Wed 4th Dec 2019 at 6:00pm by Linsterm
Run > General
-
Time
46:30
-
Miles
4.64
-
Min/mi
10:01
-
Pacing
30%
-
WAVA
49.78
-
Stride(cm)
88
-
Cals
490
-
Cadence
182
-
BPM
152
-
%MHR
88.7
-
B/mi
1520
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:03(11:03/m) 130/171bpm 96cal 5.43/7.2mph
2) 1m - 9:39(9:39/m) 162/171bpm 110cal 6.22/7.01mph
3) 1m - 9:45(9:45/m) 160/172bpm 111cal 6.16/6.78mph
4) 1m - 9:51(9:51/m) 155/170bpm 104cal 6.09/6.64mph
5) 0.64m - 6:13(9:40/m) 158/171bpm 69cal 6.21/6.68mph
11:03 9:39 9:45 9:51 6:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
2:10 |
2:10 |
17:16 |
107 89-136 |
1848 |
130 88-154 |
0.25 |
3:46 |
1:36 |
12:50 |
129 121-138 |
1656 |
166 136-190 |
0.38 |
5:00 |
1:14 |
9:55 |
127 123-132 |
1260 |
187 184-192 |
0.50 |
6:10 |
1:10 |
9:22 |
134 130-141 |
1255 |
186 182-190 |
0.63 |
7:55 |
1:45 +33
|
13:59 |
133 119-142 |
1859 |
186 180-190 |
0.75 |
9:06 |
1:10 |
9:23 |
131 127-135 |
1229 |
186 182-190 |
0.88 |
10:24 |
1:19 |
10:29 |
137 134-140 |
1437 |
186 182-190 |
1.00 |
11:35 |
1:11 |
9:26 |
162 138-170 |
1529 |
183 178-184 |
1.13 |
12:49 |
1:14 |
9:52 |
162 160-166 |
1600 |
184 182-186 |
1.25 |
14:02 |
1:13 |
9:41 |
160 156-168 |
1550 |
182 178-186 |
1.38 |
15:20 |
1:18 |
10:22 |
167 164-171 |
1731 |
184 180-188 |
1.50 |
16:40 |
1:20 +7
|
10:42 |
161 153-167 |
1722 |
184 182-188 |
1.63 |
17:45 |
1:06 |
8:46 |
159 156-160 |
1393 |
184 182-186 |
1.75 |
19:54 |
2:08 +57
|
17:05 |
160 147-168 |
2734 |
185 176-190 |
1.88 |
21:03 |
1:10 |
9:19 |
165 163-168 |
1537 |
185 182-188 |
2.00 |
22:32 |
1:28 +14
|
11:45 |
163 153-168 |
1916 |
173 96-188 |
2.13 |
23:37 |
1:05 |
8:40 |
160 158-163 |
1388 |
185 182-188 |
2.25 |
24:49 |
1:13 |
9:41 |
159 151-170 |
1541 |
185 182-188 |
2.38 |
26:00 |
1:10 |
9:24 |
163 155-171 |
1531 |
185 180-192 |
2.50 |
27:22 |
1:22 |
10:56 |
161 158-165 |
1761 |
186 182-190 |
2.63 |
32:37 |
5:15 +4:11
|
42:02 |
147 118-164 |
6179 |
185 182-188 |
2.75 |
34:29 |
1:52 +21
|
14:54 |
163 156-171 |
2429 |
187 180-192 |
2.88 |
35:38 |
1:10 |
9:17 |
166 163-171 |
1542 |
189 186-194 |
3.00 |
36:49 |
1:11 |
9:25 |
163 161-165 |
1536 |
188 186-190 |
3.13 |
39:07 |
2:17 +1:02
|
18:19 |
157 139-169 |
2876 |
186 178-190 |
3.25 |
40:48 |
1:42 +26
|
13:34 |
158 149-167 |
2144 |
189 184-194 |
3.38 |
42:04 |
1:15 |
10:03 |
157 149-161 |
1578 |
184 140-190 |
3.50 |
44:38 |
2:34 +1:25
|
20:35 |
140 118-156 |
2881 |
186 172-190 |
3.63 |
45:50 |
1:12 |
9:37 |
155 151-164 |
1491 |
187 184-188 |
3.75 |
47:49 |
1:59 +51
|
15:53 |
157 144-166 |
2495 |
189 186-194 |
3.88 |
49:01 |
1:11 |
9:30 |
157 153-159 |
1491 |
188 186-192 |
4.00 |
51:07 |
2:06 +44
|
16:50 |
157 144-170 |
2643 |
175 130-188 |
4.13 |
52:19 |
1:12 |
9:38 |
163 155-169 |
1570 |
189 186-192 |
4.25 |
53:29 |
1:10 |
9:20 |
160 152-165 |
1494 |
187 182-188 |
4.38 |
54:46 |
1:17 |
10:19 |
160 153-163 |
1651 |
183 178-186 |
4.50 |
55:58 |
1:11 |
9:29 |
159 152-166 |
1509 |
185 182-188 |
4.63 |
57:13 |
1:15 |
10:03 |
150 146-154 |
1507 |
186 184-190 |
4.64 |
57:21 |
8 |
7:15 |
147 146-148 |
1065 |
184 184-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.9 |
185 |
4.5 |
43:01 |
11:59 |
Walk |
5.3 |
130 |
0.2 |
3:35 |
21:28 |
Still |
0.2 |
- |
- |
9 |
- |
Pause |
15.6 |
- |
- |
10:37 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:56 |
40.24% |
More |
800m |
4:44 |
9:32 |
41.71% |
More |
1km |
5:56 |
9:33 |
43.40% |
More |
Mile |
9:49 |
9:49 |
44.70% |
More |
5k |
38:02 |
12:14 |
40.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:08 |
9:08 |
48.01 |
5km |
30:24 |
9:47 |
50.40 |
5M |
50:20 |
10:04 |
49.65 |
10km |
1:03:22 |
10:12 |
49.37 |
10M |
1:44:56 |
10:30 |
48.99 |
Half |
2:19:43 |
10:40 |
47.98 |
20M |
3:38:48 |
10:56 |
48.07 |
Mara |
4:51:18 |
11:07 |
47.73 |
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