Fri 24th Jan 2020 at 7:00am by oscarussell
Run > General
-
Time
34:14
-
Miles
4.36
-
Min/mi
7:51
-
Pacing
90.8%
-
WAVA
53.56
-
Stride(cm)
125
-
Cals
506
-
Cadence
164
-
BPM
159
-
%MHR
92.8
-
B/mi
1245
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:59(4:59/km) 147/164bpm 68cal 12.04/12.39kmph
2) 1km - 4:53(4:53/km) 157/168bpm 72cal 12.29/12.73kmph
3) 1km - 4:49(4:49/km) 165/176bpm 74cal 12.48/12.8kmph
4) 1km - 4:52(4:52/km) 163/173bpm 74cal 12.34/12.97kmph
5) 1km - 5:10(5:10/km) 163/175bpm 77cal 11.6/13.37kmph
6) 1km - 4:43(4:43/km) 159/172bpm 69cal 12.71/13.27kmph
7) 1km - 4:42(4:42/km) 163/171bpm 71cal 12.78/13.57kmph
8) 0.02km - 7(5:10/km) 170/171bpm 1cal 11.62/12.39kmph
4:59 4:53 4:49 4:52 5:10 4:43 4:42 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:01 |
1:01 |
8:05 |
128 99-151 |
1035 |
165 156-168 |
0.25 |
2:02 |
1:01 |
8:09 |
155 150-160 |
1263 |
167 156-172 |
0.38 |
3:01 |
1:00 |
7:58 |
153 151-155 |
1218 |
165 162-168 |
0.50 |
4:01 |
59 |
7:55 |
153 150-163 |
1210 |
160 158-164 |
0.63 |
5:00 |
1:00 |
7:58 |
144 137-158 |
1146 |
163 160-164 |
0.75 |
5:59 |
58 |
7:45 |
149 147-150 |
1155 |
164 164-164 |
0.88 |
6:56 |
57 |
7:37 |
153 150-157 |
1165 |
166 164-168 |
1.00 |
7:56 |
1:00 |
8:02 |
161 157-165 |
1292 |
163 162-164 |
1.13 |
8:56 |
1:00 |
7:59 |
162 156-168 |
1294 |
165 164-168 |
1.25 |
9:55 |
59 |
7:50 |
162 159-166 |
1270 |
165 160-168 |
1.38 |
10:52 |
58 |
7:43 |
168 163-175 |
1297 |
165 164-168 |
1.50 |
11:51 |
58 |
7:44 |
167 164-169 |
1293 |
167 164-168 |
1.63 |
12:47 |
56 |
7:29 |
164 162-167 |
1228 |
166 164-168 |
1.75 |
13:45 |
58 |
7:47 |
165 163-170 |
1285 |
165 162-168 |
1.88 |
14:45 |
1:00 |
7:58 |
163 159-166 |
1297 |
166 162-168 |
2.00 |
15:47 |
1:02 |
8:15 |
168 165-173 |
1385 |
166 164-168 |
2.13 |
16:43 |
57 |
7:33 |
167 162-171 |
1261 |
165 162-166 |
2.25 |
17:39 |
56 |
7:25 |
160 157-163 |
1188 |
165 162-168 |
2.38 |
18:40 |
1:01 |
8:06 |
158 154-161 |
1280 |
165 164-168 |
2.50 |
19:39 |
59 |
7:51 |
160 158-162 |
1256 |
166 162-170 |
2.63 |
21:04 |
1:25 |
11:20 |
146 129-162 |
1655 |
142 106-172 |
2.75 |
22:01 |
57 |
7:36 |
167 159-174 |
1268 |
170 168-172 |
2.88 |
23:00 |
1:00 |
7:56 |
170 168-173 |
1350 |
167 164-170 |
3.00 |
23:56 |
56 |
7:26 |
167 165-168 |
1242 |
166 160-170 |
3.13 |
24:51 |
55 |
7:20 |
170 164-172 |
1248 |
164 162-166 |
3.25 |
25:48 |
57 |
7:36 |
149 144-168 |
1133 |
164 162-168 |
3.38 |
26:41 |
53 |
7:03 |
157 150-160 |
1108 |
166 164-168 |
3.50 |
27:37 |
56 |
7:25 |
159 157-162 |
1179 |
165 160-168 |
3.63 |
28:35 |
58 |
7:45 |
166 163-167 |
1287 |
167 164-170 |
3.75 |
29:36 |
1:02 |
8:12 |
168 163-171 |
1378 |
168 166-170 |
3.88 |
30:34 |
58 |
7:46 |
167 161-171 |
1296 |
164 156-168 |
4.00 |
31:30 |
56 |
7:25 |
164 162-166 |
1217 |
165 164-166 |
4.13 |
32:27 |
57 |
7:35 |
158 154-164 |
1198 |
166 162-170 |
4.25 |
33:21 |
54 |
7:09 |
161 159-164 |
1152 |
168 166-170 |
4.36 |
34:14 |
53 |
7:52 |
164 157-171 |
1290 |
165 162-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
165 |
4.3 |
33:31 |
7:46 |
Walk |
2.1 |
112 |
0 |
43 |
15:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:10 |
40.69% |
More |
800m |
3:39 |
7:21 |
46.14% |
More |
1km |
4:36 |
7:24 |
48.02% |
More |
Mile |
7:30 |
7:30 |
50.70% |
More |
5k |
24:14 |
7:48 |
53.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:11 |
7:11 |
52.92 |
5km |
23:54 |
7:42 |
53.93 |
5M |
39:35 |
7:55 |
53.32 |
10km |
49:50 |
8:01 |
53.06 |
10M |
1:22:32 |
8:15 |
53.04 |
Half |
1:49:53 |
8:23 |
52.36 |
20M |
2:52:04 |
8:36 |
52.99 |
Mara |
3:49:05 |
8:45 |
53.07 |
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