Sun 21st Jun 2020 at 10:00am by MarekNowak
Run > General
-
Time
3:26:24
-
Miles
26.45
-
Min/mi
7:48
-
Pacing
86%
-
WAVA
59.59
-
Stride(cm)
117
-
Cals
2311
-
Cadence
176
-
BPM
148
-
%MHR
79.8
-
B/mi
1153
-
Asc(m)
312
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:17(5:17/km) 142/152bpm 68cal 11.37/12.09kmph
2) 1km - 4:58(4:58/km) 145/152bpm 65cal 12.07/12.73kmph
3) 1km - 4:51(4:51/km) 144/149bpm 62cal 12.38/13.07kmph
4) 1km - 4:46(4:46/km) 139/146bpm 56cal 12.59/12.9kmph
5) 1km - 4:59(4:59/km) 143/153bpm 60cal 12.05/12.77kmph
6) 1km - 4:59(4:59/km) 148/157bpm 64cal 12.02/12.7kmph
7) 1km - 4:53(4:53/km) 148/153bpm 64cal 12.28/12.83kmph
8) 1km - 4:53(4:53/km) 140/148bpm 54cal 12.28/13.64kmph
9) 1km - 4:42(4:42/km) 144/149bpm 55cal 12.77/13.6kmph
10) 1km - 5:00(5:00/km) 148/152bpm 62cal 11.99/13kmph
11) 1km - 5:08(5:08/km) 149/162bpm 63cal 11.69/12.5kmph
12) 1km - 4:45(4:45/km) 140/148bpm 46cal 12.61/13.27kmph
13) 1km - 4:56(4:56/km) 137/147bpm 41cal 12.15/12.9kmph
14) 1km - 4:59(4:59/km) 143/150bpm 52cal 12.05/13.03kmph
15) 1km - 4:45(4:45/km) 144/149bpm 52cal 12.64/13.71kmph
16) 1km - 4:38(4:38/km) 146/152bpm 52cal 12.95/13.71kmph
17) 1km - 4:38(4:38/km) 146/151bpm 50cal 12.94/13.3kmph
18) 1km - 4:49(4:49/km) 143/146bpm 44cal 12.44/13.1kmph
19) 1km - 4:48(4:48/km) 141/145bpm 38cal 12.5/12.63kmph
20) 1km - 4:35(4:35/km) 144/149bpm 42cal 13.11/13.71kmph
21) 1km - 4:46(4:46/km) 146/151bpm 48cal 12.58/13.23kmph
22) 1km - 4:46(4:46/km) 147/152bpm 49cal 12.61/13kmph
23) 1km - 4:53(4:53/km) 147/150bpm 48cal 12.27/12.97kmph
24) 1km - 4:50(4:50/km) 145/149bpm 41cal 12.41/12.87kmph
25) 1km - 4:52(4:52/km) 146/150bpm 44cal 12.31/13.33kmph
26) 1km - 4:49(4:49/km) 150/154bpm 55cal 12.45/13.2kmph
27) 1km - 5:01(5:01/km) 150/155bpm 55cal 11.96/12.73kmph
28) 1km - 4:43(4:43/km) 150/156bpm 54cal 12.73/13.5kmph
29) 1km - 4:43(4:43/km) 149/153bpm 49cal 12.74/13.44kmph
30) 1km - 4:54(4:54/km) 150/156bpm 50cal 12.23/14.91kmph
31) 1km - 4:47(4:47/km) 153/158bpm 59cal 12.55/13.44kmph
32) 1km - 4:52(4:52/km) 151/154bpm 54cal 12.31/13.37kmph
33) 1km - 4:49(4:49/km) 154/159bpm 59cal 12.44/12.77kmph
34) 1km - 4:39(4:39/km) 157/160bpm 60cal 12.9/13.2kmph
35) 1km - 4:46(4:46/km) 155/158bpm 60cal 12.6/13.5kmph
36) 1km - 4:43(4:43/km) 153/158bpm 53cal 12.72/13.74kmph
37) 1km - 4:44(4:44/km) 154/158bpm 57cal 12.7/13.81kmph
38) 1km - 4:46(4:46/km) 156/159bpm 60cal 12.57/13.1kmph
39) 1km - 5:04(5:04/km) 155/158bpm 59cal 11.85/13.84kmph
40) 1km - 4:44(4:44/km) 155/161bpm 57cal 12.69/13.33kmph
41) 1km - 4:54(4:54/km) 155/158bpm 58cal 12.23/13.17kmph
42) 1km - 5:05(5:05/km) 155/160bpm 60cal 11.79/12.73kmph
43) 0.57km - 2:53(5:02/km) 154/156bpm 32cal 11.9/11.22kmph
5:17 4:58 4:51 4:46 4:59 4:59 4:53 4:53 4:42 5:00 5:08 4:45 4:56 4:59 4:45 4:38 4:38 4:49 4:48 4:35 4:46 4:46 4:53 4:50 4:52 4:49 5:01 4:43 4:43 4:54 4:47 4:52 4:49 4:39 4:46 4:43 4:44 4:46 5:04 4:44 4:54 5:05 2:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:22 |
8:22 |
8:22 |
142 107-152 |
1187 |
172 112-178 |
23/11 |
2.00 |
16:09 |
7:47 |
7:47 |
144 138-151 |
1121 |
173 168-178 |
7/9 |
3.00 |
25:05 |
8:56 +1:09
|
8:56 |
140 111-153 |
1250 |
173 152-184 |
20/18 |
4.00 |
33:10 |
8:05 |
8:05 |
148 141-155 |
1196 |
174 170-180 |
28/0 |
5.00 |
40:57 |
7:48 |
7:48 |
143 133-152 |
1115 |
174 164-182 |
3/33 |
6.00 |
48:37 |
7:39 |
7:39 |
145 139-150 |
1110 |
175 164-182 |
9/11 |
7.00 |
56:54 |
8:17 |
8:17 |
148 140-161 |
1226 |
174 160-180 |
40/9 |
8.00 |
1:04:42 |
7:48 |
7:48 |
137 129-146 |
1070 |
175 160-184 |
1/45 |
9.00 |
1:12:57 |
8:15 +20
|
8:15 |
144 136-150 |
1188 |
175 132-178 |
10/10 |
10.00 |
1:20:26 |
7:29 |
7:29 |
145 140-151 |
1084 |
176 174-180 |
7/6 |
11.00 |
1:27:58 |
7:32 |
7:32 |
145 139-151 |
1093 |
176 174-180 |
4/3 |
12.00 |
1:35:39 |
7:41 |
7:41 |
142 136-147 |
1090 |
175 172-180 |
10/12 |
13.00 |
1:43:13 |
7:34 |
7:34 |
145 141-151 |
1098 |
175 172-180 |
10/11 |
14.00 |
1:50:52 |
7:39 |
7:39 |
147 143-151 |
1125 |
176 174-178 |
8/8 |
15.00 |
1:58:48 |
7:56 |
7:56 |
145 141-149 |
1150 |
175 174-178 |
5/4 |
16.00 |
2:06:33 |
7:45 |
7:45 |
148 139-153 |
1147 |
176 174-184 |
8/11 |
17.00 |
2:14:35 |
8:02 |
8:02 |
150 145-156 |
1205 |
177 174-182 |
11/8 |
18.00 |
2:22:04 |
7:29 |
7:29 |
150 146-153 |
1122 |
178 174-192 |
6/7 |
19.00 |
2:29:54 |
7:51 |
7:51 |
151 145-158 |
1185 |
178 168-204 |
9/8 |
20.00 |
2:37:39 |
7:45 |
7:45 |
151 148-155 |
1169 |
178 176-182 |
9/14 |
21.00 |
2:45:18 |
7:39 |
7:39 |
156 152-160 |
1194 |
177 172-180 |
10/9 |
22.00 |
2:53:24 |
8:05 +31
|
8:05 |
154 144-158 |
1246 |
178 174-184 |
17/15 |
23.00 |
3:01:03 |
7:39 |
7:39 |
154 149-157 |
1178 |
178 172-184 |
6/7 |
24.00 |
3:09:01 |
7:59 |
7:59 |
155 152-159 |
1236 |
177 176-182 |
12/13 |
25.00 |
3:17:10 |
8:08 +24
|
8:08 |
155 149-159 |
1262 |
177 118-182 |
10/8 |
26.00 |
3:25:18 |
8:08 +11
|
8:08 |
155 151-158 |
1260 |
177 170-182 |
6/6 |
26.45 |
3:29:00 |
3:42 |
8:12 |
153 151-156 |
1253 |
177 170-182 |
5/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
175 |
26.4 |
3:26:36 |
7:49 |
Walk |
1.1 |
111 |
0 |
2:13 |
3:14:35 |
Pause |
0.1 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
41.66% |
More |
800m |
3:37 |
7:17 |
46.52% |
More |
1km |
4:33 |
7:20 |
48.37% |
More |
Mile |
7:24 |
7:24 |
51.26% |
More |
5k |
23:26 |
7:33 |
54.90% |
More |
5 miles |
37:55 |
7:35 |
55.60% |
More |
10k |
47:26 |
7:38 |
55.68% |
More |
10 miles |
1:16:51 |
7:41 |
56.93% |
More |
Half |
1:40:42 |
7:41 |
57.57% |
More |
20 miles |
2:35:38 |
7:47 |
58.58% |
More |
Mara |
3:26:38 |
7:53 |
58.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
60.20 |
5km |
21:05 |
6:47 |
61.02 |
5M |
35:01 |
7:00 |
60.19 |
10km |
44:08 |
7:06 |
59.84 |
10M |
1:13:15 |
7:20 |
59.73 |
Half |
1:37:39 |
7:27 |
58.91 |
20M |
2:33:15 |
7:40 |
59.49 |
Mara |
3:24:19 |
7:48 |
59.49 |
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