Sat 18th Jan 2020 at 12:00pm by Sam Jelfs
Run > General
-
Time
2:51:55
-
Miles
21.23
-
Min/mi
8:06
-
Pacing
73%
-
WAVA
56.85
-
Stride(cm)
115
-
Cals
1930
-
Cadence
173
-
BPM
142
-
%MHR
82.9
-
B/mi
1148
-
Asc(m)
334
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:43(4:43/km) 129/140bpm 57cal
2) 1km - 4:42(4:42/km) 135/141bpm 61cal
3) 1km - 4:40(4:40/km) 137/142bpm 61cal
4) 1km - 4:39(4:39/km) 144/151bpm 65cal
5) 1km - 4:47(4:47/km) 134/145bpm 55cal
6) 1km - 4:48(4:48/km) 130/135bpm 49cal
7) 1km - 5:00(5:00/km) 136/145bpm 58cal
8) 1km - 4:55(4:55/km) 137/144bpm 58cal
9) 1km - 4:57(4:57/km) 135/146bpm 53cal
10) 1km - 5:11(5:11/km) 134/142bpm 52cal
11) 1km - 5:13(5:13/km) 134/139bpm 50cal
12) 1km - 5:02(5:02/km) 135/143bpm 52cal
13) 1km - 6:03(6:03/km) 133/144bpm 57cal
14) 1km - 5:15(5:15/km) 139/153bpm 57cal
15) 1km - 5:06(5:06/km) 150/157bpm 71cal
16) 1km - 5:22(5:22/km) 151/159bpm 76cal
17) 1km - 5:05(5:05/km) 145/154bpm 62cal
18) 1km - 5:01(5:01/km) 144/148bpm 58cal
19) 1km - 5:07(5:07/km) 139/148bpm 45cal
20) 1km - 5:11(5:11/km) 143/152bpm 57cal
21) 1km - 5:12(5:12/km) 139/146bpm 44cal
22) 1km - 5:16(5:16/km) 152/164bpm 70cal
23) 1km - 5:17(5:17/km) 153/159bpm 73cal
24) 1km - 5:17(5:17/km) 155/161bpm 76cal
25) 1km - 5:10(5:10/km) 144/151bpm 47cal
26) 1km - 5:07(5:07/km) 143/151bpm 42cal
27) 1km - 4:52(4:52/km) 142/149bpm 40cal
28) 1km - 4:45(4:45/km) 146/156bpm 47cal
29) 1km - 4:42(4:42/km) 149/155bpm 54cal
30) 1km - 4:45(4:45/km) 151/156bpm 60cal
31) 1km - 4:53(4:53/km) 151/155bpm 59cal
32) 1km - 4:59(4:59/km) 149/156bpm 54cal
33) 1km - 5:00(5:00/km) 147/154bpm 49cal
34) 1km - 4:59(4:59/km) 149/160bpm 52cal
35) 0.17km - 52(4:59/km) 151/156bpm 9cal
4:43 4:42 4:40 4:39 4:47 4:48 5:00 4:55 4:57 5:11 5:13 5:02 6:03 5:15 5:06 5:22 5:05 5:01 5:07 5:11 5:12 5:16 5:17 5:17 5:10 5:07 4:52 4:45 4:42 4:45 4:53 4:59 5:00 4:59 52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:35 |
7:35 |
7:35 |
128 74-140 |
970 |
173 166-176 |
12/9 |
2.00 |
15:07 |
7:32 |
7:32 |
137 133-148 |
1032 |
175 170-178 |
8/11 |
3.00 |
22:42 |
7:35 |
7:35 |
139 124-150 |
1054 |
174 170-178 |
11/9 |
4.00 |
30:30 |
7:49 |
7:49 |
131 124-141 |
1024 |
173 172-176 |
15/6 |
5.00 |
38:30 |
7:59 |
7:59 |
137 128-145 |
1094 |
173 170-178 |
28/32 |
6.00 |
46:36 |
8:06 |
8:06 |
135 127-146 |
1094 |
172 168-176 |
12/13 |
7.00 |
54:59 |
8:24 |
8:24 |
134 128-141 |
1125 |
172 168-176 |
27/27 |
8.00 |
1:05:19 |
10:20 +1:18
|
10:20 |
133 103-144 |
1374 |
169 98-176 |
26/25 |
9.00 |
1:13:36 |
8:17 |
8:17 |
142 129-156 |
1177 |
172 168-176 |
30/30 |
10.00 |
1:22:22 |
8:46 +15
|
8:46 |
150 141-159 |
1314 |
170 100-176 |
22/26 |
11.00 |
1:30:35 |
8:13 |
8:13 |
145 135-154 |
1190 |
173 170-176 |
14/12 |
12.00 |
1:38:49 |
8:14 |
8:14 |
140 134-150 |
1153 |
173 170-176 |
28/12 |
13.00 |
1:47:35 |
8:46 +24
|
8:46 |
139 120-146 |
1219 |
173 168-176 |
19/32 |
14.00 |
1:56:45 |
9:10 +43
|
9:10 |
151 137-164 |
1383 |
172 154-176 |
12/10 |
15.00 |
2:05:14 |
8:29 |
8:29 |
154 137-161 |
1307 |
172 168-178 |
6/9 |
16.00 |
2:13:27 |
8:13 |
8:13 |
144 136-151 |
1184 |
173 170-178 |
10/8 |
17.00 |
2:22:29 |
9:02 +1:07
|
9:02 |
142 117-153 |
1282 |
174 170-178 |
15/15 |
18.00 |
2:30:06 |
7:37 |
7:37 |
149 144-156 |
1135 |
175 172-178 |
10/9 |
19.00 |
2:37:47 |
7:42 |
7:42 |
151 146-155 |
1161 |
175 172-180 |
8/7 |
20.00 |
2:45:48 |
8:01 |
8:01 |
149 144-156 |
1194 |
175 172-180 |
3/4 |
21.00 |
2:53:53 |
8:05 |
8:05 |
148 141-159 |
1197 |
175 172-180 |
8/10 |
21.23 |
2:55:42 |
1:49 |
7:45 |
152 147-156 |
1179 |
175 172-178 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
173 |
21.2 |
2:51:34 |
8:15 |
Walk |
0.3 |
109 |
0 |
34 |
41:23 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
2.0 |
- |
- |
3:32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
41.22% |
More |
800m |
3:39 |
7:21 |
46.29% |
More |
1km |
4:35 |
7:23 |
48.33% |
More |
Mile |
7:25 |
7:25 |
51.87% |
More |
5k |
23:31 |
7:34 |
55.53% |
More |
5 miles |
38:29 |
7:42 |
55.34% |
More |
10k |
48:22 |
7:47 |
55.09% |
More |
10 miles |
1:22:22 |
8:14 |
53.48% |
More |
Half |
1:48:19 |
8:16 |
53.82% |
More |
20 miles |
2:45:47 |
8:17 |
55.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
57.15 |
5km |
22:25 |
7:13 |
58.25 |
5M |
37:07 |
7:25 |
57.37 |
10km |
46:44 |
7:31 |
57.01 |
10M |
1:17:24 |
7:44 |
56.91 |
Half |
1:43:03 |
7:52 |
56.14 |
20M |
2:41:23 |
8:04 |
56.80 |
Mara |
3:34:51 |
8:12 |
56.89 |
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