 | 2:48 | 161 159-163 | 450 | 157 156-162 |
10.63 | 41:19 | 22 | 2:56 | 159 157-161 | 467 | 154 150-160 |
10.75 | 41:44 | 25 | 3:20 | 157 147-162 | 525 | 137 30-166 |
10.88 | 42:03 | 19 | 2:34 | 145 144-146 | 373 | 169 162-174 |
11.00 | 42:21 | 17 | 2:18 | 151 145-156 | 347 | 176 172-178 |
11.13 | 42:38 | 18 | 2:20 | 155 153-157 | 362 | 165 116-178 |
11.25 | 42:57 | 18 | 2:28 | 153 152-155 | 376 | 153 60-162 |
11.38 | 43:16 | 19 | 2:35 | 150 146-159 | 389 | 143 106-154 |
11.50 | 43:36 | 20 | 2:40 | 165 161-166 | 439 | 152 102-164 |
11.63 | 43:55 | 19 | 2:30 | 166 164-168 | 416 | 152 28-168 |
11.75 | 44:14 | 20 | 2:38 | 168 165-170 | 443 | 149 144-156 |
11.88 | 44:34 | 20 | 2:37 | 165 164-166 | 433 | 148 144-152 |
12.00 | 44:56 | 21 | 2:51 | 163 160-166 | 465 | 151 144-154 |
12.13 | 45:19 | 23 | 3:08 | 160 148-164 | 500 | 137 54-150 |
12.25 | 45:41 | 22 | 2:59 | 142 139-147 | 423 | 131 24-156 |
12.38 | 45:59 | 18 | 2:25 | 145 142-148 | 350 | 150 46-162 |
12.50 | 46:16 | 17 | 2:12 | 149 147-151 | 329 | 158 156-158 |
12.63 | 46:32 | 17 | 2:12 | 152 150-154 | 335 | 167 158-174 |
12.75 | 46:52 | 19 | 2:36 | 152 149-155 | 395 | 148 112-172 |
12.88 | 47:13 | 21 | 2:47 | 149 146-155 | 416 | 160 144-164 |
13.00 | 47:32 | 19 | 2:34 | 152 148-155 | 390 | 164 68-176 |
13.13 | 47:52 | 20 | 2:43 | 153 152-156 | 415 | 125 22-162 |
13.25 | 48:12 | 20 | 2:37 | 149 146-154 | 391 | 155 152-164 |
13.38 | 48:33 | 21 | 2:47 | 153 150-155 | 425 | 159 154-162 |
13.50 | 48:56 | 23 | 3:03 | 154 151-156 | 471 | 152 94-158 |
13.63 | 49:20 | 24 | 3:11 | 154 153-158 | 490 | 145 18-170 |
13.75 | 49:39 | 19 | 2:32 | 158 157-159 | 401 | 162 154-172 |
13.88 | 49:56 | 17 | 2:20 | 156 153-159 | 364 | 164 162-172 |
14.00 | 50:14 | 18 | 2:21 | 152 150-154 | 356 | 161 156-162 |
14.13 | 50:34 | 21 | 2:45 | 149 145-152 | 410 | 91 20-156 |
14.25 | 50:56 | 21 | 2:50 | 153 149-155 | 433 | 140 40-154 |
14.38 | 51:21 | 25 | 3:19 | 156 153-159 | 517 | 98 22-154 |
14.50 | 52:25 | 1:04 | 8:35 | 154 145-160 | 1321 | 165 38-192 |
14.63 | 53:13 | 48 | 6:25 | 160 157-163 | 1027 | 183 182-186 |
14.75 | 54:05 | 52 | 6:53 | 160 159-162 | 1102 | 183 182-184 |
14.88 | 54:58 | 53 | 7:04 | 160 158-161 | 1129 | 183 182-184 |
15.00 | 55:51 | 53 | 7:05 | 164 159-166 | 1162 | 183 182-186 |
15.13 | 56:41 | 50 | 6:44 | 164 162-166 | 1103 | 183 182-184 |
15.25 | 57:31 | 50 | 6:39 | 162 160-164 | 1077 | 182 182-184 |
15.38 | 58:22 | 51 | 6:44 | 161 159-162 | 1085 | 182 182-184 |
15.50 | 59:12 | 51 | 6:44 | 161 159-163 | 1085 | 184 182-184 |
15.63 | 1:00:02 | 50 | 6:39 | 161 159-164 | 1070 | 183 182-184 |
15.75 | 1:00:54 | 52 | 6:55 | 155 152-161 | 1073 | 183 182-184 |
15.88 | 1:01:42 | 48 | 6:24 | 157 154-158 | 1006 | 184 182-184 |
15.97 | 1:02:17 | 35 | 6:20 | 159 155-162 | 1006 | 188 186-192 |
Heart
154/170max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Power
183W (460 max)
Power Graph
Power Bands
Cadence
160 (204 max)
Stride Length: 148cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 96.5 | 165 | 15.3 | 1:00:05 | 3:56 |
Walk | 3.4 | 64 | 0.7 | 2:06 | 3:07 |
Still | 0.2 | - | - | 6 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:21 | 6:21 | 65.55 |
5km | 21:06 | 6:47 | 67.10 |
5M | 34:56 | 6:59 | 65.91 |
10km | 43:59 | 7:05 | 65.34 |
10M | 1:12:50 | 7:17 | 65.18 |
Half | 1:36:58 | 7:24 | 64.25 |
20M | 2:31:52 | 7:36 | 65.01 |
Mara | 3:22:11 | 7:43 | 65.11 |
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