Mon 6th Jan 2020 at 6:00pm by wshippin
Run > Long Run
-
Time
1:33:26
-
Miles
11.71
-
Min/mi
7:59
-
Pacing
12%
-
WAVA
55.35
-
Stride(cm)
110
-
Cals
1079
-
Cadence
184
-
BPM
139
-
%MHR
71.5
-
B/mi
1112
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:55(4:55/km) 159/172bpm 75cal
2) 1km - 4:40(4:40/km) 152/172bpm 66cal
3) 1km - 4:40(4:40/km) 139/148bpm 57cal
4) 1km - 4:36(4:36/km) 137/148bpm 55cal
5) 1km - 4:49(4:49/km) 136/145bpm 55cal
6) 1km - 5:16(5:16/km) 139/161bpm 62cal
7) 1km - 5:27(5:27/km) 133/146bpm 55cal
8) 1km - 4:57(4:57/km) 139/147bpm 58cal
9) 1km - 4:54(4:54/km) 138/147bpm 55cal
10) 1km - 4:32(4:32/km) 148/154bpm 62cal
11) 1km - 5:09(5:09/km) 131/155bpm 49cal
12) 1km - 5:02(5:02/km) 133/141bpm 51cal
13) 1km - 5:05(5:05/km) 139/147bpm 60cal
14) 1km - 4:45(4:45/km) 145/150bpm 62cal
15) 1km - 4:59(4:59/km) 141/150bpm 60cal
16) 1km - 4:56(4:56/km) 140/149bpm 56cal
17) 1km - 4:54(4:54/km) 140/145bpm 56cal
18) 1km - 5:33(5:33/km) 128/145bpm 46cal
19) 0.84km - 4:16(5:04/km) 135/140bpm 39cal
4:55 4:40 4:40 4:36 4:49 5:16 5:27 4:57 4:54 4:32 5:09 5:02 5:05 4:45 4:59 4:56 4:54 5:33 4:16
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:05 |
4:05 |
8:10 |
157 75-172 |
1281 |
190 174-204 |
1.00 |
7:41 |
3:36 |
7:12 |
166 142-172 |
1194 |
191 166-202 |
1.50 |
11:27 |
3:46 |
7:32 |
138 125-147 |
1039 |
189 180-194 |
2.00 |
15:14 |
3:47 |
7:34 |
138 125-148 |
1044 |
187 176-194 |
2.50 |
18:56 |
3:43 |
7:25 |
136 131-143 |
1009 |
187 176-192 |
3.00 |
22:49 |
3:53 |
7:46 |
137 126-145 |
1065 |
186 174-190 |
3.50 |
26:41 |
3:51 |
7:43 |
135 123-161 |
1041 |
186 170-200 |
4.00 |
31:27 |
4:46 |
9:32 |
137 117-158 |
1306 |
180 160-190 |
4.50 |
35:28 |
4:01 |
8:03 |
134 118-144 |
1079 |
185 154-194 |
5.00 |
39:32 |
4:04 |
8:08 |
139 131-147 |
1131 |
185 172-192 |
5.50 |
45:35 |
6:03 +2:03
|
12:06 |
137 87-147 |
1658 |
183 108-192 |
6.00 |
49:16 |
3:40 |
7:21 |
146 139-154 |
1073 |
187 180-192 |
6.50 |
59:16 |
10:00 +6:10
|
19:59 |
143 91-155 |
2859 |
186 174-190 |
7.00 |
1:03:28 |
4:12 |
8:24 |
127 120-140 |
1067 |
181 174-186 |
7.50 |
1:07:38 |
4:10 |
8:20 |
135 129-141 |
1125 |
182 170-192 |
8.00 |
1:11:40 |
4:02 |
8:04 |
139 128-146 |
1122 |
183 174-190 |
8.50 |
1:15:30 |
3:50 |
7:40 |
144 136-150 |
1103 |
184 176-190 |
9.00 |
1:19:34 |
4:04 |
8:09 |
144 132-150 |
1173 |
182 170-188 |
9.50 |
1:23:27 |
3:53 |
7:47 |
140 129-149 |
1089 |
183 172-190 |
10.00 |
1:27:21 |
3:53 |
7:47 |
140 129-149 |
1089 |
183 170-192 |
10.50 |
1:31:20 |
4:00 |
7:59 |
140 134-145 |
1119 |
182 174-188 |
11.00 |
1:35:45 |
4:24 |
8:49 |
130 120-145 |
1145 |
178 162-186 |
11.50 |
1:39:56 |
4:12 |
8:23 |
132 122-140 |
1107 |
179 172-186 |
11.71 |
1:41:39 |
1:43 |
8:14 |
134 131-139 |
1103 |
179 172-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.3 |
184 |
11.7 |
1:33:13 |
8:40 |
Walk |
0.1 |
108 |
0 |
4 |
16:30 |
Still |
0.1 |
- |
- |
9 |
- |
Pause |
7.5 |
- |
- |
8:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:53 |
42.70% |
More |
800m |
3:32 |
7:07 |
47.66% |
More |
1km |
4:28 |
7:11 |
49.49% |
More |
Mile |
7:20 |
7:20 |
52.02% |
More |
5k |
23:21 |
7:31 |
55.37% |
More |
5 miles |
39:24 |
7:53 |
53.68% |
More |
10k |
50:40 |
8:09 |
52.27% |
More |
10 miles |
1:27:08 |
8:43 |
50.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:04 |
6:04 |
62.87 |
5km |
21:24 |
6:53 |
60.43 |
5M |
36:18 |
7:16 |
58.27 |
10km |
46:13 |
7:26 |
57.31 |
10M |
1:18:24 |
7:50 |
55.90 |
Half |
1:45:50 |
8:05 |
54.42 |
20M |
2:49:21 |
8:28 |
53.90 |
Mara |
3:48:36 |
8:44 |
53.24 |
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