Sat 16th Jan 2021 at 5:00am by Spiggot
Run > General
-
Time
3:00:06
-
Miles
19.63
-
Min/mi
9:10
-
Pacing
41%
-
WAVA
55.93
-
Stride(cm)
107
-
Cals
2025
-
Cadence
164
-
BPM
152
-
%MHR
89.2
-
B/mi
1399
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:36(9:36/m) 125/143bpm 90cal 6.25/7.24mph
2) 1m - 9:03(9:03/m) 131/140bpm 88cal 6.63/7.81mph
3) 1m - 9:17(9:17/m) 139/149bpm 96cal 6.46/6.91mph
4) 1m - 9:14(9:14/m) 140/149bpm 96cal 6.49/6.8mph
5) 1m - 9:15(9:15/m) 139/147bpm 91cal 6.49/6.7mph
6) 1m - 9:11(9:11/m) 145/156bpm 99cal 6.53/7.03mph
7) 1m - 9:20(9:20/m) 156/165bpm 114cal 6.43/7.12mph
8) 1m - 9:28(9:28/m) 153/162bpm 108cal 6.34/6.78mph
9) 1m - 9:34(9:34/m) 152/160bpm 107cal 6.27/12.96mph
10) 1m - 9:31(9:31/m) 155/161bpm 112cal 6.3/6.47mph
11) 1m - 9:11(9:11/m) 160/172bpm 111cal 6.53/6.82mph
12) 1m - 9:03(9:03/m) 168/178bpm 117cal 6.63/7.08mph
13) 1m - 9:06(9:06/m) 168/177bpm 119cal 6.59/7.08mph
14) 1m - 9:11(9:11/m) 167/175bpm 119cal 6.53/7.18mph
15) 1m - 8:51(8:51/m) 157/171bpm 95cal 6.78/7.56mph
16) 1m - 8:38(8:38/m) 155/163bpm 88cal 6.94/7.56mph
17) 1m - 9:05(9:05/m) 159/165bpm 104cal 6.61/6.76mph
18) 1m - 8:57(8:57/m) 159/169bpm 100cal 6.7/6.99mph
19) 1m - 9:01(9:01/m) 162/170bpm 108cal 6.66/7.24mph
20) 0.63m - 5:33(8:52/m) 160/167bpm 63cal 6.77/7.56mph
9:36 9:03 9:17 9:14 9:15 9:11 9:20 9:28 9:34 9:31 9:11 9:03 9:06 9:11 8:51 8:38 9:05 8:57 9:01 5:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
9:36 |
9:36 |
9:36 |
125 84-143 |
1200 |
164 158-174 |
2.00 |
18:38 |
9:03 |
9:03 |
131 115-140 |
1184 |
162 160-168 |
3.00 |
27:56 |
9:17 |
9:17 |
138 124-149 |
1282 |
162 158-168 |
4.00 |
38:09 |
10:13 +59
|
10:13 |
140 119-149 |
1431 |
163 160-168 |
5.00 |
47:24 |
9:15 |
9:15 |
139 133-145 |
1286 |
163 160-166 |
6.00 |
56:35 |
9:11 |
9:11 |
146 137-156 |
1340 |
163 160-166 |
7.00 |
1:05:55 |
9:20 |
9:20 |
157 150-164 |
1466 |
164 162-172 |
8.00 |
1:19:49 |
13:54 +4:28
|
13:54 |
151 112-162 |
2099 |
164 108-170 |
9.00 |
1:31:29 |
11:39 +2:04
|
11:39 |
151 122-160 |
1760 |
163 160-168 |
10.00 |
1:41:00 |
9:31 |
9:31 |
155 150-161 |
1476 |
162 160-166 |
11.00 |
1:50:11 |
9:11 |
9:11 |
160 150-172 |
1469 |
164 160-170 |
12.00 |
2:03:28 |
13:18 +4:14
|
13:18 |
167 125-178 |
2220 |
165 160-174 |
13.00 |
2:12:34 |
9:06 |
9:06 |
167 158-177 |
1520 |
165 162-170 |
14.00 |
2:21:46 |
9:11 |
9:11 |
167 158-175 |
1535 |
164 160-172 |
15.00 |
2:30:36 |
8:51 |
8:51 |
157 147-171 |
1389 |
165 162-170 |
16.00 |
2:40:50 |
10:13 +1:35
|
10:13 |
155 131-163 |
1584 |
165 118-176 |
17.00 |
2:49:55 |
9:05 |
9:05 |
159 154-164 |
1444 |
164 160-170 |
18.00 |
2:58:52 |
8:58 |
8:58 |
159 152-168 |
1424 |
167 156-174 |
19.00 |
3:08:13 |
9:21 +21
|
9:21 |
162 156-169 |
1515 |
166 108-178 |
19.63 |
3:13:50 |
5:37 +3
|
8:58 |
160 157-167 |
1433 |
168 158-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.3 |
164 |
19.6 |
2:59:58 |
9:46 |
Walk |
1.0 |
116 |
0 |
2:08 |
2:45:50 |
Still |
0.0 |
- |
- |
3 |
- |
Pause |
5.7 |
- |
- |
11:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:24 |
41.01% |
More |
800m |
4:14 |
8:31 |
45.01% |
More |
1km |
5:20 |
8:35 |
46.73% |
More |
Mile |
8:44 |
8:44 |
49.08% |
More |
5k |
27:54 |
8:59 |
53.73% |
More |
5 miles |
46:12 |
9:14 |
52.84% |
More |
10k |
57:18 |
9:13 |
53.30% |
More |
10 miles |
1:36:23 |
9:38 |
52.06% |
More |
Half |
2:12:16 |
10:06 |
49.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
55.95 |
5km |
25:31 |
8:13 |
58.73 |
5M |
42:16 |
8:27 |
57.76 |
10km |
53:12 |
8:34 |
57.41 |
10M |
1:28:07 |
8:49 |
56.95 |
Half |
1:57:18 |
8:57 |
55.79 |
20M |
3:03:42 |
9:11 |
55.92 |
Mara |
4:04:35 |
9:20 |
55.54 |
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