Sat 4th Jan 2020 at 12:00pm by Sam Jelfs
Run > General
-
Time
2:18:06
-
Miles
17.74
-
Min/mi
7:47
-
Pacing
94%
-
WAVA
58.36
-
Stride(cm)
118
-
Cals
1665
-
Cadence
176
-
BPM
144
-
%MHR
84.4
-
B/mi
1123
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:56(4:56/km) 129/142bpm 60cal
2) 1km - 5:11(5:11/km) 142/149bpm 72cal
3) 1km - 4:47(4:47/km) 145/150bpm 68cal
4) 1km - 4:44(4:44/km) 142/151bpm 64cal
5) 1km - 4:53(4:53/km) 141/146bpm 64cal
6) 1km - 4:43(4:43/km) 146/153bpm 65cal
7) 1km - 4:26(4:26/km) 150/153bpm 65cal
8) 1km - 4:25(4:25/km) 145/151bpm 60cal
9) 1km - 4:34(4:34/km) 146/152bpm 61cal
10) 1km - 4:42(4:42/km) 145/149bpm 61cal
11) 1km - 4:49(4:49/km) 147/152bpm 65cal
12) 1km - 4:49(4:49/km) 146/153bpm 61cal
13) 1km - 4:49(4:49/km) 147/153bpm 63cal
14) 1km - 4:48(4:48/km) 143/156bpm 51cal
15) 1km - 4:47(4:47/km) 141/149bpm 48cal
16) 1km - 4:54(4:54/km) 138/145bpm 39cal
17) 1km - 4:57(4:57/km) 140/147bpm 44cal
18) 1km - 4:51(4:51/km) 139/149bpm 41cal
19) 1km - 5:00(5:00/km) 145/151bpm 58cal
20) 1km - 5:05(5:05/km) 149/164bpm 65cal
21) 1km - 4:51(4:51/km) 150/158bpm 64cal
22) 1km - 4:54(4:54/km) 147/157bpm 54cal
23) 1km - 4:53(4:53/km) 145/152bpm 48cal
24) 1km - 4:57(4:57/km) 145/152bpm 47cal
25) 1km - 4:55(4:55/km) 151/164bpm 61cal
26) 1km - 4:51(4:51/km) 151/158bpm 60cal
27) 1km - 4:54(4:54/km) 149/155bpm 54cal
28) 1km - 4:58(4:58/km) 153/157bpm 64cal
29) 0.55km - 2:44(5:00/km) 155/159bpm 38cal
4:56 5:11 4:47 4:44 4:53 4:43 4:26 4:25 4:34 4:42 4:49 4:49 4:49 4:48 4:47 4:54 4:57 4:51 5:00 5:05 4:51 4:54 4:53 4:57 4:55 4:51 4:54 4:58 2:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:54 |
3:54 |
7:48 |
120 48-141 |
937 |
175 166-212 |
1.00 |
8:11 |
4:17 |
8:33 |
139 131-148 |
1189 |
174 164-182 |
1.50 |
12:07 |
3:56 |
7:53 |
145 140-150 |
1143 |
175 172-178 |
2.00 |
16:01 |
3:54 |
7:47 |
146 140-151 |
1137 |
175 172-178 |
2.50 |
19:45 |
3:44 |
7:29 |
140 132-149 |
1048 |
174 172-178 |
3.00 |
23:37 |
3:51 |
7:43 |
141 136-145 |
1088 |
175 172-178 |
3.50 |
27:30 |
3:54 |
7:47 |
144 139-152 |
1121 |
176 172-178 |
4.00 |
31:11 |
3:41 |
7:22 |
149 146-153 |
1098 |
178 174-182 |
4.50 |
34:46 |
3:35 |
7:09 |
149 140-153 |
1066 |
179 176-182 |
5.00 |
38:19 |
3:33 |
7:06 |
145 141-150 |
1029 |
178 174-182 |
5.50 |
41:59 |
3:40 |
7:19 |
146 141-152 |
1069 |
177 174-182 |
6.00 |
45:42 |
3:44 |
7:28 |
145 135-151 |
1082 |
177 170-180 |
6.50 |
49:33 |
3:51 |
7:42 |
146 139-152 |
1124 |
175 170-178 |
7.00 |
53:27 |
3:53 |
7:47 |
148 143-151 |
1152 |
175 172-178 |
7.50 |
57:21 |
3:54 |
7:49 |
144 138-151 |
1125 |
175 170-180 |
8.00 |
1:01:12 |
3:51 |
7:42 |
147 142-153 |
1132 |
175 172-178 |
8.50 |
1:05:01 |
3:49 |
7:39 |
145 132-155 |
1109 |
176 172-180 |
9.00 |
1:08:55 |
3:54 |
7:48 |
141 134-149 |
1099 |
176 172-180 |
9.50 |
1:12:48 |
3:52 |
7:45 |
140 134-144 |
1085 |
176 172-178 |
10.00 |
1:16:43 |
3:56 |
7:51 |
138 130-144 |
1084 |
175 172-178 |
10.50 |
1:20:42 |
3:59 |
7:57 |
140 134-147 |
1113 |
176 172-182 |
11.00 |
1:24:36 |
3:54 |
7:48 |
139 129-148 |
1083 |
175 172-180 |
11.50 |
1:28:35 |
3:59 |
7:58 |
143 132-151 |
1140 |
175 172-178 |
12.00 |
1:32:47 |
4:12 |
8:25 |
146 135-152 |
1228 |
175 166-182 |
12.50 |
1:36:43 |
3:56 |
7:52 |
150 140-163 |
1180 |
175 172-180 |
13.00 |
1:40:37 |
3:53 |
7:47 |
150 143-157 |
1167 |
176 174-180 |
13.50 |
1:44:33 |
3:56 |
7:53 |
148 142-156 |
1167 |
175 172-180 |
14.00 |
1:48:30 |
3:57 |
7:54 |
145 138-150 |
1146 |
176 172-180 |
14.50 |
1:52:27 |
3:56 |
7:53 |
144 141-152 |
1134 |
176 170-180 |
15.00 |
1:56:24 |
3:58 |
7:55 |
146 138-152 |
1157 |
177 176-182 |
15.50 |
2:00:23 |
3:58 |
7:56 |
152 143-162 |
1207 |
177 174-180 |
16.00 |
2:04:17 |
3:55 |
7:49 |
151 144-158 |
1180 |
177 174-180 |
16.50 |
2:08:14 |
3:57 |
7:55 |
150 145-156 |
1186 |
177 174-180 |
17.00 |
2:12:11 |
3:57 |
7:53 |
150 143-156 |
1183 |
177 174-182 |
17.50 |
2:16:09 |
3:58 |
7:55 |
153 148-159 |
1212 |
178 176-182 |
17.74 |
2:18:06 |
1:57 |
8:12 |
155 151-158 |
1271 |
176 172-180 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:41 |
44.69% |
More |
800m |
3:28 |
6:58 |
48.83% |
More |
1km |
4:19 |
6:56 |
51.43% |
More |
Mile |
7:03 |
7:03 |
54.57% |
More |
5k |
22:47 |
7:20 |
57.31% |
More |
5 miles |
37:22 |
7:28 |
56.97% |
More |
10k |
46:49 |
7:32 |
56.91% |
More |
10 miles |
1:16:23 |
7:38 |
57.66% |
More |
Half |
1:41:00 |
7:43 |
57.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:33 |
6:33 |
58.75 |
5km |
21:47 |
7:01 |
59.94 |
5M |
36:05 |
7:13 |
59.01 |
10km |
45:25 |
7:19 |
58.66 |
10M |
1:15:13 |
7:31 |
58.56 |
Half |
1:40:08 |
7:39 |
57.77 |
20M |
2:36:49 |
7:50 |
58.45 |
Mara |
3:28:47 |
7:58 |
58.54 |
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