Tue 7th Jan 2020 at 6:00pm by Sam Jelfs
Run > General
-
Time
29:33
-
Miles
3.80
-
Min/mi
7:47
-
Pacing
77%
-
WAVA
54.34
-
Stride(cm)
120
-
Cals
384
-
Cadence
172
-
BPM
138
-
%MHR
80.9
-
B/mi
1075
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:38(4:38/km) 131/147bpm 57cal
2) 1km - 4:40(4:40/km) 140/150bpm 64cal
3) 1km - 4:37(4:37/km) 150/153bpm 68cal
4) 1km - 4:53(4:53/km) 149/156bpm 71cal
5) 1km - 5:03(5:03/km) 133/154bpm 55cal
6) 1km - 5:07(5:07/km) 138/145bpm 63cal
7) 0.11km - 35(5:11/km) 136/138bpm 6cal
4:38 4:40 4:37 4:53 5:03 5:07 35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
58 |
58 |
7:45 |
103 71-124 |
798 |
170 108-174 |
0.25 |
1:53 |
54 |
7:15 |
135 124-141 |
979 |
172 172-172 |
0.38 |
2:48 |
55 |
7:24 |
142 137-144 |
1050 |
171 170-174 |
0.50 |
3:43 |
55 |
7:22 |
142 137-146 |
1047 |
171 170-172 |
0.63 |
4:39 |
56 |
7:28 |
138 135-140 |
1029 |
172 172-174 |
0.75 |
5:34 |
55 |
7:22 |
138 135-141 |
1016 |
173 172-174 |
0.88 |
6:31 |
57 |
7:32 |
139 137-141 |
1048 |
173 172-174 |
1.00 |
7:27 |
56 |
7:26 |
138 136-141 |
1025 |
174 172-174 |
1.13 |
8:22 |
55 |
7:22 |
140 137-144 |
1031 |
174 172-176 |
1.25 |
9:21 |
59 |
7:52 |
147 144-149 |
1157 |
174 172-178 |
1.38 |
10:16 |
55 |
7:17 |
148 146-150 |
1078 |
174 172-176 |
1.50 |
11:11 |
56 |
7:27 |
149 148-150 |
1109 |
174 172-174 |
1.63 |
12:08 |
56 |
7:31 |
150 148-152 |
1127 |
174 172-174 |
1.75 |
13:05 |
57 |
7:36 |
151 150-152 |
1147 |
173 172-174 |
1.88 |
14:01 |
56 |
7:29 |
152 149-154 |
1137 |
172 170-174 |
2.00 |
15:00 |
59 |
7:55 |
153 149-156 |
1212 |
172 170-174 |
2.13 |
15:57 |
57 |
7:34 |
153 150-155 |
1157 |
172 170-174 |
2.25 |
16:57 |
1:00 |
7:58 |
151 143-155 |
1204 |
173 172-174 |
2.38 |
17:56 |
1:00 |
7:58 |
144 140-148 |
1147 |
172 170-176 |
2.50 |
18:55 |
58 |
7:46 |
143 140-147 |
1111 |
173 170-174 |
2.63 |
19:52 |
57 |
7:35 |
148 140-154 |
1123 |
173 170-180 |
2.75 |
21:36 |
1:45 +47
|
13:58 |
119 97-144 |
1662 |
170 156-172 |
2.88 |
22:39 |
1:03 |
8:24 |
130 124-135 |
1092 |
171 170-174 |
3.00 |
23:43 |
1:04 |
8:31 |
133 130-137 |
1132 |
171 166-174 |
3.13 |
24:46 |
1:03 |
8:26 |
134 132-136 |
1129 |
172 170-174 |
3.25 |
25:48 |
1:01 |
8:09 |
137 135-138 |
1117 |
173 170-174 |
3.38 |
26:51 |
1:03 |
8:24 |
136 133-138 |
1142 |
171 170-172 |
3.50 |
27:51 |
1:01 |
8:04 |
140 136-145 |
1129 |
171 170-172 |
3.63 |
28:52 |
1:01 |
8:11 |
140 135-142 |
1147 |
170 170-172 |
3.75 |
29:55 |
1:02 |
8:18 |
137 134-139 |
1137 |
171 168-172 |
3.80 |
30:20 |
25 |
8:40 |
136 134-137 |
1178 |
170 168-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
172 |
3.8 |
29:33 |
7:59 |
Walk |
0.0 |
108 |
0 |
0 |
NAN:00:00 |
Pause |
2.5 |
- |
- |
47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:16 |
41.08% |
More |
800m |
3:39 |
7:20 |
46.38% |
More |
1km |
4:34 |
7:20 |
48.64% |
More |
Mile |
7:23 |
7:23 |
52.16% |
More |
5k |
24:36 |
7:55 |
53.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:11 |
7:11 |
53.57 |
5km |
23:52 |
7:41 |
54.71 |
5M |
39:32 |
7:54 |
53.86 |
10km |
49:46 |
8:01 |
53.53 |
10M |
1:22:25 |
8:15 |
53.44 |
Half |
1:49:43 |
8:23 |
52.72 |
20M |
2:51:49 |
8:35 |
53.35 |
Mara |
3:48:46 |
8:44 |
53.43 |
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