Sat 25th Jan 2020 at 7:00am by Nigel B
Run > General
-
Time
53:47
-
Miles
5.80
-
Min/mi
9:16
-
Pacing
45%
-
WAVA
53.26
-
Stride(cm)
111
-
Cals
624
-
Cadence
156
-
BPM
140
-
%MHR
82.1
-
B/mi
1302
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:44(5:44/km) 133/142bpm 67cal 10.47/11.66kmph
2) 1km - 5:43(5:43/km) 147/153bpm 78cal 10.49/12.6kmph
3) 1km - 5:33(5:33/km) 142/151bpm 69cal 10.8/12.63kmph
4) 1km - 5:24(5:24/km) 147/158bpm 70cal 11.11/12.39kmph
5) 1km - 5:22(5:22/km) 144/150bpm 66cal 11.18/12.6kmph
6) 1km - 5:16(5:16/km) 145/149bpm 64cal 11.39/13.1kmph
7) 1km - 5:41(5:41/km) 146/152bpm 69cal 10.56/11.66kmph
8) 1km - 5:28(5:28/km) 141/150bpm 58cal 10.97/13.13kmph
9) 1km - 6:31(6:31/km) 141/149bpm 65cal 9.2/11.59kmph
10) 0.33km - 3:04(9:24/km) 123/145bpm 18cal 6.38/12.64kmph
5:44 5:43 5:33 5:24 5:22 5:16 5:41 5:28 6:31 3:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:29 |
2:29 |
9:54 |
123 86-140 |
1218 |
155 106-162 |
0.50 |
4:40 |
2:12 |
8:47 |
138 134-142 |
1211 |
158 156-160 |
0.75 |
6:55 |
2:15 |
8:59 |
138 133-148 |
1239 |
160 156-166 |
1.00 |
9:07 |
2:12 |
8:50 |
146 143-148 |
1290 |
160 156-162 |
1.25 |
12:40 |
3:32 +1:07
|
14:09 |
147 109-153 |
2079 |
152 86-162 |
1.50 |
14:55 |
2:15 |
9:02 |
135 117-148 |
1219 |
155 120-164 |
1.75 |
17:07 |
2:12 |
8:47 |
149 146-151 |
1308 |
160 156-162 |
2.00 |
19:16 |
2:10 |
8:39 |
145 140-150 |
1254 |
160 158-162 |
2.25 |
21:36 |
2:20 |
9:18 |
154 148-158 |
1433 |
159 156-162 |
2.50 |
23:39 |
2:03 |
8:11 |
139 134-149 |
1138 |
158 156-158 |
2.75 |
25:47 |
2:08 |
8:32 |
140 136-144 |
1195 |
158 156-160 |
3.00 |
28:00 |
2:13 |
8:52 |
147 144-149 |
1303 |
158 156-158 |
3.25 |
30:05 |
2:06 |
8:23 |
148 146-149 |
1240 |
156 110-162 |
3.50 |
32:14 |
2:08 |
8:33 |
146 144-147 |
1249 |
159 158-160 |
3.75 |
34:21 |
2:07 |
8:27 |
142 137-146 |
1201 |
158 156-160 |
4.00 |
36:46 |
2:25 |
9:41 |
141 135-151 |
1365 |
157 144-162 |
4.25 |
38:56 |
2:10 |
8:41 |
151 149-152 |
1311 |
159 158-160 |
4.50 |
41:08 |
2:12 |
8:48 |
148 146-150 |
1302 |
158 156-162 |
4.75 |
44:37 |
3:29 +1:22
|
13:56 |
136 107-148 |
1895 |
154 84-164 |
5.00 |
47:23 |
2:46 |
11:03 |
139 126-143 |
1535 |
151 98-160 |
5.25 |
49:36 |
2:13 |
8:52 |
143 129-149 |
1268 |
157 152-168 |
5.50 |
51:49 |
2:13 |
8:53 |
143 137-147 |
1271 |
157 152-160 |
5.75 |
57:47 |
5:58 +2:09
|
23:51 |
125 90-148 |
2982 |
150 98-166 |
5.80 |
58:26 |
39 |
14:21 |
143 142-145 |
2052 |
146 126-160 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.1 |
158 |
5.7 |
51:04 |
9:30 |
Walk |
4.8 |
110 |
0.1 |
2:57 |
41:22 |
Still |
1.9 |
- |
- |
1:09 |
- |
Pause |
5.3 |
- |
- |
3:16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
41.94% |
More |
800m |
4:07 |
8:16 |
48.77% |
More |
1km |
5:10 |
8:18 |
50.58% |
More |
Mile |
8:29 |
8:29 |
52.26% |
More |
5k |
27:06 |
8:43 |
55.68% |
More |
5 miles |
47:02 |
9:24 |
52.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:21 |
8:21 |
53.07 |
5km |
27:45 |
8:56 |
54.38 |
5M |
45:57 |
9:11 |
53.55 |
10km |
57:52 |
9:19 |
53.14 |
10M |
1:35:49 |
9:35 |
53.08 |
Half |
2:07:34 |
9:44 |
52.37 |
20M |
3:19:46 |
9:59 |
53.00 |
Mara |
4:25:57 |
10:09 |
53.08 |
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