Sat 18th Jan 2020 at 6:00am by cdnhawk65
Run > General
-
Time
3:00:25
-
Miles
16.08
-
Min/mi
11:13
-
Pacing
50%
-
WAVA
46.44
-
Stride(cm)
87
-
Cals
1332
-
Cadence
165
-
BPM
114
-
%MHR
66.6
-
B/mi
1278
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:40(6:40/km) 112/122bpm 61cal 9/10.92kmph
2) 1km - 7:22(7:22/km) 110/120bpm 61cal 8.15/9.67kmph
3) 1km - 6:47(6:47/km) 108/112bpm 50cal 8.84/9.57kmph
4) 1km - 7:41(7:41/km) 108/115bpm 53cal 7.8/10.28kmph
5) 1km - 7:33(7:33/km) 109/122bpm 52cal 7.95/11.02kmph
6) 1km - 6:52(6:52/km) 114/121bpm 53cal 8.74/9.77kmph
7) 1km - 7:40(7:40/km) 91/113bpm 29cal 7.83/12.56kmph
8) 1km - 7:17(7:17/km) 105/117bpm 40cal 8.23/8.94kmph
9) 1km - 7:04(7:04/km) 108/114bpm 43cal 8.5/9.41kmph
10) 1km - 7:00(7:00/km) 110/115bpm 45cal 8.56/10.71kmph
11) 1km - 7:00(7:00/km) 108/114bpm 41cal 8.57/9.51kmph
12) 1km - 6:53(6:53/km) 111/117bpm 43cal 8.73/9.47kmph
13) 1km - 7:07(7:07/km) 111/118bpm 45cal 8.42/9.41kmph
14) 1km - 7:13(7:13/km) 109/116bpm 40cal 8.32/9.27kmph
15) 1km - 7:37(7:37/km) 110/120bpm 44cal 7.87/9.61kmph
16) 1km - 6:35(6:35/km) 115/121bpm 47cal 9.13/9.94kmph
17) 1km - 6:50(6:50/km) 120/125bpm 56cal 8.79/9.51kmph
18) 1km - 6:46(6:46/km) 121/127bpm 57cal 8.86/9.37kmph
19) 1km - 6:33(6:33/km) 124/129bpm 60cal 9.17/9.98kmph
20) 1km - 6:37(6:37/km) 126/131bpm 62cal 9.08/9.98kmph
21) 1km - 7:23(7:23/km) 120/126bpm 50cal 8.13/9.14kmph
22) 1km - 6:56(6:56/km) 122/127bpm 51cal 8.65/9.67kmph
23) 1km - 6:30(6:30/km) 126/132bpm 57cal 9.24/9.81kmph
24) 1km - 6:36(6:36/km) 128/134bpm 62cal 9.08/9.57kmph
25) 1km - 6:21(6:21/km) 132/139bpm 68cal 9.45/9.81kmph
26) 0.88km - 5:33(6:19/km) 135/141bpm 62cal 9.49/9.81kmph
6:40 7:22 6:47 7:41 7:33 6:52 7:40 7:17 7:04 7:00 7:00 6:53 7:07 7:13 7:37 6:35 6:50 6:46 6:33 6:37 7:23 6:56 6:30 6:36 6:21 5:33
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:06 |
5:06 +5
|
10:12 |
108 78-122 |
1101 |
173 166-188 |
| 1.00 |
11:06 |
6:00 |
12:01 |
112 99-120 |
1346 |
165 104-186 |
| 1.50 |
17:00 |
5:53 |
11:47 |
109 103-117 |
1283 |
164 108-174 |
| 2.00 |
22:29 |
5:30 |
11:00 |
108 104-112 |
1187 |
166 162-172 |
| 2.50 |
28:40 |
6:11 |
12:21 |
107 96-115 |
1322 |
160 106-176 |
| 3.00 |
35:00 |
6:20 |
12:41 |
107 87-122 |
1356 |
151 100-178 |
| 3.50 |
40:34 |
5:34 +5
|
11:07 |
115 108-121 |
1279 |
169 164-176 |
| 4.00 |
48:29 |
7:55 +1:44
|
15:51 |
95 70-117 |
1505 |
154 116-176 |
| 4.50 |
55:58 |
7:29 +1:45
|
14:58 |
97 69-108 |
1452 |
165 122-172 |
| 5.00 |
1:01:51 |
5:52 |
11:45 |
106 102-116 |
1245 |
167 160-180 |
| 5.50 |
1:07:54 |
6:04 +20
|
12:07 |
107 97-114 |
1297 |
167 162-174 |
| 6.00 |
1:13:21 |
5:27 |
10:53 |
110 107-113 |
1198 |
167 164-172 |
| 6.50 |
1:19:00 |
5:39 +3
|
11:19 |
110 102-114 |
1244 |
167 160-174 |
| 7.00 |
1:24:47 |
5:47 |
11:34 |
108 103-113 |
1249 |
166 160-172 |
| 7.50 |
1:30:18 |
5:30 |
11:00 |
112 106-116 |
1233 |
166 162-172 |
| 8.00 |
1:37:34 |
7:17 +1:41
|
14:33 |
110 88-117 |
1601 |
167 164-172 |
| 8.50 |
1:43:47 |
6:13 +6
|
12:27 |
108 99-113 |
1344 |
167 162-174 |
| 9.00 |
1:49:41 |
5:54 +10
|
11:48 |
112 105-119 |
1321 |
166 158-174 |
| 9.50 |
1:59:36 |
9:54 +4:00
|
19:49 |
108 79-115 |
2140 |
167 158-172 |
| 10.00 |
2:05:01 |
5:26 |
10:51 |
117 111-121 |
1270 |
166 154-170 |
| 10.50 |
2:10:28 |
5:27 |
10:53 |
120 114-124 |
1306 |
166 164-172 |
| 11.00 |
2:16:01 |
5:33 |
11:06 |
121 115-125 |
1343 |
167 164-170 |
| 11.50 |
2:21:19 |
5:18 |
10:36 |
123 119-128 |
1304 |
167 160-170 |
| 12.00 |
2:26:28 |
5:09 |
10:19 |
126 121-129 |
1299 |
168 166-172 |
| 12.50 |
2:32:11 |
5:43 +17
|
11:26 |
124 118-130 |
1417 |
167 162-172 |
| 13.00 |
2:39:18 |
7:07 +1:13
|
14:14 |
118 103-126 |
1679 |
166 160-172 |
| 13.50 |
2:45:08 |
5:49 +8
|
11:39 |
122 116-127 |
1421 |
165 80-174 |
| 14.00 |
2:50:32 |
5:25 +6
|
10:49 |
124 118-128 |
1342 |
168 164-174 |
| 14.50 |
2:55:57 |
5:25 +10
|
10:50 |
127 120-133 |
1375 |
168 164-174 |
| 15.00 |
3:01:17 |
5:20 |
10:40 |
128 122-133 |
1365 |
169 164-176 |
| 15.50 |
3:06:25 |
5:07 |
10:14 |
133 128-139 |
1362 |
169 166-172 |
| 16.00 |
3:11:30 |
5:05 |
10:11 |
135 132-139 |
1374 |
168 166-176 |
| 16.08 |
3:12:18 |
48 |
10:02 |
135 132-137 |
1354 |
168 166-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
95.7 |
167 |
15.9 |
3:03:54 |
11:37 |
| Walk |
3.6 |
121 |
0.2 |
7:03 |
42:42 |
| Still |
0.2 |
- |
- |
20 |
- |
| Pause |
0.5 |
- |
- |
1:02 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:22 |
9:32 |
35.79% |
More |
| 800m |
4:59 |
10:01 |
40.29% |
More |
| 1km |
6:16 |
10:06 |
41.62% |
More |
| Mile |
10:10 |
10:10 |
43.56% |
More |
| 5k |
33:23 |
10:45 |
45.20% |
More |
| 5 miles |
55:25 |
11:05 |
44.40% |
More |
| 10k |
1:08:44 |
11:04 |
44.73% |
More |
| 10 miles |
1:57:58 |
11:48 |
43.11% |
More |
| Half |
2:37:23 |
12:01 |
42.78% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:30 |
9:30 |
46.65 |
| 5km |
31:35 |
10:10 |
47.78 |
| 5M |
52:18 |
10:28 |
47.05 |
| 10km |
1:05:51 |
10:36 |
46.69 |
| 10M |
1:49:03 |
10:54 |
46.64 |
| Half |
2:25:11 |
11:05 |
46.02 |
| 20M |
3:47:21 |
11:22 |
46.57 |
| Mara |
5:02:42 |
11:33 |
46.64 |
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