Sun 20th Oct 2019 at 4:00pm by NigelW
Run > Long Run
-
Time
45:04
-
Miles
3.36
-
Min/mi
13:25
-
Pacing
87.2%
-
WAVA
40.72
-
Stride(cm)
80
-
Cals
339
-
Cadence
150
-
BPM
111
-
%MHR
65.4
-
B/mi
1491
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:05(13:05/m) 108/134bpm 101cal 4.59/5.55mph
2) 1m - 13:27(13:27/m) 109/130bpm 93cal 4.46/5.57mph
3) 1m - 13:36(13:36/m) 117/136bpm 107cal 4.41/5.57mph
4) 0.36m - 4:55(13:45/m) 119/135bpm 38cal 4.36/5.47mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:25 |
1:25 |
11:16 |
105 83-120 |
1183 |
165 118-168 |
0.25 |
2:58 |
1:33 |
12:25 |
116 105-125 |
1440 |
150 116-168 |
0.38 |
4:49 |
1:51 |
14:48 |
96 92-101 |
1422 |
132 124-136 |
0.50 |
6:17 |
1:29 |
11:49 |
104 83-120 |
1229 |
164 136-168 |
0.63 |
7:56 |
1:39 |
13:09 |
124 113-134 |
1632 |
148 132-168 |
0.75 |
9:53 |
1:57 |
15:34 |
98 90-110 |
1526 |
131 118-132 |
0.88 |
11:24 |
1:31 |
12:11 |
107 84-121 |
1303 |
162 130-166 |
1.00 |
13:05 |
1:41 |
13:30 |
113 102-121 |
1526 |
142 118-164 |
1.13 |
14:58 |
1:53 |
15:00 |
98 93-103 |
1471 |
132 132-134 |
1.25 |
16:24 |
1:26 |
11:28 |
108 89-120 |
1238 |
164 164-166 |
1.38 |
18:06 |
1:42 |
13:36 |
115 107-122 |
1564 |
141 118-164 |
1.50 |
19:57 |
1:51 |
14:50 |
95 89-105 |
1410 |
134 128-140 |
1.63 |
21:30 |
1:33 |
12:24 |
109 82-130 |
1352 |
163 160-166 |
1.75 |
23:15 |
1:45 |
13:57 |
119 108-128 |
1660 |
140 124-164 |
1.88 |
25:05 |
1:50 |
14:42 |
103 100-107 |
1514 |
134 124-164 |
2.00 |
26:32 |
1:27 |
11:35 |
117 100-125 |
1356 |
166 164-166 |
2.13 |
28:13 |
1:41 |
13:29 |
120 111-125 |
1618 |
144 132-168 |
2.25 |
30:04 |
1:51 |
14:49 |
104 100-109 |
1542 |
134 118-164 |
2.38 |
31:30 |
1:26 |
11:28 |
112 88-128 |
1284 |
166 164-168 |
2.50 |
33:15 |
1:45 |
14:01 |
124 113-131 |
1737 |
144 118-166 |
2.63 |
35:08 |
1:53 |
15:02 |
112 107-115 |
1683 |
130 120-166 |
2.75 |
36:31 |
1:23 |
11:07 |
115 92-130 |
1279 |
165 164-168 |
2.88 |
38:16 |
1:44 |
13:56 |
126 112-135 |
1755 |
142 126-166 |
3.00 |
40:13 |
1:57 +4
|
15:34 |
108 107-110 |
1681 |
129 118-134 |
3.13 |
41:44 |
1:31 |
12:07 |
119 102-132 |
1442 |
165 164-168 |
3.25 |
43:38 |
1:55 |
15:18 |
125 114-135 |
1913 |
139 118-164 |
3.36 |
45:09 |
1:31 |
14:01 |
110 96-117 |
1541 |
150 116-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
45.6 |
165 |
1.7 |
20:32 |
11:47 |
Walk |
54.3 |
129 |
1.6 |
24:33 |
15:15 |
Pause |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:56 |
11:49 |
31.91% |
More |
800m |
6:13 |
12:31 |
35.93% |
More |
1km |
7:52 |
12:40 |
37.02% |
More |
Mile |
13:05 |
13:05 |
37.83% |
More |
5k |
41:28 |
13:21 |
40.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:09 |
11:09 |
44.41 |
5km |
41:11 |
13:15 |
41.02 |
5M |
1:11:16 |
14:15 |
38.86 |
10km |
1:31:34 |
14:44 |
37.88 |
10M |
2:38:29 |
15:51 |
36.31 |
Half |
3:36:22 |
16:31 |
34.98 |
20M |
5:52:24 |
17:37 |
34.04 |
Mara |
8:01:07 |
18:22 |
33.24 |
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