Sun 24th Nov 2019 at 9:00am by The Plodder
Run > General
-
Time
3:02:26
-
Miles
14.05
-
Min/mi
12:59
-
Pacing
67%
-
WAVA
45.26
-
Stride(cm)
82
-
Cals
1198
-
Cadence
152
-
BPM
142
-
%MHR
83.1
-
B/mi
1845
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:41(11:41/m) 111/126bpm 64cal 5.14/5.82mph
2) 1m - 11:32(11:32/m) 136/158bpm 92cal 5.2/5.57mph
3) 1m - 10:41(10:41/m) 154/168bpm 100cal 5.62/6.12mph
4) 1m - 11:15(11:15/m) 149/170bpm 98cal 5.33/5.82mph
5) 1m - 17:27(17:27/m) 129/162bpm 84cal 3.44/6.05mph
6) 1m - 11:38(11:38/m) 157/163bpm 111cal 5.16/5.72mph
7) 1m - 12:28(12:28/m) 150/163bpm 102cal 4.81/5.89mph
8) 1m - 11:57(11:57/m) 146/158bpm 83cal 5.02/6.07mph
9) 1m - 11:22(11:22/m) 147/158bpm 81cal 5.28/6.26mph
10) 1m - 16:23(16:23/m) 130/174bpm 56cal 3.66/5.59mph
11) 1m - 14:38(14:38/m) 129/149bpm 42cal 4.1/5.45mph
12) 1m - 13:11(13:11/m) 148/169bpm 94cal 4.55/5.8mph
13) 1m - 13:53(13:53/m) 144/169bpm 85cal 4.32/5.66mph
14) 1m - 13:45(13:45/m) 150/174bpm 101cal 4.37/5.76mph
15) 0.05m - 37(11:10/m) 158/161bpm 5cal 5.38/5.45mph
11:41 11:32 10:41 11:15 17:27 11:38 12:28 11:57 11:22 16:23 14:38 13:11 13:53 13:45 37
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
6:03 |
6:03 |
12:06 |
109 45-126 |
1319 |
161 112-172 |
| 1.00 |
11:41 |
5:38 |
11:15 |
110 103-114 |
1238 |
166 160-176 |
| 1.50 |
17:30 |
5:50 |
11:40 |
130 112-156 |
1516 |
162 158-168 |
| 2.00 |
23:12 |
5:42 |
11:23 |
144 140-156 |
1640 |
162 158-166 |
| 2.50 |
28:28 |
5:16 |
10:32 |
146 134-168 |
1537 |
165 158-174 |
| 3.00 |
33:53 |
5:25 |
10:50 |
162 156-167 |
1754 |
162 158-168 |
| 3.50 |
39:44 |
5:51 |
11:42 |
151 123-170 |
1768 |
155 120-170 |
| 4.00 |
45:08 |
5:24 |
10:48 |
145 139-161 |
1566 |
162 158-170 |
| 4.50 |
51:15 |
6:07 |
12:15 |
141 128-146 |
1727 |
153 120-166 |
| 5.00 |
1:02:34 |
11:19 |
22:37 |
128 104-162 |
2896 |
143 120-166 |
| 5.50 |
1:08:19 |
5:45 |
11:30 |
156 153-161 |
1795 |
158 124-162 |
| 6.00 |
1:14:13 |
5:53 |
11:47 |
158 153-162 |
1861 |
157 118-162 |
| 6.50 |
1:20:55 |
6:42 |
13:24 |
149 126-161 |
1997 |
147 116-162 |
| 7.00 |
1:26:41 |
5:46 |
11:33 |
152 137-159 |
1755 |
152 106-166 |
| 7.50 |
1:32:17 |
5:36 |
11:12 |
149 137-155 |
1669 |
158 118-162 |
| 8.00 |
1:38:37 |
6:21 |
12:41 |
145 129-157 |
1839 |
151 114-168 |
| 8.50 |
1:44:03 |
5:26 |
10:52 |
149 143-153 |
1619 |
160 156-164 |
| 9.00 |
1:49:58 |
5:55 |
11:50 |
146 130-158 |
1728 |
157 128-164 |
| 9.50 |
1:58:32 |
8:34 |
17:07 |
133 114-159 |
2277 |
133 112-162 |
| 10.00 |
2:06:23 |
7:51 |
15:41 |
137 115-174 |
2149 |
141 120-164 |
| 10.50 |
2:13:02 |
6:39 |
13:19 |
132 110-148 |
1757 |
151 120-168 |
| 11.00 |
2:21:00 |
7:58 |
15:56 |
126 113-136 |
2008 |
129 120-164 |
| 11.50 |
2:27:27 |
6:28 |
12:55 |
147 118-167 |
1899 |
151 120-172 |
| 12.00 |
2:34:11 |
6:43 |
13:27 |
150 121-166 |
2017 |
153 118-172 |
| 12.50 |
2:41:45 |
7:34 |
15:08 |
145 118-168 |
2194 |
139 120-170 |
| 13.00 |
2:48:04 |
6:19 |
12:38 |
147 122-164 |
1858 |
152 120-168 |
| 13.50 |
2:54:55 |
6:51 |
13:42 |
147 119-167 |
2015 |
151 118-172 |
| 14.00 |
3:01:48 |
6:53 |
13:47 |
154 131-173 |
2122 |
155 110-170 |
| 14.05 |
3:02:25 |
37 |
11:13 |
159 157-160 |
1784 |
158 156-158 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
69.0 |
161 |
10.8 |
2:05:54 |
11:38 |
| Walk |
30.8 |
123 |
3.2 |
56:17 |
17:23 |
| Still |
0.1 |
- |
- |
14 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:30 |
10:05 |
40.15% |
More |
| 800m |
5:13 |
10:30 |
42.74% |
More |
| 1km |
6:29 |
10:27 |
44.72% |
More |
| Mile |
10:39 |
10:39 |
46.34% |
More |
| 5k |
34:33 |
11:07 |
49.89% |
More |
| 5 miles |
1:02:13 |
12:27 |
45.26% |
More |
| 10k |
1:16:59 |
12:23 |
45.82% |
More |
| 10 miles |
2:06:21 |
12:38 |
46.06% |
More |
| Half |
2:49:08 |
12:55 |
45.28% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:05 |
11:05 |
44.51 |
| 5km |
36:51 |
11:52 |
46.77 |
| 5M |
1:01:01 |
12:12 |
46.15 |
| 10km |
1:16:50 |
12:22 |
45.91 |
| 10M |
2:07:13 |
12:43 |
45.74 |
| Half |
2:49:23 |
12:56 |
44.90 |
| 20M |
4:25:15 |
13:16 |
45.19 |
| Mara |
5:53:09 |
13:29 |
45.01 |
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