Sun 20th Oct 2019 at 12:00pm by Nigel B
Run > General
-
Time
30:23
-
Miles
3.76
-
Min/mi
8:05
-
Pacing
92.3%
-
WAVA
60.60
-
Stride(cm)
125
-
Cals
354
-
Cadence
160
-
BPM
137
-
%MHR
80.3
-
B/mi
1110
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:13(5:13/km) 122/132bpm 50cal 11.51/12.64kmph
2) 1km - 5:03(5:03/km) 132/140bpm 53cal 11.88/13.1kmph
3) 1km - 5:06(5:06/km) 139/146bpm 61cal 11.76/14.68kmph
4) 1km - 4:58(4:58/km) 145/150bpm 64cal 12.09/13.07kmph
5) 1km - 4:50(4:50/km) 149/155bpm 64cal 12.43/12.83kmph
6) 1km - 4:54(4:54/km) 145/153bpm 59cal 12.26/13.5kmph
7) 0.06km - 20(5:41/km) 139/141bpm 3cal 10.54/11.35kmph
5:13 5:03 5:06 4:58 4:50 4:54 20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:11 |
1:11 |
9:29 |
118 95-131 |
1118 |
154 102-164 |
0.25 |
2:14 |
1:03 |
8:27 |
123 116-130 |
1039 |
159 156-162 |
0.38 |
3:15 |
1:00 |
8:01 |
122 117-125 |
977 |
161 160-164 |
0.50 |
4:14 |
1:00 |
7:59 |
123 114-128 |
982 |
161 160-162 |
0.63 |
5:14 |
59 |
7:56 |
123 117-129 |
975 |
161 158-162 |
0.75 |
6:17 |
1:03 |
8:27 |
130 127-135 |
1098 |
162 160-164 |
0.88 |
7:21 |
1:04 |
8:28 |
127 123-129 |
1076 |
161 152-164 |
1.00 |
8:18 |
58 |
7:40 |
133 131-137 |
1020 |
162 162-164 |
1.13 |
9:19 |
1:01 |
8:08 |
136 134-138 |
1105 |
161 158-164 |
1.25 |
10:18 |
59 |
7:52 |
137 134-140 |
1077 |
162 160-164 |
1.38 |
11:29 |
1:11 |
9:27 |
138 133-141 |
1304 |
147 114-168 |
1.50 |
12:27 |
58 |
7:40 |
139 135-142 |
1066 |
164 162-166 |
1.63 |
13:25 |
59 |
7:49 |
138 136-140 |
1080 |
163 162-164 |
1.75 |
14:25 |
59 |
7:54 |
139 137-141 |
1099 |
162 158-164 |
1.88 |
15:28 |
1:03 |
8:24 |
144 139-146 |
1210 |
162 160-164 |
2.00 |
16:29 |
1:02 |
8:13 |
146 143-148 |
1199 |
163 162-164 |
2.13 |
17:29 |
59 |
7:56 |
145 143-146 |
1149 |
162 160-164 |
2.25 |
18:30 |
1:01 |
8:09 |
146 144-149 |
1191 |
162 160-162 |
2.38 |
19:28 |
58 |
7:48 |
146 142-148 |
1139 |
161 158-164 |
2.50 |
20:25 |
57 |
7:37 |
142 139-145 |
1081 |
160 158-162 |
2.63 |
21:25 |
1:00 |
7:59 |
144 142-147 |
1150 |
160 158-162 |
2.75 |
22:24 |
59 |
7:49 |
148 146-150 |
1157 |
161 160-162 |
2.88 |
23:21 |
57 |
7:35 |
152 149-155 |
1153 |
160 158-162 |
3.00 |
24:19 |
59 |
7:49 |
151 149-154 |
1181 |
160 158-164 |
3.13 |
25:18 |
58 |
7:44 |
151 149-153 |
1168 |
162 160-164 |
3.25 |
26:17 |
59 |
7:52 |
149 147-151 |
1173 |
162 160-164 |
3.38 |
27:16 |
59 |
7:53 |
147 144-149 |
1160 |
161 158-164 |
3.50 |
28:08 |
52 |
6:58 |
145 141-149 |
1010 |
162 162-164 |
3.63 |
29:11 |
1:03 |
8:26 |
144 141-149 |
1215 |
160 158-164 |
3.75 |
30:15 |
1:03 |
8:27 |
140 133-150 |
1184 |
151 108-164 |
3.76 |
30:23 |
8 |
9:39 |
138 137-139 |
1332 |
159 158-160 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
161 |
3.7 |
29:47 |
8:00 |
Walk |
2.0 |
113 |
0 |
36 |
13:49 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
46.32% |
More |
800m |
3:47 |
7:36 |
53.09% |
More |
1km |
4:45 |
7:38 |
55.04% |
More |
Mile |
7:41 |
7:41 |
57.74% |
More |
5k |
24:43 |
7:57 |
61.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:28 |
7:28 |
59.35 |
5km |
24:49 |
7:59 |
60.80 |
5M |
41:06 |
8:13 |
59.87 |
10km |
51:45 |
8:20 |
59.42 |
10M |
1:25:41 |
8:34 |
59.36 |
Half |
1:54:05 |
8:43 |
58.56 |
20M |
2:58:40 |
8:56 |
59.25 |
Mara |
3:57:52 |
9:05 |
59.35 |
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