Sun 13th Sep 2020 at 2:00pm by Hawkins
Run > Long Run
-
Time
2:23:26
-
Miles
17.73
-
Min/mi
8:05
-
Pacing
76%
-
WAVA
58.03
-
Stride(cm)
106
-
Cals
1780
-
Cadence
187
-
BPM
154
-
%MHR
73.9
-
B/mi
1244
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:53(7:53/m) 138/147bpm 96cal 7.61/8.14mph
2) 1m - 7:47(7:47/m) 146/152bpm 103cal 7.71/8.08mph
3) 1m - 7:55(7:55/m) 146/153bpm 101cal 7.57/7.89mph
4) 1m - 7:52(7:52/m) 149/159bpm 100cal 7.63/8.12mph
5) 1m - 7:51(7:51/m) 150/158bpm 100cal 7.64/7.85mph
6) 1m - 7:58(7:58/m) 152/157bpm 101cal 7.53/7.99mph
7) 1m - 8:16(8:16/m) 152/161bpm 104cal 7.25/7.81mph
8) 1m - 7:58(7:58/m) 154/164bpm 99cal 7.52/8.01mph
9) 1m - 7:47(7:47/m) 153/167bpm 91cal 7.71/8.2mph
10) 1m - 8:11(8:11/m) 154/164bpm 97cal 7.33/7.76mph
11) 1m - 8:15(8:15/m) 156/165bpm 101cal 7.27/7.99mph
12) 1m - 8:03(8:03/m) 160/166bpm 107cal 7.46/7.87mph
13) 1m - 8:09(8:09/m) 162/185bpm 110cal 7.36/8.04mph
14) 1m - 8:23(8:23/m) 161/169bpm 106cal 7.15/7.68mph
15) 1m - 8:11(8:11/m) 159/167bpm 93cal 7.34/7.87mph
16) 1m - 8:35(8:35/m) 157/173bpm 91cal 6.99/7.41mph
17) 1m - 8:16(8:16/m) 162/170bpm 100cal 7.26/7.76mph
18) 0.73m - 6:05(8:22/m) 165/170bpm 80cal 7.17/7.41mph
7:53 7:47 7:55 7:52 7:51 7:58 8:16 7:58 7:47 8:11 8:15 8:03 8:09 8:23 8:11 8:35 8:16 6:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:53 |
3:53 |
7:46 |
130 82-147 |
1009 |
178 120-190 |
1.00 |
7:53 |
4:00 |
8:00 |
139 132-146 |
1112 |
184 176-188 |
1.50 |
11:48 |
3:55 |
7:50 |
146 141-151 |
1144 |
188 184-192 |
2.00 |
15:41 |
3:53 |
7:45 |
146 139-152 |
1132 |
188 182-194 |
2.50 |
19:37 |
3:56 |
7:52 |
147 141-152 |
1157 |
188 184-192 |
3.00 |
23:37 |
4:00 +2
|
8:00 |
146 141-152 |
1169 |
188 178-194 |
3.50 |
27:32 |
3:55 |
7:50 |
150 145-159 |
1175 |
189 184-194 |
4.00 |
31:29 |
3:57 |
7:54 |
148 144-151 |
1168 |
189 184-194 |
4.50 |
35:25 |
3:56 |
7:52 |
149 143-152 |
1171 |
188 184-192 |
5.00 |
39:21 |
3:56 |
7:52 |
151 145-157 |
1188 |
189 186-192 |
5.50 |
43:21 |
4:00 |
8:01 |
152 148-155 |
1218 |
189 186-194 |
6.00 |
47:18 |
3:57 |
7:54 |
151 146-155 |
1193 |
189 184-194 |
6.50 |
51:23 |
4:05 |
8:10 |
150 144-155 |
1226 |
188 182-192 |
7.00 |
55:42 |
4:18 +6
|
8:36 |
154 149-160 |
1325 |
187 180-192 |
7.50 |
59:28 |
3:46 |
7:33 |
152 144-160 |
1147 |
189 184-194 |
8.00 |
1:03:40 |
4:12 |
8:23 |
155 146-164 |
1301 |
187 184-192 |
8.50 |
1:07:35 |
3:55 |
7:51 |
159 150-167 |
1248 |
189 184-192 |
9.00 |
1:11:27 |
3:52 |
7:45 |
147 137-153 |
1139 |
187 172-194 |
9.50 |
1:15:49 |
4:22 +16
|
8:44 |
150 142-158 |
1310 |
187 162-192 |
10.00 |
1:19:53 |
4:04 |
8:07 |
159 152-163 |
1291 |
188 182-192 |
10.50 |
1:24:25 |
4:32 +24
|
9:04 |
153 144-161 |
1387 |
181 120-190 |
11.00 |
1:28:32 |
4:07 |
8:13 |
161 156-164 |
1324 |
187 176-192 |
11.50 |
1:32:26 |
3:54 |
7:48 |
158 151-162 |
1234 |
189 186-192 |
12.00 |
1:36:34 |
4:09 |
8:17 |
161 155-165 |
1334 |
188 180-192 |
12.50 |
1:40:37 |
4:03 |
8:05 |
160 152-170 |
1293 |
187 182-192 |
13.00 |
1:44:44 |
4:07 |
8:13 |
165 154-183 |
1357 |
187 184-190 |
13.50 |
1:48:49 |
4:05 |
8:10 |
163 158-169 |
1331 |
186 176-190 |
14.00 |
1:53:41 |
4:52 +34
|
9:44 |
159 145-166 |
1547 |
186 174-192 |
14.50 |
1:57:42 |
4:01 |
8:03 |
160 156-164 |
1288 |
187 182-190 |
15.00 |
2:01:51 |
4:09 |
8:18 |
159 154-167 |
1320 |
187 182-190 |
15.50 |
2:07:55 |
6:04 +1:57
|
12:09 |
151 113-162 |
1834 |
186 174-192 |
16.00 |
2:12:23 |
4:27 |
8:55 |
162 154-172 |
1444 |
187 178-190 |
16.50 |
2:16:28 |
4:05 |
8:10 |
164 158-170 |
1340 |
187 174-192 |
17.00 |
2:20:39 |
4:11 |
8:21 |
161 154-168 |
1346 |
188 182-192 |
17.50 |
2:24:48 |
4:10 |
8:20 |
165 161-169 |
1374 |
187 178-190 |
17.73 |
2:26:44 |
1:56 |
8:31 |
165 162-169 |
1406 |
187 182-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
187 |
17.7 |
2:23:18 |
8:08 |
Walk |
1.9 |
122 |
0 |
2:45 |
1:47:29 |
Pause |
0.5 |
- |
- |
41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:17 |
42.78% |
More |
800m |
3:43 |
7:30 |
48.03% |
More |
1km |
4:42 |
7:34 |
49.78% |
More |
Mile |
7:43 |
7:43 |
51.98% |
More |
5k |
24:25 |
7:52 |
55.83% |
More |
5 miles |
39:20 |
7:52 |
56.29% |
More |
10k |
49:00 |
7:53 |
56.35% |
More |
10 miles |
1:19:52 |
7:59 |
57.06% |
More |
Half |
1:45:33 |
8:03 |
57.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:54 |
5:54 |
67.97 |
5km |
20:45 |
6:41 |
65.70 |
5M |
35:12 |
7:02 |
62.89 |
10km |
44:48 |
7:13 |
61.63 |
10M |
1:15:58 |
7:36 |
59.99 |
Half |
1:42:30 |
7:49 |
58.33 |
20M |
2:43:57 |
8:12 |
57.78 |
Mara |
3:41:15 |
8:27 |
57.09 |
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