Wed 8th Jan 2020 at 5:00pm by asflintoft
Run > General
-
Time
34:44
-
Miles
3.23
-
Min/mi
10:45
-
Pacing
90%
-
WAVA
43.46
-
Stride(cm)
89
-
Cals
443
-
Cadence
169
-
BPM
140
-
%MHR
81.7
-
B/mi
1502
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:32(10:31/m) 133/149bpm 78cal 5.71/6.8mph
2) 0.62m - 6:46(10:54/m) 143/160bpm 90cal 5.51/6.3mph
3) 0.62m - 6:37(10:39/m) 142/155bpm 88cal 5.63/6.24mph
4) 0.62m - 6:33(10:33/m) 142/148bpm 86cal 5.68/6.12mph
5) 0.62m - 6:53(11:04/m) 141/144bpm 85cal 5.42/6.3mph
6) 0.12m - 1:22(11:16/m) 141/142bpm 16cal 5.32/5.38mph
6:32 6:46 6:37 6:33 6:53 1:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:18 |
1:18 |
10:28 |
124 100-148 |
1298 |
171 126-176 |
0.25 |
2:48 |
1:29 |
11:54 |
145 142-147 |
1726 |
173 168-176 |
0.38 |
4:00 |
1:13 |
9:41 |
134 127-144 |
1298 |
175 174-176 |
0.50 |
5:30 |
1:29 +11
|
11:55 |
128 124-132 |
1526 |
175 170-178 |
0.63 |
6:45 |
1:15 |
9:58 |
133 129-142 |
1326 |
176 174-178 |
0.75 |
8:31 |
1:47 +8
|
14:12 |
142 130-147 |
2017 |
169 122-176 |
0.88 |
9:47 |
1:16 |
10:10 |
139 133-144 |
1413 |
176 172-180 |
1.00 |
11:06 |
1:19 |
10:28 |
151 141-159 |
1581 |
170 166-176 |
1.13 |
12:24 |
1:18 |
10:25 |
141 139-146 |
1469 |
170 166-174 |
1.25 |
13:41 |
1:17 |
10:14 |
141 140-142 |
1443 |
170 168-172 |
1.38 |
14:58 |
1:17 |
10:17 |
143 141-145 |
1471 |
169 168-172 |
1.50 |
16:28 |
1:30 +6
|
11:57 |
138 132-144 |
1649 |
169 168-172 |
1.63 |
17:44 |
1:16 |
10:11 |
140 136-143 |
1426 |
170 168-172 |
1.75 |
19:08 |
1:24 |
11:09 |
147 144-154 |
1640 |
167 166-170 |
1.88 |
20:26 |
1:18 |
10:26 |
143 139-149 |
1492 |
168 166-172 |
2.00 |
21:54 |
1:28 +5
|
11:41 |
143 140-146 |
1672 |
167 162-170 |
2.13 |
23:13 |
1:20 |
10:38 |
142 140-145 |
1511 |
168 166-170 |
2.25 |
24:29 |
1:16 |
10:07 |
141 140-144 |
1427 |
168 164-172 |
2.38 |
25:47 |
1:17 |
10:18 |
142 140-145 |
1463 |
168 166-170 |
2.50 |
27:07 |
1:20 |
10:40 |
143 142-144 |
1526 |
166 164-168 |
2.63 |
28:29 |
1:23 |
11:01 |
141 138-142 |
1554 |
166 166-168 |
2.75 |
29:51 |
1:22 |
10:54 |
142 141-143 |
1548 |
166 166-168 |
2.88 |
31:13 |
1:22 |
10:57 |
140 139-141 |
1534 |
165 164-166 |
3.00 |
32:38 |
1:25 |
11:17 |
141 139-143 |
1591 |
164 162-166 |
3.13 |
34:02 |
1:25 |
11:17 |
140 139-142 |
1579 |
163 158-166 |
3.23 |
35:12 |
1:10 |
11:18 |
141 140-142 |
1594 |
163 160-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
169 |
3.2 |
34:49 |
10:51 |
Walk |
0.5 |
120 |
0 |
10 |
1:15:11 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
0.5 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:52 |
33.45% |
More |
800m |
5:06 |
10:15 |
37.72% |
More |
1km |
6:22 |
10:15 |
39.30% |
More |
Mile |
10:35 |
10:35 |
40.27% |
More |
5k |
33:50 |
10:53 |
42.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:01 |
10:01 |
42.52 |
5km |
33:20 |
10:44 |
43.48 |
5M |
55:12 |
11:02 |
42.74 |
10km |
1:09:30 |
11:11 |
42.39 |
10M |
1:55:05 |
11:31 |
42.31 |
Half |
2:33:13 |
11:42 |
41.72 |
20M |
3:59:56 |
12:00 |
42.22 |
Mara |
5:19:26 |
12:12 |
42.28 |
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