Mon 9th Dec 2019 at 8:00am by AJLB
Run > General
-
Time
1:54:05
-
Miles
16.47
-
Min/mi
6:56
-
Pacing
74%
-
WAVA
70.87
-
Stride(cm)
131
-
Cals
1465
-
Cadence
177
-
BPM
151
-
%MHR
88.4
-
B/mi
1047
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:52(6:52/m) 151/162bpm 95cal 8.73/9.75mph
2) 1m - 6:48(6:48/m) 154/161bpm 97cal 8.83/9.58mph
3) 1m - 7:10(7:10/m) 153/158bpm 101cal 8.38/9.25mph
4) 1m - 6:59(6:59/m) 150/156bpm 93cal 8.58/9.73mph
5) 1m - 6:46(6:46/m) 150/157bpm 91cal 8.86/9.71mph
6) 1m - 6:45(6:45/m) 151/157bpm 92cal 8.88/9.2mph
7) 1m - 7:05(7:05/m) 150/155bpm 94cal 8.48/9.02mph
8) 1m - 7:12(7:12/m) 148/158bpm 84cal 8.33/9.39mph
9) 1m - 6:43(6:43/m) 148/153bpm 83cal 8.93/9.41mph
10) 1m - 7:14(7:14/m) 148/154bpm 85cal 8.29/9.68mph
11) 1m - 7:03(7:03/m) 152/157bpm 93cal 8.5/8.95mph
12) 1m - 7:03(7:03/m) 153/158bpm 90cal 8.51/9.23mph
13) 1m - 6:54(6:54/m) 153/159bpm 84cal 8.7/9.33mph
14) 1m - 6:26(6:26/m) 152/155bpm 78cal 9.32/9.93mph
15) 1m - 6:45(6:45/m) 152/157bpm 78cal 8.89/10.1mph
16) 1m - 6:50(6:50/m) 155/160bpm 86cal 8.77/9.56mph
17) 0.47m - 3:29(7:25/m) 154/159bpm 41cal 8.08/9.1mph
6:52 6:48 7:10 6:59 6:46 6:45 7:05 7:12 6:43 7:14 7:03 7:03 6:54 6:26 6:45 6:50 3:29
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
3:28 |
3:28 |
6:55 |
144 89-154 |
997 |
176 100-182 |
| 1.00 |
6:53 |
3:25 |
6:50 |
158 150-162 |
1079 |
177 174-182 |
| 1.50 |
10:44 |
3:52 +25
|
7:43 |
153 136-160 |
1181 |
177 154-186 |
| 2.00 |
14:05 |
3:21 |
6:43 |
156 151-161 |
1047 |
178 176-182 |
| 2.50 |
17:43 |
3:38 |
7:15 |
151 141-158 |
1095 |
176 166-198 |
| 3.00 |
21:15 |
3:32 |
7:05 |
155 148-158 |
1097 |
176 150-182 |
| 3.50 |
24:44 |
3:29 +2
|
6:58 |
154 147-156 |
1074 |
177 168-182 |
| 4.00 |
28:51 |
4:07 +34
|
8:14 |
146 121-153 |
1202 |
176 164-190 |
| 4.50 |
32:13 |
3:21 |
6:42 |
147 142-151 |
986 |
177 172-182 |
| 5.00 |
35:38 |
3:25 |
6:50 |
152 146-157 |
1040 |
176 172-180 |
| 5.50 |
39:03 |
3:25 |
6:51 |
151 144-157 |
1034 |
177 162-188 |
| 6.00 |
42:23 |
3:20 |
6:40 |
152 147-157 |
1013 |
178 174-204 |
| 6.50 |
45:54 |
3:30 |
7:01 |
151 145-155 |
1059 |
176 162-180 |
| 7.00 |
49:28 |
3:34 |
7:09 |
149 144-154 |
1064 |
176 172-180 |
| 7.50 |
54:07 |
4:39 +1:00
|
9:19 |
144 112-153 |
1341 |
177 144-184 |
| 8.00 |
57:40 |
3:32 |
7:05 |
151 139-158 |
1069 |
176 158-190 |
| 8.50 |
1:00:56 |
3:16 |
6:32 |
146 142-150 |
953 |
178 176-180 |
| 9.00 |
1:04:23 |
3:27 |
6:55 |
149 141-153 |
1029 |
177 160-188 |
| 9.50 |
1:09:04 |
4:41 +50
|
9:22 |
148 131-154 |
1385 |
176 162-186 |
| 10.00 |
1:12:27 |
3:24 |
6:47 |
149 138-154 |
1011 |
177 174-184 |
| 10.50 |
1:15:51 |
3:24 |
6:48 |
152 149-155 |
1034 |
177 174-182 |
| 11.00 |
1:19:31 |
3:40 |
7:19 |
152 146-157 |
1113 |
175 158-178 |
| 11.50 |
1:22:57 |
3:26 |
6:52 |
155 152-158 |
1064 |
177 172-184 |
| 12.00 |
1:26:44 |
3:47 +11
|
7:34 |
151 141-156 |
1143 |
177 170-180 |
| 12.50 |
1:30:12 |
3:28 |
6:56 |
151 145-159 |
1046 |
177 162-192 |
| 13.00 |
1:33:37 |
3:25 |
6:50 |
155 150-157 |
1059 |
177 174-180 |
| 13.50 |
1:36:54 |
3:17 |
6:35 |
152 148-155 |
1001 |
178 152-188 |
| 14.00 |
1:40:03 |
3:09 |
6:17 |
152 151-155 |
956 |
178 176-186 |
| 14.50 |
1:43:16 |
3:13 |
6:26 |
152 146-157 |
977 |
179 168-184 |
| 15.00 |
1:47:02 |
3:46 +14
|
7:32 |
151 144-156 |
1138 |
177 124-184 |
| 15.50 |
1:51:05 |
4:03 +33
|
8:06 |
153 136-157 |
1238 |
176 128-182 |
| 16.00 |
1:54:25 |
3:21 |
6:42 |
158 155-160 |
1058 |
176 158-180 |
| 16.47 |
1:58:48 |
4:23 +52
|
9:20 |
154 136-159 |
1436 |
177 152-226 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
98.0 |
177 |
16.4 |
1:56:26 |
7:06 |
| Walk |
1.6 |
154 |
0.1 |
1:55 |
25:19 |
| Still |
0.4 |
- |
- |
27 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:30 |
6:02 |
53.90% |
More |
| 800m |
3:04 |
6:10 |
61.63% |
More |
| 1km |
3:52 |
6:13 |
63.75% |
More |
| Mile |
6:18 |
6:18 |
66.54% |
More |
| 5k |
20:59 |
6:45 |
67.98% |
More |
| 5 miles |
34:10 |
6:50 |
67.92% |
More |
| 10k |
43:41 |
7:02 |
66.33% |
More |
| 10 miles |
1:11:01 |
7:06 |
67.41% |
More |
| Half |
1:33:09 |
7:07 |
67.98% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:51 |
5:51 |
71.70 |
| 5km |
19:28 |
6:16 |
73.30 |
| 5M |
32:15 |
6:27 |
71.97 |
| 10km |
40:36 |
6:32 |
71.37 |
| 10M |
1:07:13 |
6:43 |
71.22 |
| Half |
1:29:30 |
6:50 |
70.21 |
| 20M |
2:20:09 |
7:00 |
71.04 |
| Mara |
3:06:36 |
7:07 |
71.15 |
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