Sat 28th Dec 2019 at 12:00pm by hellen
Run > Long Run
-
Time
2:48:29
-
Miles
18.59
-
Min/mi
9:04
-
Pacing
0%
-
WAVA
60.52
-
Stride(cm)
100
-
Cals
1617
-
Cadence
178
-
BPM
155
-
%MHR
90.2
-
B/mi
1406
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:16(9:16/m) 136/151bpm 85cal
2) 1m - 9:08(9:08/m) 148/159bpm 92cal
3) 1m - 9:07(9:07/m) 152/161bpm 94cal
4) 1m - 8:46(8:46/m) 153/162bpm 89cal
5) 1m - 8:50(8:50/m) 154/163bpm 87cal
6) 1m - 9:06(9:06/m) 156/161bpm 93cal
7) 1m - 8:58(8:58/m) 157/163bpm 90cal
8) 1m - 9:00(9:00/m) 156/165bpm 85cal
9) 1m - 8:54(8:54/m) 154/164bpm 79cal
10) 1m - 8:58(8:58/m) 156/163bpm 83cal
11) 1m - 8:55(8:55/m) 161/172bpm 91cal
12) 1m - 9:04(9:04/m) 162/171bpm 91cal
13) 1m - 9:07(9:07/m) 162/173bpm 92cal
14) 1m - 8:46(8:46/m) 163/176bpm 86cal
15) 1m - 9:06(9:06/m) 160/176bpm 80cal
16) 1m - 9:00(9:00/m) 165/173bpm 95cal
17) 1m - 9:09(9:09/m) 164/174bpm 90cal
18) 1m - 9:16(9:16/m) 151/173bpm 62cal
19) 0.59m - 6:03(10:14/m) 157/166bpm 53cal
9:16 9:08 9:07 8:46 8:50 9:06 8:58 9:00 8:54 8:58 8:55 9:04 9:07 8:46 9:06 9:00 9:09 9:16 6:03
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
4:33 |
4:33 |
9:06 |
128 86-142 |
1166 |
179 176-184 |
| 1.00 |
9:18 |
4:45 +3
|
9:29 |
142 133-151 |
1347 |
178 176-180 |
| 1.50 |
15:08 |
5:50 +1:11
|
11:41 |
144 107-158 |
1682 |
177 176-180 |
| 2.00 |
19:36 |
4:28 |
8:56 |
149 120-158 |
1331 |
178 174-182 |
| 2.50 |
24:32 |
4:56 +29
|
9:52 |
148 132-153 |
1461 |
176 126-182 |
| 3.00 |
29:12 |
4:40 |
9:20 |
155 142-161 |
1447 |
176 174-180 |
| 3.50 |
33:29 |
4:17 |
8:34 |
155 151-159 |
1328 |
178 172-182 |
| 4.00 |
38:34 |
5:04 +35
|
10:09 |
152 134-162 |
1542 |
176 142-180 |
| 4.50 |
42:58 |
4:25 |
8:49 |
158 153-163 |
1393 |
177 174-180 |
| 5.00 |
50:55 |
7:57 +3:36
|
15:53 |
147 109-163 |
2336 |
178 174-182 |
| 5.50 |
55:44 |
4:49 |
9:38 |
155 144-161 |
1493 |
177 174-178 |
| 6.00 |
1:00:06 |
4:22 |
8:44 |
157 155-160 |
1372 |
179 176-182 |
| 6.50 |
1:05:10 |
5:04 +33
|
10:09 |
153 139-163 |
1552 |
176 124-180 |
| 7.00 |
1:09:37 |
4:27 |
8:54 |
161 157-163 |
1432 |
178 174-182 |
| 7.50 |
1:15:01 |
5:24 +58
|
10:48 |
154 135-162 |
1662 |
176 126-182 |
| 8.00 |
1:19:37 |
4:35 |
9:11 |
157 140-165 |
1441 |
177 174-180 |
| 8.50 |
1:23:59 |
4:22 |
8:44 |
159 150-163 |
1389 |
178 174-182 |
| 9.00 |
1:32:20 |
8:21 +3:52
|
16:43 |
148 111-160 |
2473 |
177 174-180 |
| 9.50 |
1:37:00 |
4:40 +9
|
9:20 |
156 149-162 |
1457 |
177 132-182 |
| 10.00 |
1:42:14 |
5:14 +46
|
10:28 |
156 140-163 |
1634 |
175 120-182 |
| 10.50 |
1:46:56 |
4:42 |
9:24 |
158 150-163 |
1485 |
177 174-180 |
| 11.00 |
1:51:10 |
4:13 |
8:27 |
164 159-172 |
1385 |
181 176-186 |
| 11.50 |
1:57:07 |
5:57 +1:23
|
11:54 |
157 131-169 |
1867 |
177 112-182 |
| 12.00 |
2:01:36 |
4:29 |
8:59 |
165 160-170 |
1481 |
181 176-186 |
| 12.50 |
2:09:52 |
8:17 +3:55
|
16:33 |
158 120-172 |
2615 |
180 176-184 |
| 13.00 |
2:14:37 |
4:45 |
9:29 |
164 157-167 |
1556 |
179 176-180 |
| 13.50 |
2:19:00 |
4:23 +6
|
8:46 |
167 161-176 |
1463 |
182 176-186 |
| 14.00 |
2:27:14 |
8:14 +3:44
|
16:28 |
156 116-168 |
2568 |
177 116-184 |
| 14.50 |
2:31:43 |
4:30 |
8:59 |
160 145-168 |
1438 |
182 178-188 |
| 15.00 |
2:40:46 |
9:03 +4:29
|
18:06 |
159 121-175 |
2878 |
180 116-186 |
| 15.50 |
2:45:30 |
4:44 |
9:27 |
163 155-170 |
1541 |
181 176-186 |
| 16.00 |
2:49:48 |
4:18 |
8:37 |
167 163-172 |
1438 |
183 180-188 |
| 16.50 |
2:55:39 |
5:51 +1:13
|
11:42 |
161 139-174 |
1883 |
181 178-184 |
| 17.00 |
3:00:10 |
4:31 |
9:01 |
167 159-171 |
1507 |
181 176-186 |
| 17.50 |
3:16:06 |
15:57 +11:28
|
31:54 |
158 96-173 |
5039 |
178 124-184 |
| 18.00 |
3:20:53 |
4:46 |
9:33 |
141 103-156 |
1346 |
183 180-186 |
| 18.50 |
3:26:05 |
5:12 +4
|
10:25 |
156 148-160 |
1624 |
181 178-184 |
| 18.59 |
3:27:00 |
55 |
10:07 |
163 159-166 |
1649 |
183 182-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
81.6 |
179 |
18.6 |
2:46:21 |
9:44 |
| Walk |
11.9 |
123 |
0 |
26:18 |
15:53:19 |
| Still |
0.0 |
- |
- |
2 |
- |
| Pause |
6.5 |
- |
- |
14:19 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:01 |
8:07 |
46.63% |
More |
| 800m |
4:10 |
8:22 |
49.60% |
More |
| 1km |
5:16 |
8:29 |
50.99% |
More |
| Mile |
8:48 |
8:48 |
51.97% |
More |
| 5k |
28:39 |
9:13 |
55.75% |
More |
| 5 miles |
49:30 |
9:54 |
52.65% |
More |
| 10k |
1:01:16 |
9:52 |
53.25% |
More |
| 10 miles |
1:41:46 |
10:11 |
52.75% |
More |
| Half |
2:15:15 |
10:19 |
52.16% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:34 |
6:34 |
69.61 |
| 5km |
23:07 |
7:26 |
69.09 |
| 5M |
39:13 |
7:51 |
66.45 |
| 10km |
49:55 |
8:02 |
65.36 |
| 10M |
1:24:39 |
8:28 |
63.42 |
| Half |
1:54:14 |
8:43 |
61.33 |
| 20M |
3:02:44 |
9:08 |
60.23 |
| Mara |
4:06:36 |
9:25 |
59.05 |
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