Sat 8th Feb 2020 at 10:00am by Monkswood
Run > General
-
Time
4:02:57
-
Miles
16.93
-
Min/mi
14:21
-
Pacing
48%
-
WAVA
33.98
-
Stride(cm)
77
-
Cals
2130
-
Cadence
145
-
BPM
140
-
%MHR
82.1
-
B/mi
2015
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:52(6:51/km) 133/168bpm 75cal 8.75/11.59kmph
2) 1km - 11:40(11:40/km) 139/152bpm 133cal 5.14/9.34kmph
3) 1km - 8:09(8:09/km) 144/156bpm 94cal 7.37/10.11kmph
4) 1km - 7:48(7:48/km) 142/175bpm 85cal 7.69/11.82kmph
5) 1km - 6:03(6:03/km) 152/157bpm 75cal 9.93/12.97kmph
6) 1km - 5:57(5:57/km) 148/155bpm 71cal 10.09/11.42kmph
7) 1km - 11:56(11:53/km) 135/163bpm 92cal 5.05/11.39kmph
8) 1km - 7:34(7:34/km) 129/140bpm 44cal 7.93/11.96kmph
9) 1km - 14:08(14:07/km) 132/161bpm 94cal 4.25/11.76kmph
10) 1km - 8:46(8:45/km) 148/164bpm 99cal 6.85/10.68kmph
11) 1km - 7:59(7:59/km) 157/190bpm 98cal 7.52/11.72kmph
12) 1km - 5:21(5:20/km) 143/168bpm 44cal 11.26/13.1kmph
13) 1km - 11:56(11:58/km) 122/143bpm 43cal 5.01/10.68kmph
14) 1km - 9:13(9:12/km) 132/150bpm 64cal 6.52/10.48kmph
15) 1km - 10:14(10:13/km) 129/147bpm 62cal 5.87/10.52kmph
16) 1km - 9:33(9:32/km) 134/165bpm 79cal 6.29/12.53kmph
17) 1km - 6:14(6:14/km) 144/151bpm 65cal 9.63/12.66kmph
18) 1km - 6:07(6:05/km) 144/170bpm 59cal 9.85/14.44kmph
19) 1km - 5:52(5:51/km) 145/163bpm 59cal 10.25/15.42kmph
20) 1km - 16:11(16:09/km) 140/174bpm 139cal 3.72/11.82kmph
21) 1km - 7:45(7:45/km) 152/174bpm 85cal 7.74/10.88kmph
22) 1km - 13:54(13:51/km) 127/167bpm 60cal 4.33/10.95kmph
23) 1km - 10:21(10:19/km) 141/173bpm 85cal 5.81/12.43kmph
24) 1km - 8:53(8:53/km) 144/163bpm 79cal 6.76/11.59kmph
25) 1km - 9:30(9:29/km) 158/189bpm 112cal 6.33/11.69kmph
26) 1km - 7:59(7:58/km) 149/178bpm 79cal 7.53/14.08kmph
27) 1km - 5:51(5:50/km) 144/163bpm 46cal 10.28/11.12kmph
28) 0.2km - 1:11(5:59/km) 144/148bpm 10cal 10.03/10.98kmph
6:52 11:40 8:09 7:48 6:03 5:57 11:56 7:34 14:08 8:46 7:59 5:21 11:56 9:13 10:14 9:33 6:14 6:07 5:52 16:11 7:45 13:54 10:21 8:53 9:30 7:59 5:51 1:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
5:18 |
5:18 |
10:37 |
131 100-168 |
1390 |
161 98-170 |
1.00 |
12:54 |
7:36 |
15:12 |
138 123-152 |
2097 |
138 96-166 |
1.50 |
21:04 |
8:10 |
16:21 |
141 131-152 |
2305 |
127 82-170 |
2.00 |
28:40 |
7:35 |
15:10 |
140 110-161 |
2124 |
133 94-166 |
2.50 |
34:37 |
5:57 |
11:54 |
144 123-175 |
1713 |
148 88-170 |
3.00 |
39:11 |
4:34 |
9:08 |
152 149-157 |
1389 |
162 150-184 |
3.50 |
44:16 |
5:06 |
10:12 |
149 140-154 |
1519 |
165 160-178 |
4.00 |
52:53 |
8:37 |
17:13 |
139 114-155 |
2393 |
150 90-190 |
4.50 |
1:00:18 |
7:24 |
14:49 |
134 114-163 |
1985 |
160 110-220 |
5.00 |
1:06:11 |
5:54 |
11:47 |
126 106-139 |
1485 |
169 156-184 |
5.50 |
1:17:51 |
11:40 |
23:20 |
131 109-147 |
3056 |
114 90-170 |
6.00 |
1:25:59 |
8:08 |
16:15 |
146 128-164 |
2373 |
142 88-170 |
6.50 |
1:33:32 |
7:34 |
15:07 |
152 122-190 |
2299 |
142 80-228 |
7.00 |
1:38:14 |
4:42 |
9:23 |
168 164-187 |
1577 |
171 160-200 |
7.50 |
1:42:34 |
4:20 |
8:40 |
135 120-165 |
1170 |
166 160-174 |
8.00 |
1:52:16 |
9:42 |
19:25 |
122 100-141 |
2369 |
117 90-162 |
8.50 |
2:01:11 |
8:54 |
17:48 |
130 103-149 |
2315 |
133 94-166 |
9.00 |
2:06:37 |
5:26 |
10:53 |
141 119-147 |
1534 |
167 162-174 |
9.50 |
2:17:28 |
10:50 |
21:41 |
125 98-165 |
2710 |
123 88-200 |
10.00 |
2:23:34 |
6:06 |
12:12 |
147 135-154 |
1793 |
174 158-200 |
10.50 |
2:28:33 |
4:59 |
9:59 |
143 122-151 |
1427 |
163 116-180 |
11.00 |
2:33:09 |
4:36 |
9:13 |
142 124-167 |
1308 |
166 110-192 |
11.50 |
2:38:34 |
5:25 |
10:50 |
146 132-170 |
1583 |
161 116-180 |
12.00 |
2:44:09 |
5:35 |
11:10 |
143 132-152 |
1596 |
165 116-186 |
12.50 |
2:58:05 |
13:56 |
27:52 |
140 95-174 |
3902 |
118 30-168 |
13.00 |
3:04:10 |
6:04 |
12:09 |
152 130-169 |
1847 |
152 92-172 |
13.50 |
3:13:32 |
9:22 |
18:44 |
133 106-167 |
2493 |
147 90-234 |
14.00 |
3:24:32 |
11:00 |
22:00 |
133 102-173 |
2925 |
146 82-182 |
14.50 |
3:31:13 |
6:42 |
13:23 |
150 114-168 |
2008 |
162 110-184 |
15.00 |
3:40:03 |
8:49 |
17:38 |
141 120-155 |
2487 |
124 80-170 |
15.50 |
3:47:24 |
7:21 |
14:42 |
164 134-189 |
2411 |
152 102-198 |
16.00 |
3:54:19 |
6:56 |
13:51 |
150 114-178 |
2078 |
152 116-172 |
16.50 |
3:58:56 |
4:37 |
9:15 |
149 127-163 |
1377 |
165 162-168 |
16.93 |
4:02:59 |
4:03 |
9:31 |
143 139-146 |
1360 |
168 164-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
61.9 |
165 |
13.6 |
2:30:20 |
11:05 |
Walk |
36.6 |
105 |
3.4 |
1:28:50 |
26:25 |
Still |
1.6 |
- |
- |
3:50 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
43.16% |
More |
800m |
3:59 |
8:01 |
46.95% |
More |
1km |
5:02 |
8:06 |
48.53% |
More |
Mile |
8:56 |
8:56 |
46.58% |
More |
5k |
37:46 |
12:10 |
37.48% |
More |
5 miles |
1:04:34 |
12:55 |
35.66% |
More |
10k |
1:19:11 |
12:45 |
36.30% |
More |
10 miles |
2:14:42 |
13:28 |
35.24% |
More |
Half |
3:07:02 |
14:17 |
33.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:07 |
12:07 |
34.35 |
5km |
40:16 |
12:58 |
35.16 |
5M |
1:06:41 |
13:20 |
34.53 |
10km |
1:23:58 |
13:31 |
34.23 |
10M |
2:19:02 |
13:54 |
34.14 |
Half |
3:05:07 |
14:08 |
33.66 |
20M |
4:49:53 |
14:30 |
34.06 |
Mara |
6:25:57 |
14:44 |
34.11 |
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