Sun 6th Sep 2020 at 9:00am by Monkswood
Run > General
-
Time
3:26:35
-
Miles
18.39
-
Min/mi
11:14
-
Pacing
34%
-
WAVA
43.67
-
Stride(cm)
120
-
Cals
1867
-
Cadence
119
-
BPM
140
-
%MHR
81.8
-
B/mi
1572
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:31(6:31/km) 145/163bpm 40cal 9.2/10.25kmph
2) 1km - 6:02(6:02/km) 139/157bpm 62cal 9.94/10.98kmph
3) 1km - 7:49(7:49/km) 130/150bpm 75cal 7.68/10.38kmph
4) 1km - 8:28(8:28/km) 134/150bpm 85cal 7.09/11.12kmph
5) 1km - 10:42(10:42/km) 136/153bpm 104cal 5.61/11.19kmph
6) 1km - 7:46(7:46/km) 130/154bpm 65cal 7.72/14.28kmph
7) 1km - 12:25(12:25/km) 131/157bpm 102cal 4.83/7.86kmph
8) 1km - 5:55(5:55/km) 142/150bpm 63cal 10.14/13.91kmph
9) 1km - 6:51(6:51/km) 150/158bpm 80cal 8.77/10.95kmph
10) 1km - 7:42(7:42/km) 142/160bpm 72cal 7.8/10.68kmph
11) 1km - 6:19(6:19/km) 147/153bpm 70cal 9.5/11.62kmph
12) 1km - 6:24(6:24/km) 153/163bpm 77cal 9.37/11.72kmph
13) 1km - 7:08(7:08/km) 151/161bpm 82cal 8.42/11.39kmph
14) 1km - 6:10(6:10/km) 139/157bpm 49cal 9.72/12.06kmph
15) 1km - 5:54(5:54/km) 140/149bpm 51cal 10.17/13.98kmph
16) 1km - 6:06(6:06/km) 147/152bpm 66cal 9.85/12.33kmph
17) 1km - 5:51(5:51/km) 145/154bpm 57cal 10.26/12.53kmph
18) 1km - 6:40(6:40/km) 145/161bpm 62cal 9/11.92kmph
19) 1km - 6:04(6:04/km) 155/162bpm 71cal 9.9/11.86kmph
20) 1km - 6:06(6:06/km) 152/157bpm 69cal 9.85/11.08kmph
21) 1km - 6:38(6:38/km) 143/153bpm 57cal 9.04/13.27kmph
22) 1km - 5:31(5:31/km) 150/156bpm 61cal 10.88/12.93kmph
23) 1km - 6:02(6:02/km) 140/149bpm 45cal 9.94/17.06kmph
24) 1km - 7:05(7:05/km) 137/163bpm 38cal 8.47/13kmph
25) 1km - 7:28(7:28/km) 140/165bpm 48cal 8.04/12.43kmph
26) 1km - 7:34(7:34/km) 143/161bpm 61cal 7.93/11.52kmph
27) 1km - 6:25(6:25/km) 135/150bpm 29cal 9.36/11.86kmph
28) 1km - 6:34(6:34/km) 139/154bpm 41cal 9.14/12.12kmph
29) 1km - 6:35(6:35/km) 142/155bpm 48cal 9.11/11.99kmph
30) 0.6km - 3:52(6:26/km) 147/158bpm 37cal 9.33/10.38kmph
6:31 6:02 7:49 8:28 10:42 7:46 12:25 5:55 6:51 7:42 6:19 6:24 7:08 6:10 5:54 6:06 5:51 6:40 6:04 6:06 6:38 5:31 6:02 7:05 7:28 7:34 6:25 6:34 6:35 3:52
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:27 |
5:27 |
10:53 |
143 65-163 |
1556 |
164 118-170 |
| 1.00 |
10:22 |
4:55 |
9:50 |
139 121-157 |
1367 |
165 160-170 |
| 1.50 |
19:44 |
9:22 +3:46
|
18:45 |
128 84-148 |
2399 |
154 112-168 |
| 2.00 |
25:45 |
6:01 |
12:03 |
134 117-149 |
1614 |
162 116-166 |
| 2.50 |
33:07 |
7:22 +28
|
14:43 |
132 116-150 |
1943 |
137 92-164 |
| 3.00 |
41:39 |
8:32 |
17:04 |
132 104-153 |
2252 |
132 96-172 |
| 3.50 |
48:31 |
6:53 |
13:45 |
132 120-145 |
1816 |
121 38-166 |
| 4.00 |
58:18 |
9:47 +1:03
|
19:34 |
131 92-157 |
2563 |
98 30-122 |
| 4.50 |
1:06:33 |
8:15 |
16:30 |
129 113-144 |
2129 |
106 34-168 |
| 5.00 |
1:11:13 |
4:40 |
9:20 |
143 136-150 |
1334 |
114 80-166 |
| 5.50 |
1:16:43 |
5:29 |
10:59 |
150 137-156 |
1646 |
112 38-166 |
| 6.00 |
1:23:05 |
6:22 |
12:44 |
144 114-160 |
1834 |
102 38-160 |
| 6.50 |
1:28:27 |
5:23 |
10:46 |
143 132-151 |
1538 |
82 38-168 |
| 7.00 |
1:33:25 |
4:58 |
9:56 |
149 142-153 |
1480 |
94 38-166 |
| 7.50 |
1:38:35 |
5:09 |
10:19 |
153 145-163 |
1578 |
105 38-164 |
| 8.00 |
1:44:18 |
5:44 |
11:27 |
152 143-161 |
1741 |
105 38-168 |
| 8.50 |
1:50:36 |
6:17 +1:26
|
12:35 |
144 116-160 |
1811 |
94 36-166 |
| 9.00 |
2:01:41 |
11:05 +5:49
|
22:10 |
133 92-146 |
2949 |
100 40-168 |
| 9.50 |
2:06:17 |
4:36 |
9:13 |
143 131-151 |
1317 |
96 40-170 |
| 10.00 |
2:13:02 |
6:45 +1:47
|
13:31 |
140 105-151 |
1892 |
102 40-166 |
| 10.50 |
2:17:41 |
4:39 |
9:18 |
147 141-154 |
1366 |
100 38-166 |
| 11.00 |
2:24:47 |
7:06 +1:40
|
14:11 |
137 108-160 |
1944 |
96 40-168 |
| 11.50 |
2:29:48 |
5:01 |
10:03 |
156 148-161 |
1567 |
109 80-174 |
| 12.00 |
2:34:43 |
4:55 |
9:50 |
153 149-157 |
1503 |
122 40-164 |
| 12.50 |
2:39:31 |
4:48 |
9:35 |
151 148-156 |
1447 |
118 40-164 |
| 13.00 |
2:45:03 |
5:32 |
11:05 |
140 125-153 |
1551 |
117 38-164 |
| 13.50 |
2:49:32 |
4:29 |
8:59 |
150 143-155 |
1347 |
108 38-164 |
| 14.00 |
2:54:40 |
5:08 |
10:16 |
142 122-152 |
1457 |
100 80-170 |
| 14.50 |
2:59:27 |
4:47 |
9:33 |
139 131-146 |
1328 |
119 82-176 |
| 15.00 |
3:05:09 |
5:42 |
11:24 |
142 128-165 |
1620 |
106 80-176 |
| 15.50 |
3:11:15 |
6:06 |
12:12 |
136 125-156 |
1659 |
111 80-186 |
| 16.00 |
3:17:04 |
5:49 |
11:37 |
146 127-160 |
1697 |
104 80-164 |
| 16.50 |
3:22:46 |
5:42 |
11:25 |
132 113-145 |
1507 |
112 38-174 |
| 17.00 |
3:28:08 |
5:22 |
10:43 |
139 128-154 |
1490 |
116 80-166 |
| 17.50 |
3:34:06 |
5:58 +50
|
11:57 |
137 114-145 |
1636 |
104 38-166 |
| 18.00 |
3:39:22 |
5:15 |
10:31 |
143 130-155 |
1504 |
153 82-170 |
| 18.39 |
3:43:25 |
4:03 |
10:19 |
146 136-158 |
1506 |
166 164-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
37.4 |
162 |
7.9 |
1:15:25 |
11:13 |
| Walk |
56.5 |
86 |
10.5 |
2:13:35 |
12:43 |
| Still |
0.6 |
- |
- |
1:22 |
- |
| Pause |
5.5 |
- |
- |
13:03 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:50 |
7:24 |
43.70% |
More |
| 800m |
4:03 |
8:09 |
46.19% |
More |
| 1km |
5:28 |
8:47 |
44.70% |
More |
| Mile |
8:46 |
8:46 |
47.51% |
More |
| 5k |
30:20 |
9:46 |
46.68% |
More |
| 5 miles |
51:57 |
10:23 |
44.32% |
More |
| 10k |
1:05:24 |
10:32 |
43.94% |
More |
| 10 miles |
1:52:39 |
11:16 |
42.14% |
More |
| Half |
2:28:26 |
11:20 |
42.30% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:26 |
9:26 |
44.13 |
| 5km |
31:22 |
10:06 |
45.14 |
| 5M |
51:57 |
10:23 |
44.32 |
| 10km |
1:05:24 |
10:32 |
43.94 |
| 10M |
1:48:18 |
10:50 |
43.83 |
| Half |
2:24:12 |
11:00 |
43.21 |
| 20M |
3:45:48 |
11:17 |
43.72 |
| Mara |
5:00:38 |
11:28 |
43.79 |
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