Wed 23rd Dec 2020 at 6:00am by Spiggot
Run > General
-
Time
3:15:32
-
Miles
18.01
-
Min/mi
10:51
-
Pacing
53%
-
WAVA
47.08
-
Stride(cm)
96
-
Cals
1968
-
Cadence
154
-
BPM
153
-
%MHR
89.7
-
B/mi
1665
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:06(10:06/m) 134/147bpm 104cal 5.94/8.33mph
2) 1m - 9:58(9:58/m) 152/168bpm 117cal 6.02/7.06mph
3) 1m - 10:47(10:47/m) 160/176bpm 133cal 5.56/6.49mph
4) 1m - 15:06(15:06/m) 143/174bpm 122cal 3.97/6.26mph
5) 1m - 11:34(11:34/m) 161/178bpm 143cal 5.19/6.41mph
6) 1m - 12:20(12:20/m) 152/176bpm 120cal 4.87/6.57mph
7) 1m - 10:43(10:43/m) 160/172bpm 128cal 5.6/6.8mph
8) 1m - 9:57(9:57/m) 172/190bpm 135cal 6.03/6.78mph
9) 1m - 10:19(10:19/m) 174/182bpm 142cal 5.82/6.68mph
10) 1m - 10:10(10:10/m) 170/184bpm 132cal 5.91/6.64mph
11) 1m - 10:19(10:19/m) 171/180bpm 133cal 5.81/6.53mph
12) 1m - 9:12(9:12/m) 160/171bpm 98cal 6.52/6.82mph
13) 1m - 9:43(9:43/m) 141/162bpm 34cal 6.17/7.43mph
14) 1m - 14:12(14:12/m) 128/159bpm 43cal 4.23/7.24mph
15) 1m - 12:44(12:44/m) 144/163bpm 74cal 4.71/6.95mph
16) 1m - 10:04(10:04/m) 155/164bpm 101cal 5.96/6.95mph
17) 1m - 9:01(9:01/m) 159/170bpm 99cal 6.65/7.01mph
18) 1m - 9:10(9:10/m) 163/175bpm 109cal 6.55/6.93mph
19) 0.01m - 7(10:28/m) 176/176bpm 1cal 5.73/6.1mph
10:06 9:58 10:47 15:06 11:34 12:20 10:43 9:57 10:19 10:10 10:19 9:12 9:43 14:12 12:44 10:04 9:01 9:10 7
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:04 |
5:04 |
10:08 |
125 79-140 |
1266 |
163 158-172 |
| 1.00 |
10:05 |
5:01 |
10:02 |
141 135-147 |
1415 |
161 158-170 |
| 1.50 |
16:00 |
5:55 +1:04
|
11:49 |
144 118-157 |
1703 |
162 158-166 |
| 2.00 |
21:07 |
5:07 |
10:14 |
158 153-166 |
1618 |
162 158-166 |
| 2.50 |
28:09 |
7:02 +1:46
|
14:04 |
157 132-165 |
2209 |
161 156-166 |
| 3.00 |
35:14 |
7:05 +1:33
|
14:09 |
162 130-176 |
2293 |
162 158-172 |
| 3.50 |
43:40 |
8:26 +2:19
|
16:53 |
160 134-174 |
2701 |
160 114-176 |
| 4.00 |
52:54 |
9:14 +18
|
18:28 |
130 109-169 |
2402 |
115 86-166 |
| 4.50 |
59:56 |
7:01 +50
|
14:03 |
159 148-176 |
2233 |
158 128-166 |
| 5.00 |
1:05:40 |
5:45 +22
|
11:29 |
163 151-178 |
1872 |
162 156-172 |
| 5.50 |
1:13:47 |
8:07 +1:50
|
16:13 |
158 134-176 |
2563 |
144 88-166 |
| 6.00 |
1:19:50 |
6:03 |
12:06 |
146 127-161 |
1767 |
144 108-164 |
| 6.50 |
1:26:35 |
6:45 +1:17
|
13:31 |
159 130-163 |
2149 |
161 156-166 |
| 7.00 |
1:31:51 |
5:15 |
10:31 |
162 151-171 |
1703 |
163 160-230 |
| 7.50 |
1:37:20 |
5:30 +29
|
11:00 |
165 156-188 |
1814 |
163 100-174 |
| 8.00 |
1:42:25 |
5:04 +9
|
10:09 |
179 169-189 |
1816 |
164 160-174 |
| 8.50 |
1:48:13 |
5:48 +28
|
11:36 |
174 164-180 |
2019 |
162 116-170 |
| 9.00 |
1:53:11 |
4:58 |
9:56 |
175 166-182 |
1737 |
163 154-174 |
| 9.50 |
2:00:06 |
6:55 +1:57
|
13:50 |
164 123-177 |
2270 |
165 160-172 |
| 10.00 |
2:05:39 |
5:33 +22
|
11:06 |
175 159-184 |
1944 |
164 104-180 |
| 10.50 |
2:12:44 |
7:05 +2:12
|
14:09 |
170 130-179 |
2407 |
166 162-172 |
| 11.00 |
2:20:27 |
7:43 +2:17
|
15:26 |
169 140-180 |
2608 |
162 98-174 |
| 11.50 |
2:24:57 |
4:31 |
9:01 |
162 151-171 |
1461 |
163 160-172 |
| 12.00 |
2:29:39 |
4:42 |
9:24 |
157 151-163 |
1476 |
163 160-168 |
| 12.50 |
2:34:11 |
4:31 |
9:03 |
147 135-162 |
1329 |
162 156-174 |
| 13.00 |
2:39:55 |
5:44 +32
|
11:28 |
135 115-148 |
1548 |
152 114-170 |
| 13.50 |
2:47:46 |
7:52 +1:27
|
15:43 |
138 114-159 |
2169 |
139 108-238 |
| 14.00 |
2:55:34 |
7:48 |
15:35 |
118 105-149 |
1839 |
122 92-242 |
| 14.50 |
3:02:17 |
6:43 +59
|
13:25 |
149 130-160 |
2000 |
157 122-174 |
| 15.00 |
3:10:13 |
7:56 +55
|
15:52 |
138 113-162 |
2190 |
130 84-234 |
| 15.50 |
3:15:39 |
5:27 |
10:53 |
154 147-160 |
1677 |
163 112-206 |
| 16.00 |
3:20:34 |
4:55 +17
|
9:49 |
157 142-164 |
1542 |
163 158-170 |
| 16.50 |
3:25:06 |
4:32 |
9:03 |
162 157-170 |
1467 |
164 160-166 |
| 17.00 |
3:29:35 |
4:29 |
8:59 |
156 146-163 |
1401 |
164 160-168 |
| 17.50 |
3:34:03 |
4:28 |
8:57 |
159 153-163 |
1423 |
163 160-168 |
| 18.00 |
3:38:45 |
4:42 |
9:23 |
168 159-175 |
1576 |
163 160-170 |
| 18.01 |
3:38:52 |
7 |
11:15 |
176 176-176 |
1980 |
163 160-166 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
77.8 |
162 |
16.6 |
2:45:53 |
11:11 |
| Walk |
13.9 |
109 |
1.4 |
33:06 |
23:26 |
| Still |
0.0 |
- |
- |
4 |
- |
| Pause |
8.3 |
- |
- |
19:49 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:26 |
40.78% |
More |
| 800m |
4:24 |
8:52 |
43.24% |
More |
| 1km |
5:31 |
8:53 |
45.11% |
More |
| Mile |
8:56 |
8:56 |
48.03% |
More |
| 5k |
29:39 |
9:33 |
50.54% |
More |
| 5 miles |
56:46 |
11:21 |
43.00% |
More |
| 10k |
1:10:03 |
11:16 |
43.59% |
More |
| 10 miles |
1:56:20 |
11:38 |
43.14% |
More |
| Half |
2:34:00 |
11:45 |
42.79% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:08 |
9:08 |
46.96 |
| 5km |
30:21 |
9:46 |
49.38 |
| 5M |
50:16 |
10:03 |
48.56 |
| 10km |
1:03:17 |
10:11 |
48.26 |
| 10M |
1:44:48 |
10:29 |
47.88 |
| Half |
2:19:32 |
10:39 |
46.90 |
| 20M |
3:38:31 |
10:56 |
47.01 |
| Mara |
4:50:55 |
11:06 |
46.69 |
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