Tue 4th Aug 2020 at 6:00pm by Running Sam
Run > General
-
Time
34:10
-
Miles
4.01
-
Min/mi
8:31
-
Pacing
46.4%
-
WAVA
61.96
-
Stride(cm)
106
-
Cals
332
-
Cadence
178
-
BPM
141
-
%MHR
82.7
-
B/mi
1204
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:50(8:50/m) 139/152bpm 86cal 6.79/7.2mph
2) 1m - 8:48(8:48/m) 146/152bpm 89cal 6.82/7.7mph
3) 1m - 8:23(8:23/m) 143/157bpm 78cal 7.16/7.97mph
4) 1m - 8:07(8:07/m) 148/159bpm 79cal 7.4/8.12mph
5) 0.01m - 3(7:02/m) 157/157bpm 8.54/7.37mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:06 |
1:06 |
8:50 |
109 75-129 |
962 |
180 178-186 |
0.25 |
2:13 |
1:06 |
8:51 |
135 128-140 |
1195 |
177 176-178 |
0.38 |
3:22 |
1:10 |
9:19 |
140 138-142 |
1304 |
177 176-178 |
0.50 |
4:29 |
1:07 |
8:55 |
141 140-143 |
1258 |
177 174-178 |
0.63 |
5:36 |
1:07 |
8:55 |
144 142-145 |
1283 |
178 176-180 |
0.75 |
6:42 |
1:05 |
8:44 |
145 144-148 |
1266 |
178 176-180 |
0.88 |
7:45 |
1:04 |
8:29 |
148 146-150 |
1255 |
178 176-180 |
1.00 |
8:49 |
1:04 |
8:29 |
151 149-152 |
1281 |
178 176-180 |
1.13 |
9:54 |
1:05 |
8:39 |
150 147-152 |
1298 |
179 176-180 |
1.25 |
11:02 |
1:08 |
9:07 |
149 148-151 |
1357 |
177 176-180 |
1.38 |
12:05 |
1:03 |
8:26 |
148 147-150 |
1249 |
177 174-178 |
1.50 |
13:07 |
1:01 |
8:09 |
150 149-151 |
1222 |
177 176-178 |
1.63 |
14:13 |
1:06 |
8:49 |
148 147-152 |
1305 |
176 174-180 |
1.75 |
15:20 |
1:07 |
8:57 |
149 147-152 |
1335 |
175 174-178 |
1.88 |
18:00 |
2:40 +1:34
|
21:18 |
128 103-147 |
2726 |
171 100-178 |
2.00 |
19:11 |
1:11 |
9:31 |
142 131-148 |
1352 |
178 176-180 |
2.13 |
20:13 |
1:02 |
8:20 |
148 147-150 |
1233 |
177 174-180 |
2.25 |
21:17 |
1:03 |
8:26 |
147 145-150 |
1239 |
177 176-180 |
2.38 |
23:25 |
2:09 +1:03
|
17:09 |
135 117-151 |
2315 |
178 174-180 |
2.50 |
24:23 |
58 |
7:42 |
148 145-155 |
1140 |
179 176-180 |
2.63 |
26:04 |
1:41 +39
|
13:30 |
133 112-155 |
1796 |
180 176-184 |
2.75 |
27:11 |
1:07 |
8:54 |
153 150-156 |
1361 |
179 176-182 |
2.88 |
30:00 |
2:49 +1:46
|
22:30 |
130 101-157 |
2924 |
178 176-180 |
3.00 |
31:02 |
1:02 |
8:19 |
145 140-150 |
1206 |
178 176-182 |
3.13 |
33:10 |
2:08 +1:10
|
17:03 |
128 105-150 |
2182 |
182 178-186 |
3.25 |
34:11 |
1:01 |
8:12 |
151 146-155 |
1237 |
180 178-182 |
3.38 |
35:13 |
1:02 |
8:13 |
153 151-155 |
1258 |
179 178-180 |
3.50 |
36:10 |
57 |
7:39 |
151 150-153 |
1155 |
179 178-180 |
3.63 |
38:29 |
2:19 +1:19
|
18:30 |
136 112-153 |
2517 |
180 178-182 |
3.75 |
39:31 |
1:02 |
8:15 |
151 139-156 |
1245 |
181 178-184 |
3.88 |
40:35 |
1:04 |
8:34 |
157 156-159 |
1346 |
181 178-184 |
4.00 |
41:39 |
1:03 |
8:27 |
157 156-158 |
1327 |
181 178-184 |
4.01 |
41:42 |
3 |
8:45 |
156 156-156 |
1364 |
180 180-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.9 |
178 |
4 |
33:47 |
9:36 |
Walk |
7.1 |
104 |
0 |
3:17 |
29:48:28 |
Pause |
10.0 |
- |
- |
4:38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:50 |
49.33% |
More |
800m |
3:57 |
7:56 |
53.24% |
More |
1km |
5:18 |
8:32 |
51.59% |
More |
Mile |
8:35 |
8:35 |
54.39% |
More |
5k |
32:33 |
10:28 |
50.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
59.59 |
5km |
26:04 |
8:23 |
62.57 |
5M |
43:10 |
8:38 |
61.64 |
10km |
54:21 |
8:45 |
61.29 |
10M |
1:30:00 |
9:00 |
60.95 |
Half |
1:59:50 |
9:09 |
59.78 |
20M |
3:07:39 |
9:23 |
60.03 |
Mara |
4:09:51 |
9:32 |
59.70 |
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