Tue 14th Jan 2020 at 6:00am by Sam Jelfs
Run > General
-
Time
53:37
-
Miles
6.85
-
Min/mi
7:50
-
Pacing
74%
-
WAVA
55.09
-
Stride(cm)
118
-
Cals
739
-
Cadence
174
-
BPM
146
-
%MHR
85.4
-
B/mi
1143
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:51(4:51/km) 134/146bpm 62cal
2) 1km - 5:07(5:07/km) 141/150bpm 70cal
3) 1km - 4:48(4:48/km) 145/156bpm 67cal
4) 1km - 4:48(4:48/km) 151/157bpm 70cal
5) 1km - 4:59(4:59/km) 144/152bpm 68cal
6) 1km - 5:03(5:03/km) 147/153bpm 70cal
7) 1km - 4:45(4:45/km) 150/156bpm 67cal
8) 1km - 4:43(4:43/km) 145/154bpm 61cal
9) 1km - 4:48(4:48/km) 147/164bpm 63cal
10) 1km - 4:52(4:52/km) 152/158bpm 70cal
11) 1km - 4:50(4:50/km) 155/161bpm 71cal
12) 0.02km - 4(4:20/km) 161/162bpm
4:51 5:07 4:48 4:48 4:59 5:03 4:45 4:43 4:48 4:52 4:50 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:59 |
1:59 |
7:57 |
125 92-138 |
993 |
174 170-180 |
0.50 |
3:53 |
1:54 |
7:36 |
136 131-142 |
1033 |
173 170-178 |
0.75 |
5:52 |
1:59 |
7:55 |
143 140-147 |
1131 |
173 172-176 |
1.00 |
8:02 |
2:10 |
8:42 |
141 137-149 |
1227 |
173 170-176 |
1.25 |
10:53 |
2:51 +54
|
11:25 |
137 110-145 |
1564 |
174 166-176 |
1.50 |
12:43 |
1:49 |
7:17 |
143 140-150 |
1042 |
174 172-176 |
1.75 |
14:46 |
2:03 |
8:13 |
144 139-150 |
1183 |
174 170-178 |
2.00 |
16:41 |
1:55 |
7:39 |
151 147-156 |
1155 |
175 172-182 |
2.25 |
19:01 |
2:21 +25
|
9:23 |
147 136-155 |
1378 |
173 154-180 |
2.50 |
20:57 |
1:56 |
7:44 |
152 141-157 |
1174 |
174 172-176 |
2.75 |
22:58 |
2:00 |
8:02 |
142 138-146 |
1140 |
174 172-176 |
3.00 |
25:02 |
2:04 |
8:16 |
145 141-148 |
1198 |
174 170-180 |
3.25 |
26:56 |
1:54 |
7:36 |
148 143-153 |
1124 |
175 172-180 |
3.50 |
29:04 |
2:08 +5
|
8:33 |
145 138-148 |
1240 |
173 118-180 |
3.75 |
31:11 |
2:07 |
8:28 |
148 146-151 |
1252 |
174 172-176 |
4.00 |
33:03 |
1:52 |
7:30 |
150 146-153 |
1125 |
176 174-178 |
4.25 |
35:00 |
1:56 |
7:46 |
150 146-155 |
1164 |
176 172-180 |
4.50 |
36:51 |
1:52 |
7:27 |
151 149-154 |
1124 |
177 174-180 |
4.75 |
39:23 |
2:32 +39
|
10:08 |
146 129-152 |
1480 |
177 174-180 |
5.00 |
41:19 |
1:56 |
7:44 |
140 133-148 |
1082 |
175 172-180 |
5.25 |
43:15 |
1:56 |
7:44 |
143 139-146 |
1106 |
174 172-176 |
5.50 |
46:10 |
2:55 +1:04
|
11:39 |
148 127-161 |
1724 |
174 166-178 |
5.75 |
48:11 |
2:01 |
8:05 |
155 148-163 |
1253 |
175 172-180 |
6.00 |
50:06 |
1:55 |
7:40 |
152 149-155 |
1166 |
175 174-178 |
6.25 |
52:07 |
2:01 |
8:05 |
153 148-158 |
1237 |
174 170-178 |
6.50 |
54:05 |
1:58 |
7:50 |
156 153-158 |
1222 |
176 172-178 |
6.75 |
56:01 |
1:56 |
7:46 |
154 150-158 |
1195 |
174 172-176 |
6.85 |
56:45 |
44 |
7:37 |
158 154-162 |
1204 |
175 172-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.9 |
174 |
6.8 |
53:42 |
8:17 |
Walk |
0.0 |
118 |
0 |
1 |
14:30 |
Pause |
5.1 |
- |
- |
3:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
41.27% |
More |
800m |
3:42 |
7:27 |
45.60% |
More |
1km |
4:41 |
7:32 |
47.39% |
More |
Mile |
7:42 |
7:42 |
50.00% |
More |
5k |
24:52 |
8:00 |
52.50% |
More |
5 miles |
41:07 |
8:13 |
51.79% |
More |
10k |
51:46 |
8:20 |
51.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
55.23 |
5km |
23:11 |
7:28 |
56.32 |
5M |
38:24 |
7:41 |
55.45 |
10km |
48:21 |
7:47 |
55.10 |
10M |
1:20:04 |
8:00 |
55.01 |
Half |
1:46:36 |
8:08 |
54.27 |
20M |
2:46:56 |
8:21 |
54.91 |
Mara |
3:42:16 |
8:29 |
54.99 |
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