Wed 25th Dec 2019 at 8:00am by RunningNerd
Run > General
-
Time
30:23
-
Miles
3.14
-
Min/mi
9:41
-
Pacing
90%
-
WAVA
45.42
-
Stride(cm)
106
-
Cals
388
-
Cadence
158
-
BPM
163
-
%MHR
95.3
-
B/mi
1577
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:37(6:37/km) 145/158bpm 74cal 9.08/10.08kmph
2) 1km - 6:18(6:18/km) 153/159bpm 75cal 9.53/10.61kmph
3) 1km - 5:45(5:45/km) 163/176bpm 73cal 10.42/10.88kmph
4) 1km - 5:50(5:50/km) 179/182bpm 81cal 10.28/10.88kmph
5) 1km - 5:22(5:22/km) 184/195bpm 78cal 11.18/12.5kmph
6) 0.06km - 30(8:20/km) 193/195bpm 7cal 7.2/12.97kmph
6:37 6:18 5:45 5:50 5:22 30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:19 |
1:19 |
10:34 |
132 83-158 |
1395 |
154 148-156 |
0.25 |
2:45 |
1:26 |
11:29 |
147 145-150 |
1687 |
151 148-154 |
0.38 |
4:05 |
1:20 |
10:40 |
148 146-150 |
1579 |
152 150-152 |
0.50 |
5:24 |
1:19 |
10:32 |
149 148-151 |
1570 |
153 152-156 |
0.63 |
6:37 |
1:13 |
9:45 |
150 148-152 |
1462 |
155 154-158 |
0.75 |
8:01 |
1:24 |
11:10 |
150 148-152 |
1676 |
154 152-156 |
0.88 |
9:19 |
1:18 |
10:21 |
152 149-153 |
1572 |
155 152-158 |
1.00 |
10:33 |
1:15 |
9:57 |
153 152-154 |
1521 |
156 154-158 |
1.13 |
11:45 |
1:12 |
9:35 |
153 151-156 |
1467 |
158 156-160 |
1.25 |
12:58 |
1:13 |
9:42 |
155 153-158 |
1503 |
158 154-160 |
1.38 |
14:05 |
1:07 |
8:58 |
154 150-156 |
1381 |
158 156-160 |
1.50 |
15:17 |
1:11 |
9:32 |
155 152-157 |
1478 |
158 158-160 |
1.63 |
16:30 |
1:13 |
9:44 |
167 156-175 |
1626 |
159 158-160 |
1.75 |
17:39 |
1:09 |
9:11 |
172 168-176 |
1578 |
159 158-160 |
1.88 |
18:45 |
1:06 |
8:51 |
172 169-174 |
1522 |
160 158-162 |
2.00 |
19:53 |
1:08 |
9:05 |
178 171-181 |
1618 |
160 158-160 |
2.13 |
21:08 |
1:14 |
9:55 |
178 177-179 |
1766 |
158 156-160 |
2.25 |
22:19 |
1:11 |
9:31 |
180 177-181 |
1712 |
159 158-162 |
2.38 |
23:28 |
1:09 |
9:12 |
181 179-182 |
1667 |
161 158-162 |
2.50 |
24:39 |
1:11 |
9:27 |
177 171-179 |
1672 |
160 158-162 |
2.63 |
25:48 |
1:09 |
9:11 |
179 176-182 |
1643 |
162 160-164 |
2.75 |
26:53 |
1:05 |
8:41 |
183 181-184 |
1588 |
163 162-164 |
2.88 |
28:02 |
1:09 |
9:11 |
185 181-187 |
1698 |
162 158-164 |
3.00 |
29:03 |
1:01 |
8:11 |
189 186-192 |
1547 |
164 162-168 |
3.13 |
30:00 |
57 |
7:38 |
194 192-195 |
1482 |
159 88-170 |
3.14 |
30:22 |
22 |
18:33 |
189 188-190 |
3505 |
148 148-148 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.4 |
158 |
3.1 |
29:17 |
9:34 |
Walk |
3.6 |
141 |
0.1 |
1:05 |
13:20 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
39.50% |
More |
800m |
4:10 |
8:23 |
42.93% |
More |
1km |
5:19 |
8:33 |
43.99% |
More |
Mile |
8:52 |
8:52 |
45.25% |
More |
5k |
29:41 |
9:33 |
45.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:02 |
9:02 |
44.39 |
5km |
30:03 |
9:40 |
45.37 |
5M |
49:45 |
9:57 |
44.50 |
10km |
1:02:38 |
10:05 |
44.09 |
10M |
1:43:44 |
10:22 |
43.93 |
Half |
2:18:06 |
10:33 |
43.29 |
20M |
3:36:16 |
10:49 |
43.80 |
Mara |
4:47:56 |
10:59 |
43.87 |
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