Wed 8th Jan 2020 at 7:00pm by Sam Jelfs
Run > General
-
Time
1:34:35
-
Miles
11.78
-
Min/mi
8:02
-
Pacing
93%
-
WAVA
55.29
-
Stride(cm)
117
-
Cals
1045
-
Cadence
172
-
BPM
139
-
%MHR
81.5
-
B/mi
1119
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:56(4:56/km) 133/150bpm 62cal
2) 1km - 4:47(4:47/km) 135/148bpm 61cal
3) 1km - 5:01(5:01/km) 140/147bpm 67cal
4) 1km - 5:02(5:02/km) 147/155bpm 72cal
5) 1km - 5:12(5:12/km) 147/154bpm 74cal
6) 1km - 5:01(5:01/km) 148/154bpm 71cal
7) 1km - 5:03(5:03/km) 148/155bpm 71cal
8) 1km - 4:54(4:54/km) 149/156bpm 69cal
9) 1km - 4:53(4:53/km) 141/149bpm 57cal
10) 1km - 5:02(5:02/km) 137/144bpm 52cal
11) 1km - 5:02(5:02/km) 132/143bpm 39cal
12) 1km - 4:57(4:57/km) 141/148bpm 56cal
13) 1km - 5:10(5:10/km) 136/147bpm 44cal
14) 1km - 4:59(4:59/km) 134/138bpm 37cal
15) 1km - 5:12(5:12/km) 139/144bpm 53cal
16) 1km - 4:56(4:56/km) 136/146bpm 42cal
17) 1km - 4:53(4:53/km) 137/142bpm 43cal
18) 1km - 4:56(4:56/km) 136/143bpm 38cal
19) 0.96km - 4:41(4:53/km) 136/141bpm 37cal
4:56 4:47 5:01 5:02 5:12 5:01 5:03 4:54 4:53 5:02 5:02 4:57 5:10 4:59 5:12 4:56 4:53 4:56 4:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:56 |
3:56 |
7:51 |
128 97-137 |
1006 |
170 166-172 |
1.00 |
7:50 |
3:55 |
7:50 |
138 124-150 |
1080 |
171 170-174 |
1.50 |
11:43 |
3:53 |
7:45 |
135 130-145 |
1047 |
171 170-174 |
2.00 |
15:46 |
4:03 |
8:06 |
144 139-147 |
1165 |
172 170-176 |
2.50 |
19:54 |
4:08 |
8:16 |
148 144-154 |
1223 |
171 166-174 |
3.00 |
24:06 |
4:12 |
8:24 |
146 141-152 |
1225 |
170 166-174 |
3.50 |
28:09 |
4:04 |
8:08 |
150 146-154 |
1219 |
171 170-172 |
4.00 |
32:11 |
4:01 |
8:02 |
146 140-151 |
1174 |
171 166-174 |
4.50 |
36:10 |
4:00 |
7:59 |
150 146-156 |
1198 |
171 168-176 |
5.00 |
40:08 |
3:58 |
7:56 |
147 141-153 |
1165 |
172 168-176 |
5.50 |
44:06 |
3:58 |
7:57 |
141 132-149 |
1120 |
172 170-178 |
6.00 |
48:05 |
3:59 |
7:58 |
139 135-144 |
1106 |
173 170-178 |
6.50 |
52:00 |
3:55 |
7:49 |
130 122-137 |
1016 |
172 170-174 |
7.00 |
56:10 |
4:10 |
8:20 |
136 128-145 |
1133 |
172 168-176 |
7.50 |
1:00:07 |
3:58 |
7:55 |
141 136-148 |
1117 |
172 170-174 |
8.00 |
1:04:13 |
4:06 |
8:13 |
137 126-147 |
1125 |
170 84-176 |
8.50 |
1:08:20 |
4:06 |
8:13 |
132 123-138 |
1084 |
172 164-176 |
9.00 |
1:12:27 |
4:07 |
8:13 |
136 131-142 |
1118 |
172 170-174 |
9.50 |
1:16:33 |
4:07 |
8:13 |
138 128-144 |
1135 |
172 170-174 |
10.00 |
1:20:31 |
3:58 |
7:56 |
138 126-145 |
1094 |
173 170-174 |
10.50 |
1:24:27 |
3:56 |
7:52 |
136 133-139 |
1070 |
172 170-176 |
11.00 |
1:28:25 |
3:58 |
7:56 |
135 131-139 |
1071 |
173 170-176 |
11.50 |
1:32:20 |
3:55 |
7:51 |
136 131-143 |
1067 |
172 170-174 |
11.78 |
1:34:35 |
2:15 |
8:01 |
136 130-140 |
1091 |
171 170-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
171 |
11.8 |
1:34:34 |
8:02 |
Walk |
0.0 |
84 |
0 |
1 |
9:43 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
41.44% |
More |
800m |
3:43 |
7:29 |
45.44% |
More |
1km |
4:41 |
7:31 |
47.44% |
More |
Mile |
7:45 |
7:45 |
49.67% |
More |
5k |
24:38 |
7:56 |
53.01% |
More |
5 miles |
40:02 |
8:00 |
53.18% |
More |
10k |
49:45 |
8:00 |
53.56% |
More |
10 miles |
1:20:29 |
8:03 |
54.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:55 |
6:55 |
55.63 |
5km |
23:02 |
7:25 |
56.69 |
5M |
38:08 |
7:38 |
55.84 |
10km |
48:01 |
7:44 |
55.49 |
10M |
1:19:30 |
7:57 |
55.40 |
Half |
1:45:51 |
8:05 |
54.65 |
20M |
2:45:46 |
8:17 |
55.30 |
Mara |
3:40:42 |
8:25 |
55.38 |
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