Thu 14th Nov 2019 at 6:00pm by ianmcn
Run > General
-
Time
29:56
-
Miles
4.01
-
Min/mi
7:28
-
Pacing
81%
-
WAVA
63.40
-
Stride(cm)
120
-
Cals
409
-
Cadence
180
-
BPM
159
-
%MHR
92.7
-
B/mi
1183
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:31(7:31/m) 141/161bpm 88cal 7.99/8.54mph
2) 1m - 7:18(7:18/m) 165/169bpm 103cal 8.21/8.72mph
3) 1m - 8:13(8:13/m) 170/177bpm 119cal 7.3/8.66mph
4) 1m - 6:50(6:50/m) 170/180bpm 99cal 8.78/9.89mph
5) 0.01m - 4(7:40/m) 175/175bpm 7.82/9.23mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:00 |
1:00 |
7:58 |
110 81-133 |
876 |
173 164-178 |
0.25 |
1:56 |
56 |
7:27 |
131 125-139 |
975 |
174 170-176 |
0.38 |
2:52 |
57 |
7:34 |
141 132-146 |
1068 |
175 172-176 |
0.50 |
3:51 |
59 |
7:50 |
133 123-147 |
1042 |
176 176-180 |
0.63 |
4:46 |
55 |
7:20 |
147 134-158 |
1078 |
177 176-180 |
0.75 |
5:38 |
52 |
6:58 |
157 154-160 |
1095 |
179 176-182 |
0.88 |
6:32 |
54 |
7:11 |
159 157-160 |
1142 |
181 176-184 |
1.00 |
7:30 |
58 |
7:41 |
158 155-160 |
1213 |
177 172-180 |
1.13 |
8:28 |
58 |
7:42 |
162 160-163 |
1246 |
183 178-184 |
1.25 |
9:30 |
1:03 +4
|
8:23 |
163 158-166 |
1366 |
176 170-186 |
1.38 |
10:26 |
55 |
7:22 |
164 160-167 |
1207 |
181 176-186 |
1.50 |
11:20 |
54 |
7:14 |
164 162-166 |
1186 |
181 176-184 |
1.63 |
12:14 |
54 |
7:14 |
167 165-168 |
1207 |
183 180-184 |
1.75 |
13:06 |
52 |
6:55 |
168 166-168 |
1161 |
184 182-188 |
1.88 |
13:59 |
53 |
7:04 |
167 166-169 |
1180 |
184 180-186 |
2.00 |
14:53 |
54 |
7:11 |
166 164-168 |
1194 |
182 178-184 |
2.13 |
15:54 |
1:01 |
8:06 |
164 162-167 |
1328 |
179 164-184 |
2.25 |
17:24 |
1:30 +12
|
12:02 |
165 160-169 |
1985 |
173 118-184 |
2.38 |
18:28 |
1:04 |
8:35 |
174 169-177 |
1493 |
181 174-184 |
2.50 |
19:30 |
1:02 |
8:14 |
172 170-174 |
1415 |
178 172-184 |
2.63 |
20:26 |
57 |
7:33 |
171 170-173 |
1291 |
183 182-184 |
2.75 |
21:19 |
52 |
6:59 |
169 168-171 |
1181 |
183 180-184 |
2.88 |
22:17 |
58 |
7:42 |
170 169-171 |
1309 |
183 180-186 |
3.00 |
23:18 |
1:01 |
8:09 |
174 172-177 |
1418 |
184 182-186 |
3.13 |
24:53 |
1:35 +31
|
12:40 |
173 157-180 |
2193 |
178 118-188 |
3.25 |
25:45 |
52 |
6:55 |
159 155-163 |
1100 |
186 182-188 |
3.38 |
26:33 |
49 |
6:28 |
165 162-167 |
1067 |
186 182-188 |
3.50 |
27:22 |
49 |
6:32 |
168 167-169 |
1097 |
184 182-188 |
3.63 |
28:12 |
50 |
6:40 |
169 168-170 |
1126 |
184 182-184 |
3.75 |
29:02 |
50 |
6:36 |
170 166-174 |
1123 |
184 178-188 |
3.88 |
29:48 |
46 |
6:10 |
176 172-180 |
1086 |
184 178-188 |
4.00 |
30:38 |
51 |
6:44 |
174 173-176 |
1173 |
189 186-192 |
4.01 |
30:43 |
5 |
9:18 |
175 175-175 |
1627 |
192 192-192 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:22 |
52.23% |
More |
800m |
3:13 |
6:28 |
60.29% |
More |
1km |
4:02 |
6:29 |
62.73% |
More |
Mile |
7:21 |
7:21 |
58.44% |
More |
5k |
23:58 |
7:43 |
60.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
62.52 |
5km |
22:50 |
7:21 |
63.98 |
5M |
37:49 |
7:34 |
62.91 |
10km |
47:37 |
7:40 |
62.39 |
10M |
1:18:51 |
7:53 |
62.28 |
Half |
1:44:59 |
8:01 |
61.42 |
20M |
2:44:24 |
8:13 |
62.15 |
Mara |
3:38:53 |
8:21 |
62.25 |
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