Mon 23rd Sep 2019 at 6:00pm by Tony W
Run > General
-
Time
55:36
-
Miles
4.98
-
Min/mi
11:10
-
Pacing
70%
-
WAVA
39.04
-
Stride(cm)
87
-
Cals
899
-
Cadence
166
-
BPM
152
-
%MHR
88.7
-
B/mi
1693
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:03(7:03/km) 145/173bpm 109cal 8.51/11.76kmph
2) 1km - 7:01(7:01/km) 152/162bpm 114cal 8.55/12.7kmph
3) 1km - 7:23(7:23/km) 152/164bpm 119cal 8.13/11.05kmph
4) 1km - 6:16(6:16/km) 154/176bpm 103cal 9.58/11.56kmph
5) 1km - 7:21(7:21/km) 161/166bpm 127cal 8.16/10.52kmph
6) 1km - 6:26(6:26/km) 160/170bpm 110cal 9.33/11.79kmph
7) 1km - 7:42(7:42/km) 154/165bpm 115cal 7.79/10.71kmph
8) 1km - 6:09(6:09/km) 154/158bpm 98cal 9.75/13.37kmph
9) 0.01km - 16(18:52/km) 153/154bpm 4cal 3.18/5.98kmph
7:03 7:01 7:23 6:16 7:21 6:26 7:42 6:09 16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
3:04 |
3:04 +22
|
12:14 |
127 77-146 |
1554 |
170 82-178 |
0.50 |
5:57 |
2:53 |
11:33 |
158 142-173 |
1826 |
161 86-198 |
0.75 |
9:04 |
3:07 +12
|
12:27 |
152 141-156 |
1893 |
168 92-196 |
1.00 |
12:32 |
3:29 +51
|
13:55 |
151 123-159 |
2101 |
177 164-188 |
1.25 |
15:49 |
3:16 +19
|
13:05 |
147 130-161 |
1923 |
166 88-198 |
1.50 |
18:39 |
2:51 +6
|
11:22 |
153 143-156 |
1740 |
163 84-192 |
1.75 |
21:17 |
2:38 |
10:31 |
155 149-160 |
1630 |
156 88-202 |
2.00 |
24:31 |
3:14 |
12:58 |
149 129-164 |
1931 |
163 88-184 |
2.25 |
27:15 |
2:44 |
10:54 |
151 141-158 |
1646 |
165 88-182 |
2.50 |
29:41 |
2:26 |
9:44 |
159 144-176 |
1546 |
168 118-184 |
2.75 |
32:56 |
3:15 |
13:00 |
160 158-165 |
2081 |
174 88-190 |
3.00 |
35:22 |
2:26 |
9:44 |
161 158-166 |
1568 |
174 164-180 |
3.25 |
38:33 |
3:11 +29
|
12:45 |
160 152-167 |
2040 |
170 112-188 |
3.50 |
41:18 |
2:45 |
10:59 |
158 140-168 |
1736 |
168 118-188 |
3.75 |
43:59 |
2:41 |
10:44 |
161 153-167 |
1728 |
165 88-196 |
4.00 |
46:43 |
2:44 |
10:56 |
162 161-165 |
1770 |
162 88-180 |
4.25 |
50:38 |
3:55 |
15:41 |
145 120-162 |
2274 |
147 80-178 |
4.50 |
53:15 |
2:37 |
10:27 |
153 143-158 |
1598 |
168 92-178 |
4.75 |
55:32 |
2:17 |
9:07 |
154 151-156 |
1405 |
165 86-186 |
4.98 |
57:55 |
2:23 |
10:25 |
154 151-157 |
1604 |
170 118-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.3 |
176 |
4.5 |
48:49 |
10:56 |
Walk |
14.7 |
107 |
0.5 |
8:34 |
17:20 |
Still |
0.6 |
- |
- |
20 |
- |
Pause |
0.3 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:34 |
40.58% |
More |
800m |
4:28 |
8:59 |
39.32% |
More |
1km |
5:45 |
9:16 |
39.92% |
More |
Mile |
10:40 |
10:40 |
37.04% |
More |
5k |
34:10 |
11:00 |
39.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:08 |
10:08 |
39.00 |
5km |
33:43 |
10:51 |
39.84 |
5M |
55:50 |
11:10 |
39.05 |
10km |
1:10:18 |
11:19 |
38.69 |
10M |
1:56:25 |
11:39 |
38.58 |
Half |
2:35:00 |
11:50 |
38.02 |
20M |
4:02:43 |
12:08 |
38.47 |
Mara |
5:23:09 |
12:20 |
38.53 |
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