Sun 1st Dec 2019 at 8:00am by Jammin70
Run > General
-
Time
3:56:19
-
Miles
26.85
-
Min/mi
8:48
-
Pacing
88%
-
WAVA
58.90
-
Stride(cm)
114
-
Cals
2179
-
Cadence
160
-
BPM
158
-
%MHR
92.2
-
B/mi
1387
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:40(9:08/m) 136/148bpm 59cal 6.57/7.28mph
2) 0.62m - 5:46(9:16/m) 137/140bpm 58cal 6.47/6.82mph
3) 0.62m - 5:40(9:07/m) 139/144bpm 57cal 6.58/6.82mph
4) 0.62m - 5:45(9:15/m) 146/151bpm 63cal 6.49/6.87mph
5) 0.62m - 5:47(9:18/m) 152/160bpm 68cal 6.45/6.89mph
6) 0.62m - 5:48(9:19/m) 161/166bpm 76cal 6.44/6.66mph
7) 0.62m - 6:02(9:43/m) 159/164bpm 75cal 6.18/6.82mph
8) 0.62m - 5:34(8:57/m) 161/174bpm 69cal 6.7/6.95mph
9) 0.62m - 5:32(8:55/m) 165/171bpm 74cal 6.73/7.06mph
10) 0.62m - 5:35(8:59/m) 162/170bpm 70cal 6.68/6.95mph
11) 0.62m - 5:36(9:02/m) 164/170bpm 72cal 6.65/6.85mph
12) 0.62m - 5:27(8:47/m) 160/168bpm 61cal 6.83/7.26mph
13) 0.62m - 5:38(9:05/m) 164/170bpm 69cal 6.61/6.87mph
14) 0.62m - 5:30(8:51/m) 163/167bpm 65cal 6.78/6.87mph
15) 0.62m - 5:17(8:30/m) 157/162bpm 49cal 7.06/7.45mph
16) 0.62m - 5:18(8:32/m) 156/161bpm 42cal 7.04/7.91mph
17) 0.62m - 5:39(9:05/m) 153/158bpm 37cal 6.61/6.87mph
18) 0.62m - 4:58(8:00/m) 156/162bpm 39cal 7.5/8.29mph
19) 0.62m - 5:54(9:29/m) 164/195bpm 65cal 6.33/7.64mph
20) 0.62m - 5:19(8:34/m) 168/177bpm 68cal 7/7.85mph
21) 0.62m - 5:23(8:40/m) 162/173bpm 52cal 6.92/7.33mph
22) 0.62m - 5:23(8:39/m) 160/163bpm 46cal 6.93/7.47mph
23) 0.24m - 2:01(8:30/m) 160/162bpm 16cal 7.06/7.45mph
24) 0.62m - 5:24(8:41/m) 163/172bpm 52cal 6.91/7.31mph
25) 0.62m - 5:12(8:22/m) 164/167bpm 52cal 7.17/7.91mph
26) 0.62m - 5:46(9:17/m) 165/170bpm 59cal 6.46/6.93mph
27) 0.62m - 5:40(9:07/m) 165/169bpm 59cal 6.58/6.68mph
28) 0.62m - 5:49(9:21/m) 164/173bpm 57cal 6.42/6.62mph
29) 0.62m - 6:04(9:46/m) 161/169bpm 47cal 6.14/7.37mph
30) 0.62m - 5:18(8:32/m) 161/169bpm 42cal 7.04/7.68mph
31) 0.62m - 5:21(8:36/m) 160/163bpm 37cal 6.97/8.27mph
32) 0.62m - 5:14(8:26/m) 163/168bpm 46cal 7.12/7.47mph
33) 0.62m - 5:14(8:25/m) 166/176bpm 54cal 7.13/7.72mph
34) 0.23m - 1:56(8:35/m) 169/172bpm 21cal 6.99/7.72mph
35) 0.62m - 5:10(8:20/m) 167/173bpm 55cal 7.21/7.62mph
36) 0.62m - 5:08(8:16/m) 159/166bpm 33cal 7.25/7.97mph
37) 0.62m - 5:22(8:37/m) 157/164bpm 30cal 6.96/7.26mph
38) 0.62m - 6:18(10:09/m) 156/170bpm 34cal 5.91/7.58mph
39) 0.62m - 5:10(8:19/m) 159/170bpm 34cal 7.22/7.53mph
40) 0.62m - 5:13(8:24/m) 150/161bpm 21cal 7.14/7.37mph
41) 0.62m - 5:24(8:42/m) 146/150bpm 16cal 6.9/8.18mph
42) 0.62m - 5:10(8:19/m) 147/152bpm 16cal 7.21/7.62mph
43) 0.62m - 4:49(7:45/m) 150/155bpm 19cal 7.74/9.43mph
44) 0.62m - 4:46(7:40/m) 154/166bpm 26cal 7.83/8.43mph
45) 0.29m - 2:19(8:05/m) 161/169bpm 19cal 7.43/8.39mph
5:40 5:46 5:40 5:45 5:47 5:48 6:02 5:34 5:32 5:35 5:36 5:27 5:38 5:30 5:17 5:18 5:39 4:58 5:54 5:19 5:23 5:23 2:01 5:24 5:12 5:46 5:40 5:49 6:04 5:18 5:21 5:14 5:14 1:56 5:10 5:08 5:22 6:18 5:10 5:13 5:24 5:10 4:49 4:46 2:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
9:09 |
9:09 |
9:09 |
136 121-146 |
1243 |
157 152-166 |
2.00 |
18:19 |
9:11 |
9:11 |
140 136-151 |
1285 |
157 154-164 |
3.00 |
27:39 |
9:19 |
9:19 |
149 142-159 |
1389 |
156 154-162 |
4.00 |
37:14 |
9:35 |
9:35 |
159 144-166 |
1525 |
155 118-164 |
5.00 |
46:18 |
9:03 |
9:03 |
160 153-174 |
1448 |
158 156-160 |
6.00 |
55:11 |
8:54 |
8:54 |
164 154-171 |
1458 |
157 154-160 |
7.00 |
1:04:12 |
9:01 |
9:01 |
162 141-170 |
1462 |
157 154-160 |
8.00 |
1:13:09 |
8:57 |
8:57 |
162 152-167 |
1449 |
157 154-158 |
9.00 |
1:21:58 |
8:49 |
8:49 |
161 145-170 |
1419 |
159 156-162 |
10.00 |
1:30:28 |
8:30 |
8:30 |
156 148-161 |
1325 |
161 158-168 |
11.00 |
1:38:58 |
8:30 |
8:30 |
154 149-162 |
1310 |
161 156-168 |
12.00 |
1:48:00 |
9:02 |
9:02 |
165 149-194 |
1490 |
159 118-166 |
13.00 |
1:56:44 |
8:44 |
8:44 |
164 155-172 |
1433 |
160 154-164 |
14.00 |
2:05:21 |
8:36 |
8:36 |
160 157-162 |
1377 |
161 158-166 |
15.00 |
2:13:56 |
8:36 |
8:36 |
163 153-171 |
1401 |
160 158-164 |
16.00 |
2:23:00 |
9:04 |
9:04 |
165 158-170 |
1496 |
159 156-162 |
17.00 |
2:32:14 |
9:14 |
9:14 |
164 154-171 |
1514 |
160 156-164 |
18.00 |
2:41:27 |
9:13 |
9:13 |
160 144-168 |
1474 |
161 118-164 |
19.00 |
2:50:04 |
8:37 |
8:37 |
160 154-164 |
1379 |
160 158-164 |
20.00 |
2:58:34 |
8:30 |
8:30 |
165 160-175 |
1403 |
162 158-166 |
21.00 |
3:06:55 |
8:21 |
8:21 |
167 161-173 |
1394 |
165 162-168 |
22.00 |
3:15:20 |
8:25 |
8:25 |
158 149-166 |
1329 |
164 160-168 |
23.00 |
3:24:54 |
9:34 |
9:34 |
156 121-170 |
1492 |
158 112-166 |
24.00 |
3:33:13 |
8:19 |
8:19 |
152 128-162 |
1264 |
163 160-166 |
25.00 |
3:41:46 |
8:33 |
8:33 |
146 141-152 |
1249 |
162 158-166 |
26.00 |
3:49:45 |
7:59 |
7:59 |
149 143-157 |
1190 |
165 160-174 |
26.85 |
3:56:19 |
6:34 |
7:46 |
157 145-168 |
1218 |
167 160-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
160 |
26.8 |
3:54:11 |
8:44 |
Walk |
0.8 |
116 |
0.1 |
1:59 |
36:13 |
Still |
0.1 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:08 |
46.20% |
More |
800m |
3:39 |
7:20 |
52.66% |
More |
1km |
4:40 |
7:31 |
53.59% |
More |
Mile |
7:38 |
7:38 |
55.84% |
More |
5k |
25:17 |
8:08 |
57.32% |
More |
5 miles |
42:16 |
8:27 |
55.83% |
More |
10k |
52:27 |
8:26 |
56.17% |
More |
10 miles |
1:25:29 |
8:33 |
56.96% |
More |
Half |
1:53:07 |
8:38 |
56.95% |
More |
20 miles |
2:53:26 |
8:40 |
58.40% |
More |
Mara |
3:50:23 |
8:48 |
58.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:13 |
7:13 |
59.02 |
5km |
24:02 |
7:44 |
60.31 |
5M |
39:47 |
7:57 |
59.31 |
10km |
50:06 |
8:04 |
58.80 |
10M |
1:22:57 |
8:18 |
58.70 |
Half |
1:50:26 |
8:26 |
57.88 |
20M |
2:52:57 |
8:39 |
58.57 |
Mara |
3:50:15 |
8:47 |
58.66 |
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