- heavy rain
- windy
-
Time
3:02:30
-
Miles
20.05
-
Min/mi
9:06
-
Pacing
87%
-
WAVA
55.66
-
Stride(cm)
102
-
Cals
1919
-
Cadence
173
-
BPM
132
-
%MHR
77.9
-
B/mi
1199
-
Asc(m)
221
-
Hillscore
5
-
Surface
Road
Notes & Comments
RAE8 x2, M4
===
1) 0.62m - 5:51(9:25/m) 121/133bpm 69cal 6.37/6.87mph
2) 0.62m - 5:50(9:24/m) 126/137bpm 70cal 6.39/6.82mph
3) 0.62m - 5:33(8:56/m) 127/133bpm 68cal 6.71/7.18mph
4) 0.62m - 5:30(8:50/m) 129/135bpm 69cal 6.79/6.95mph
5) 0.62m - 5:28(8:47/m) 131/137bpm 70cal 6.83/7.16mph
6) 0.62m - 5:48(9:19/m) 132/138bpm 73cal 6.44/7.1mph
7) 0.62m - 5:48(9:20/m) 133/137bpm 71cal 6.43/7.1mph
8) 0.62m - 5:49(9:22/m) 135/142bpm 73cal 6.4/7.22mph
9) 0.62m - 5:58(9:36/m) 129/135bpm 63cal 6.25/6.87mph
10) 0.62m - 5:48(9:21/m) 127/133bpm 59cal 6.42/7.24mph
11) 0.62m - 5:38(9:04/m) 126/134bpm 54cal 6.62/6.78mph
12) 0.62m - 5:44(9:14/m) 127/134bpm 54cal 6.5/7.08mph
13) 0.62m - 5:31(8:53/m) 131/139bpm 59cal 6.75/7.7mph
14) 0.62m - 5:27(8:46/m) 125/136bpm 42cal 6.84/7.08mph
15) 0.62m - 5:26(8:45/m) 131/137bpm 55cal 6.85/7.08mph
16) 0.62m - 5:22(8:38/m) 136/149bpm 64cal 6.95/7.41mph
17) 0.62m - 5:46(9:16/m) 137/140bpm 70cal 6.47/7.33mph
18) 0.62m - 5:40(9:07/m) 135/140bpm 64cal 6.58/6.89mph
19) 0.62m - 5:54(9:30/m) 132/140bpm 58cal 6.31/6.51mph
20) 0.62m - 5:29(8:50/m) 132/136bpm 48cal 6.79/7.1mph
21) 0.62m - 5:37(9:03/m) 131/136bpm 45cal 6.63/7.01mph
22) 0.62m - 5:37(9:02/m) 131/136bpm 46cal 6.65/7.01mph
23) 0.62m - 5:57(9:34/m) 130/136bpm 47cal 6.27/6.64mph
24) 0.62m - 5:39(9:06/m) 130/135bpm 42cal 6.59/6.99mph
25) 0.62m - 5:39(9:06/m) 133/141bpm 51cal 6.59/6.76mph
26) 0.62m - 5:37(9:02/m) 135/139bpm 55cal 6.65/6.82mph
27) 0.62m - 5:44(9:13/m) 134/137bpm 54cal 6.51/7.31mph
28) 0.62m - 5:42(9:11/m) 136/144bpm 57cal 6.53/7.26mph
29) 0.62m - 5:27(8:47/m) 140/147bpm 64cal 6.83/7.16mph
30) 0.62m - 5:20(8:34/m) 141/145bpm 64cal 7/7.2mph
31) 0.62m - 5:40(9:07/m) 140/143bpm 66cal 6.58/6.87mph
32) 0.62m - 5:46(9:17/m) 138/145bpm 59cal 6.47/7.01mph
33) 0.16m - 1:25(8:48/m) 140/142bpm 16cal 6.82/7.01mph
5:51 5:50 5:33 5:30 5:28 5:48 5:48 5:49 5:58 5:48 5:38 5:44 5:31 5:27 5:26 5:22 5:46 5:40 5:54 5:29 5:37 5:37 5:57 5:39 5:39 5:37 5:44 5:42 5:27 5:20 5:40 5:46 1:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:20 |
9:20 |
9:20 |
123 77-136 |
1149 |
174 116-206 |
13/8 |
2.00 |
18:31 |
9:11 +4
|
9:11 |
124 112-135 |
1138 |
174 150-186 |
7/19 |
3.00 |
27:19 |
8:48 |
8:48 |
130 126-136 |
1144 |
174 168-178 |
8/7 |
4.00 |
36:41 |
9:22 |
9:22 |
132 128-137 |
1236 |
174 166-180 |
14/5 |
5.00 |
45:58 |
9:17 |
9:17 |
134 127-142 |
1245 |
174 158-178 |
18/6 |
6.00 |
55:24 |
9:26 |
9:26 |
128 123-134 |
1207 |
171 156-182 |
7/15 |
7.00 |
1:04:31 |
9:07 |
9:07 |
126 118-134 |
1149 |
174 164-180 |
11/15 |
8.00 |
1:13:38 |
9:07 |
9:07 |
130 123-139 |
1185 |
176 168-182 |
18/10 |
9.00 |
1:22:28 |
8:50 |
8:50 |
126 117-137 |
1113 |
176 168-188 |
6/21 |
10.00 |
1:31:09 |
8:42 |
8:42 |
135 127-149 |
1174 |
178 172-188 |
7/6 |
11.00 |
1:40:16 |
9:07 |
9:07 |
135 127-140 |
1230 |
170 80-178 |
12/7 |
12.00 |
1:49:38 |
9:22 |
9:22 |
133 126-140 |
1245 |
171 128-212 |
20/15 |
13.00 |
1:58:37 |
8:59 |
8:59 |
131 126-136 |
1178 |
171 168-176 |
7/8 |
14.00 |
2:07:56 |
9:19 |
9:19 |
130 123-135 |
1210 |
174 162-178 |
11/13 |
15.00 |
2:17:23 |
9:27 +18
|
9:27 |
130 123-136 |
1228 |
173 162-180 |
12/7 |
16.00 |
2:26:21 |
8:59 |
8:59 |
134 130-141 |
1203 |
172 168-180 |
8/12 |
17.00 |
2:35:36 |
9:15 |
9:15 |
134 128-143 |
1240 |
173 162-184 |
13/17 |
18.00 |
2:44:31 |
8:55 |
8:55 |
138 128-147 |
1231 |
173 168-188 |
10/9 |
19.00 |
2:53:17 |
8:45 |
8:45 |
141 137-145 |
1234 |
174 170-182 |
5/6 |
20.00 |
3:03:35 |
10:18 +1:07
|
10:18 |
138 115-144 |
1422 |
175 156-184 |
7/6 |
20.04 |
3:03:59 |
24 |
8:53 |
140 139-140 |
1245 |
178 176-180 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
173 |
20 |
3:01:21 |
9:09 |
Walk |
0.8 |
137 |
0.1 |
1:25 |
17:03 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
0.6 |
- |
- |
1:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
40.66% |
More |
800m |
4:11 |
8:26 |
45.84% |
More |
1km |
5:13 |
8:24 |
48.02% |
More |
Mile |
8:33 |
8:33 |
49.86% |
More |
5k |
27:28 |
8:50 |
52.78% |
More |
5 miles |
44:48 |
8:58 |
52.66% |
More |
10k |
55:44 |
8:58 |
52.86% |
More |
10 miles |
1:30:42 |
9:04 |
53.69% |
More |
Half |
1:58:35 |
9:03 |
54.32% |
More |
20 miles |
3:03:29 |
9:10 |
55.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
69.26 |
5km |
22:09 |
7:08 |
65.43 |
5M |
37:56 |
7:35 |
62.20 |
10km |
48:30 |
7:48 |
60.74 |
10M |
1:23:05 |
8:19 |
58.61 |
Half |
1:52:46 |
8:36 |
56.69 |
20M |
3:01:59 |
9:06 |
55.66 |
Mara |
4:06:59 |
9:26 |
54.69 |
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