Sun 1st Dec 2019 at 10:00am by Sam Jelfs
Run > General
-
Time
3:18:57
-
Miles
23.71
-
Min/mi
8:23
-
Pacing
46%
-
WAVA
55.29
-
Stride(cm)
112
-
Cals
2149
-
Cadence
171
-
BPM
142
-
%MHR
83
-
B/mi
1191
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:47(4:47/km) 132/143bpm 59cal
2) 1km - 5:22(5:22/km) 142/152bpm 73cal
3) 1km - 5:21(5:21/km) 140/149bpm 71cal
4) 1km - 5:09(5:09/km) 137/145bpm 63cal
5) 1km - 5:02(5:02/km) 135/140bpm 58cal
6) 1km - 5:03(5:03/km) 136/143bpm 59cal
7) 1km - 5:10(5:10/km) 141/149bpm 64cal
8) 1km - 5:08(5:08/km) 146/161bpm 68cal
9) 1km - 5:05(5:05/km) 149/156bpm 70cal
10) 1km - 5:09(5:09/km) 145/156bpm 65cal
11) 1km - 5:02(5:02/km) 139/146bpm 53cal
12) 1km - 5:11(5:11/km) 140/156bpm 55cal
13) 1km - 5:13(5:13/km) 137/155bpm 45cal
14) 1km - 5:15(5:15/km) 131/137bpm 30cal
15) 1km - 5:16(5:16/km) 135/146bpm 43cal
16) 1km - 5:13(5:13/km) 134/142bpm 39cal
17) 1km - 5:13(5:13/km) 133/138bpm 35cal
18) 1km - 5:14(5:14/km) 137/145bpm 47cal
19) 1km - 5:21(5:21/km) 136/146bpm 45cal
20) 1km - 5:28(5:28/km) 133/145bpm 39cal
21) 1km - 4:47(4:47/km) 137/148bpm 44cal
22) 1km - 4:53(4:53/km) 145/148bpm 59cal
23) 1km - 4:54(4:54/km) 147/151bpm 62cal
24) 1km - 4:57(4:57/km) 141/151bpm 51cal
25) 1km - 5:35(5:35/km) 142/149bpm 57cal
26) 1km - 5:12(5:12/km) 143/150bpm 56cal
27) 1km - 5:14(5:14/km) 146/156bpm 58cal
28) 1km - 5:19(5:19/km) 145/151bpm 58cal
29) 1km - 5:17(5:17/km) 145/152bpm 57cal
30) 1km - 5:20(5:20/km) 146/152bpm 58cal
31) 1km - 5:17(5:17/km) 145/150bpm 51cal
32) 1km - 5:20(5:20/km) 144/154bpm 47cal
33) 1km - 5:17(5:17/km) 146/155bpm 52cal
34) 1km - 5:13(5:13/km) 150/159bpm 62cal
35) 1km - 5:16(5:16/km) 153/158bpm 69cal
36) 1km - 5:16(5:16/km) 159/170bpm 76cal
37) 1km - 5:37(5:37/km) 162/176bpm 82cal
38) 1km - 5:38(5:38/km) 150/156bpm 59cal
39) 0.17km - 56(5:38/km) 151/153bpm 10cal
4:47 5:22 5:21 5:09 5:02 5:03 5:10 5:08 5:05 5:09 5:02 5:11 5:13 5:15 5:16 5:13 5:13 5:14 5:21 5:28 4:47 4:53 4:54 4:57 5:35 5:12 5:14 5:19 5:17 5:20 5:17 5:20 5:17 5:13 5:16 5:16 5:37 5:38 56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
8:01 |
8:01 |
8:01 |
132 72-145 |
1058 |
171 166-180 |
2.00 |
16:38 |
8:37 |
8:37 |
142 136-151 |
1224 |
169 108-178 |
3.00 |
24:47 |
8:09 |
8:09 |
136 130-145 |
1108 |
171 170-176 |
4.00 |
34:45 |
9:59 +1:48
|
9:59 |
136 109-145 |
1357 |
171 136-174 |
5.00 |
43:05 |
8:19 |
8:19 |
146 136-160 |
1215 |
171 162-178 |
6.00 |
51:18 |
8:14 |
8:14 |
148 141-155 |
1218 |
171 170-172 |
7.00 |
59:27 |
8:09 |
8:09 |
140 131-149 |
1141 |
171 168-174 |
8.00 |
1:08:36 |
9:09 +46
|
9:09 |
138 112-155 |
1262 |
170 154-172 |
9.00 |
1:17:02 |
8:26 |
8:26 |
132 125-146 |
1113 |
170 164-174 |
10.00 |
1:26:24 |
9:22 +54
|
9:22 |
136 127-146 |
1273 |
171 156-176 |
11.00 |
1:34:47 |
8:23 |
8:23 |
135 127-145 |
1132 |
171 166-174 |
12.00 |
1:43:23 |
8:36 |
8:36 |
137 131-145 |
1179 |
171 162-176 |
13.00 |
1:59:12 |
15:48 +7:44
|
15:48 |
134 110-148 |
2118 |
171 110-176 |
14.00 |
2:07:06 |
7:54 |
7:54 |
145 137-151 |
1146 |
172 170-176 |
15.00 |
2:16:30 |
9:24 +1:25
|
9:24 |
141 111-151 |
1326 |
172 162-178 |
16.00 |
2:25:18 |
8:48 |
8:48 |
142 136-150 |
1249 |
169 136-178 |
17.00 |
2:33:40 |
8:22 |
8:22 |
146 137-156 |
1221 |
172 170-174 |
18.00 |
2:42:14 |
8:34 |
8:34 |
145 134-152 |
1243 |
172 170-178 |
19.00 |
2:51:08 |
8:54 +20
|
8:54 |
146 139-152 |
1299 |
171 148-174 |
20.00 |
2:59:43 |
8:35 |
8:35 |
144 137-154 |
1237 |
171 170-176 |
21.00 |
3:08:08 |
8:25 |
8:25 |
148 139-158 |
1245 |
172 170-176 |
22.00 |
3:16:38 |
8:30 |
8:30 |
154 149-160 |
1308 |
171 170-176 |
23.00 |
3:25:25 |
8:47 |
8:47 |
160 150-175 |
1405 |
172 170-178 |
23.71 |
3:31:54 |
6:29 |
9:05 |
150 142-156 |
1363 |
172 168-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.0 |
171 |
23.7 |
3:18:20 |
8:56 |
Walk |
0.3 |
133 |
0 |
37 |
13:44 |
Pause |
5.8 |
- |
- |
12:57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
40.54% |
More |
800m |
3:45 |
7:32 |
45.16% |
More |
1km |
4:43 |
7:35 |
47.04% |
More |
Mile |
7:45 |
7:45 |
49.63% |
More |
5k |
25:29 |
8:12 |
51.25% |
More |
5 miles |
42:06 |
8:25 |
50.58% |
More |
10k |
52:49 |
8:30 |
50.44% |
More |
10 miles |
1:25:49 |
8:35 |
51.32% |
More |
Half |
1:59:32 |
9:07 |
48.77% |
More |
20 miles |
2:59:41 |
8:59 |
51.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
55.50 |
5km |
23:05 |
7:26 |
56.57 |
5M |
38:13 |
7:39 |
55.71 |
10km |
48:07 |
7:45 |
55.37 |
10M |
1:19:40 |
7:58 |
55.29 |
Half |
1:46:05 |
8:06 |
54.53 |
20M |
2:46:07 |
8:18 |
55.18 |
Mara |
3:41:10 |
8:26 |
55.27 |
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