Sat 9th Jan 2021 at 7:00am by cdnhawk65
Run > Long Run
-
Time
2:20:26
-
Miles
14.88
-
Min/mi
9:26
-
Pacing
20%
-
WAVA
55.40
-
Stride(cm)
101
-
Cals
1362
-
Cadence
169
-
BPM
128
-
%MHR
74.8
-
B/mi
1207
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:44(5:44/km) 117/126bpm 58cal 10.48/13.27kmph
2) 1km - 5:56(5:56/km) 121/127bpm 62cal 10.1/10.88kmph
3) 1km - 5:51(5:51/km) 125/128bpm 63cal 10.26/12.26kmph
4) 1km - 6:09(6:09/km) 122/129bpm 61cal 9.75/11.25kmph
5) 1km - 6:00(6:00/km) 123/130bpm 59cal 10/10.98kmph
6) 1km - 5:56(5:56/km) 124/133bpm 58cal 10.13/11.35kmph
7) 1km - 5:41(5:41/km) 123/128bpm 53cal 10.56/10.92kmph
8) 1km - 5:44(5:44/km) 126/132bpm 57cal 10.47/11.05kmph
9) 1km - 5:47(5:47/km) 127/132bpm 58cal 10.38/11.08kmph
10) 1km - 5:39(5:39/km) 128/135bpm 57cal 10.61/11.05kmph
11) 1km - 5:46(5:46/km) 129/133bpm 58cal 10.4/11.15kmph
12) 1km - 6:03(6:03/km) 123/133bpm 48cal 9.91/11.12kmph
13) 1km - 5:56(5:56/km) 120/130bpm 39cal 10.12/11.19kmph
14) 1km - 5:42(5:42/km) 124/131bpm 44cal 10.52/10.92kmph
15) 1km - 5:47(5:47/km) 127/131bpm 53cal 10.36/10.92kmph
16) 1km - 5:48(5:48/km) 127/131bpm 51cal 10.34/11.12kmph
17) 1km - 5:41(5:41/km) 144/176bpm 69cal 10.54/11.25kmph
18) 1km - 6:03(6:03/km) 134/161bpm 59cal 9.91/11.05kmph
19) 1km - 6:03(6:03/km) 136/171bpm 62cal 9.92/11.02kmph
20) 1km - 5:57(5:57/km) 132/139bpm 54cal 10.08/11.46kmph
21) 1km - 5:51(5:51/km) 135/142bpm 61cal 10.25/10.92kmph
22) 1km - 5:46(5:46/km) 137/143bpm 63cal 10.4/11.62kmph
23) 1km - 5:50(5:50/km) 136/142bpm 59cal 10.29/11.49kmph
24) 0.94km - 5:44(6:06/km) 136/141bpm 56cal 9.83/11.12kmph
5:44 5:56 5:51 6:09 6:00 5:56 5:41 5:44 5:47 5:39 5:46 6:03 5:56 5:42 5:47 5:48 5:41 6:03 6:03 5:57 5:51 5:46 5:50 5:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:46 |
4:46 +10
|
9:32 |
116 92-126 |
1107 |
167 156-172 |
1.00 |
10:35 |
5:49 +1:04
|
11:39 |
117 87-126 |
1362 |
168 122-186 |
1.50 |
15:27 |
4:52 |
9:43 |
124 120-128 |
1206 |
168 156-176 |
2.00 |
20:04 |
4:37 |
9:13 |
125 119-128 |
1153 |
169 166-174 |
2.50 |
25:02 |
4:58 |
9:56 |
121 111-129 |
1201 |
169 164-178 |
3.00 |
30:30 |
5:28 +33
|
10:57 |
124 111-130 |
1357 |
168 118-176 |
3.50 |
36:13 |
5:43 +1:13
|
11:26 |
120 89-131 |
1372 |
170 122-178 |
4.00 |
41:48 |
5:35 +44
|
11:10 |
124 108-131 |
1386 |
168 116-176 |
4.50 |
46:24 |
4:35 |
9:10 |
125 120-130 |
1147 |
170 166-174 |
5.00 |
51:00 |
4:37 |
9:14 |
125 112-132 |
1153 |
169 152-174 |
5.50 |
55:40 |
4:39 |
9:19 |
127 124-132 |
1183 |
169 166-178 |
6.00 |
1:00:21 |
4:42 +7
|
9:23 |
127 117-133 |
1192 |
169 166-172 |
6.50 |
1:05:01 |
4:40 |
9:19 |
130 128-133 |
1212 |
169 160-174 |
7.00 |
1:09:37 |
4:36 |
9:11 |
128 124-132 |
1176 |
169 166-172 |
7.50 |
1:22:23 |
12:46 +7:56
|
25:31 |
119 78-132 |
3037 |
165 122-172 |
8.00 |
1:28:19 |
5:57 +1:07
|
11:54 |
115 89-126 |
1368 |
168 122-174 |
8.50 |
1:33:01 |
4:42 |
9:24 |
122 113-130 |
1147 |
169 162-174 |
9.00 |
1:37:36 |
4:34 |
9:08 |
128 125-131 |
1170 |
169 168-172 |
9.50 |
1:42:18 |
4:42 |
9:24 |
128 125-131 |
1203 |
170 166-176 |
10.00 |
1:46:54 |
4:36 |
9:13 |
131 122-167 |
1207 |
171 164-176 |
10.50 |
1:54:15 |
7:21 +2:47
|
14:42 |
143 87-175 |
2102 |
170 164-176 |
11.00 |
2:00:27 |
6:12 +1:15
|
12:25 |
130 99-152 |
1614 |
167 122-172 |
11.50 |
2:05:05 |
4:38 |
9:16 |
144 129-170 |
1334 |
170 166-178 |
12.00 |
2:10:41 |
5:36 +37
|
11:12 |
129 116-136 |
1445 |
171 164-180 |
12.50 |
2:15:28 |
4:47 |
9:34 |
134 127-138 |
1282 |
170 162-176 |
13.00 |
2:20:12 |
4:43 |
9:26 |
135 130-142 |
1274 |
171 164-178 |
13.50 |
2:24:54 |
4:42 |
9:25 |
137 131-143 |
1290 |
172 158-176 |
14.00 |
2:29:34 |
4:40 |
9:20 |
136 117-140 |
1269 |
171 160-176 |
14.50 |
2:34:20 |
4:46 |
9:33 |
136 130-140 |
1299 |
170 164-172 |
14.88 |
2:38:00 |
3:40 |
9:45 |
136 133-139 |
1327 |
172 166-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.7 |
169 |
14.9 |
2:20:42 |
10:08 |
Walk |
4.4 |
123 |
0 |
7:24 |
8:56:49 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
5.9 |
- |
- |
9:53 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:15 |
47.39% |
More |
800m |
4:16 |
8:36 |
47.33% |
More |
1km |
5:34 |
8:58 |
47.23% |
More |
Mile |
9:06 |
9:06 |
49.13% |
More |
5k |
28:42 |
9:14 |
53.00% |
More |
5 miles |
48:56 |
9:47 |
50.72% |
More |
10k |
1:00:55 |
9:48 |
50.92% |
More |
10 miles |
1:46:24 |
10:38 |
48.23% |
More |
Half |
2:19:44 |
10:40 |
48.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:02 |
8:02 |
55.62 |
5km |
26:41 |
8:35 |
57.02 |
5M |
44:12 |
8:50 |
56.15 |
10km |
55:39 |
8:57 |
55.74 |
10M |
1:32:09 |
9:13 |
55.69 |
Half |
2:02:42 |
9:22 |
54.95 |
20M |
3:12:08 |
9:36 |
55.60 |
Mara |
4:15:48 |
9:46 |
55.69 |
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