Sat 9th Jan 2021 at 10:00am by dgalswor
Run > General
-
Time
3:33:28
-
Miles
18.88
-
Min/mi
11:18
-
Pacing
11%
-
WAVA
49.29
-
Stride(cm)
80
-
Cals
2009
-
Cadence
177
-
BPM
142
-
%MHR
82.9
-
B/mi
1603
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:09(6:09/km) 133/146bpm 57cal 9.77/11.35kmph
2) 1km - 6:08(6:08/km) 140/151bpm 61cal 9.77/10.95kmph
3) 1km - 8:18(8:18/km) 138/159bpm 80cal 7.23/11.49kmph
4) 1km - 7:19(7:19/km) 143/150bpm 74cal 8.2/10.01kmph
5) 1km - 6:43(6:43/km) 139/149bpm 64cal 8.94/10.11kmph
6) 1km - 7:41(7:41/km) 136/145bpm 69cal 7.82/10.08kmph
7) 1km - 7:49(7:49/km) 133/146bpm 66cal 7.68/10.35kmph
8) 1km - 6:43(6:43/km) 138/146bpm 64cal 8.94/10.65kmph
9) 1km - 7:51(7:51/km) 132/140bpm 62cal 7.64/9.77kmph
10) 1km - 6:49(6:49/km) 137/181bpm 60cal 8.8/10.55kmph
11) 1km - 7:48(7:48/km) 136/158bpm 69cal 7.7/9.98kmph
12) 1km - 6:18(6:18/km) 140/149bpm 59cal 9.53/10.04kmph
13) 1km - 7:03(7:03/km) 135/149bpm 56cal 8.51/10.45kmph
14) 1km - 7:21(7:21/km) 141/147bpm 69cal 8.16/11.72kmph
15) 1km - 6:03(6:03/km) 147/152bpm 62cal 9.93/10.35kmph
16) 1km - 8:30(8:30/km) 140/154bpm 75cal 7.06/10.58kmph
17) 1km - 6:12(6:12/km) 148/156bpm 64cal 9.68/10.01kmph
18) 1km - 7:35(7:35/km) 145/157bpm 73cal 7.92/10.28kmph
19) 1km - 7:40(7:40/km) 146/157bpm 76cal 7.83/10.31kmph
20) 1km - 6:11(6:11/km) 147/153bpm 60cal 9.71/10.68kmph
21) 1km - 7:16(7:16/km) 146/154bpm 71cal 8.26/9.98kmph
22) 1km - 6:44(6:44/km) 145/149bpm 67cal 8.91/10.01kmph
23) 1km - 7:26(7:26/km) 144/153bpm 71cal 8.07/10.31kmph
24) 1km - 6:28(6:28/km) 140/151bpm 53cal 9.28/10.35kmph
25) 1km - 6:46(6:46/km) 146/162bpm 64cal 8.86/10.45kmph
26) 1km - 6:34(6:34/km) 151/162bpm 71cal 9.13/10.38kmph
27) 1km - 6:51(6:51/km) 145/151bpm 65cal 8.77/10.14kmph
28) 1km - 6:53(6:53/km) 150/159bpm 73cal 8.71/10.08kmph
29) 1km - 7:14(7:14/km) 143/153bpm 63cal 8.29/9.87kmph
30) 1km - 6:31(6:31/km) 149/156bpm 67cal 9.22/10.14kmph
31) 0.39km - 2:36(6:44/km) 147/159bpm 24cal 8.91/9.98kmph
6:09 6:08 8:18 7:19 6:43 7:41 7:49 6:43 7:51 6:49 7:48 6:18 7:03 7:21 6:03 8:30 6:12 7:35 7:40 6:11 7:16 6:44 7:26 6:28 6:46 6:34 6:51 6:53 7:14 6:31 2:36
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 1.00 |
9:51 |
9:51 |
9:51 |
136 61-151 |
1339 |
181 120-194 |
| 2.00 |
26:01 |
16:10 +3:38
|
16:10 |
139 105-159 |
2248 |
173 120-234 |
| 3.00 |
38:52 |
12:51 +1:41
|
12:51 |
141 107-149 |
1812 |
173 114-188 |
| 4.00 |
50:19 |
11:27 |
11:27 |
138 108-146 |
1580 |
175 120-184 |
| 5.00 |
1:02:25 |
12:06 |
12:06 |
134 109-146 |
1622 |
171 100-234 |
| 6.00 |
1:14:33 |
12:08 |
12:08 |
136 102-181 |
1650 |
171 120-182 |
| 7.00 |
1:28:01 |
13:28 +1:43
|
13:28 |
135 83-158 |
1818 |
173 108-188 |
| 8.00 |
1:42:31 |
14:30 +3:42
|
14:30 |
137 96-149 |
1986 |
177 120-192 |
| 9.00 |
1:55:15 |
12:44 +1:35
|
12:44 |
142 100-149 |
1809 |
178 120-190 |
| 10.00 |
2:10:19 |
15:04 +2:54
|
15:04 |
142 112-154 |
2139 |
175 90-228 |
| 11.00 |
2:21:53 |
11:34 +18
|
11:34 |
147 125-157 |
1699 |
181 90-190 |
| 12.00 |
2:34:14 |
12:21 +56
|
12:21 |
145 122-157 |
1791 |
177 100-192 |
| 13.00 |
2:45:10 |
10:56 |
10:56 |
147 120-154 |
1607 |
182 120-190 |
| 14.00 |
2:57:19 |
12:09 +42
|
12:09 |
145 134-153 |
1762 |
175 106-188 |
| 15.00 |
3:10:10 |
12:52 +2:12
|
12:52 |
141 114-151 |
1813 |
181 102-190 |
| 16.00 |
3:21:04 |
10:54 |
10:54 |
150 138-162 |
1635 |
181 106-194 |
| 17.00 |
3:33:07 |
12:03 +1:15
|
12:03 |
147 128-159 |
1771 |
182 120-192 |
| 18.00 |
3:46:02 |
12:55 +1:19
|
12:55 |
146 116-155 |
1887 |
180 120-192 |
| 18.88 |
4:05:50 |
19:48 +10:28
|
22:28 |
148 101-159 |
3325 |
186 120-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
79.1 |
181 |
18.3 |
3:08:57 |
11:43 |
| Walk |
8.1 |
121 |
0.6 |
21:53 |
38:39 |
| Still |
3.4 |
- |
- |
9:19 |
- |
| Pause |
9.5 |
- |
- |
25:41 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:18 |
38.15% |
More |
| 800m |
4:44 |
9:31 |
44.52% |
More |
| 1km |
5:57 |
9:34 |
46.14% |
More |
| Mile |
9:43 |
9:43 |
47.96% |
More |
| 5k |
35:53 |
11:33 |
44.23% |
More |
| 5 miles |
58:47 |
11:45 |
44.13% |
More |
| 10k |
1:12:53 |
11:44 |
44.52% |
More |
| 10 miles |
2:01:02 |
12:06 |
44.40% |
More |
| Half |
2:42:44 |
12:25 |
43.75% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:29 |
9:29 |
49.11 |
| 5km |
31:31 |
10:09 |
50.36 |
| 5M |
52:12 |
10:26 |
49.70 |
| 10km |
1:05:43 |
10:35 |
49.38 |
| 10M |
1:48:50 |
10:53 |
49.38 |
| Half |
2:24:54 |
11:04 |
48.75 |
| 20M |
3:46:55 |
11:21 |
49.33 |
| Mara |
5:02:07 |
11:32 |
49.41 |
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