Sat 16th Jan 2021 at 11:00am by Sam Jelfs
Run > General
-
Time
2:03:44
-
Miles
16.07
-
Min/mi
7:42
-
Pacing
45%
-
WAVA
58.78
-
Stride(cm)
123
-
Cals
1775
-
Cadence
170
-
BPM
158
-
%MHR
92.4
-
B/mi
1216
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:33(4:33/km) 135/156bpm 58cal
2) 1km - 4:46(4:46/km) 146/163bpm 68cal
3) 1km - 4:44(4:44/km) 151/164bpm 70cal
4) 1km - 4:50(4:50/km) 161/175bpm 75cal
5) 1km - 4:44(4:44/km) 153/165bpm 70cal
6) 1km - 4:47(4:47/km) 155/176bpm 71cal
7) 1km - 4:38(4:38/km) 166/177bpm 75cal
8) 1km - 4:42(4:42/km) 167/176bpm 76cal
9) 1km - 4:39(4:39/km) 168/193bpm 76cal
10) 1km - 4:37(4:37/km) 182/194bpm 87cal
11) 1km - 4:38(4:38/km) 165/182bpm 73cal
12) 1km - 4:44(4:44/km) 160/178bpm 71cal
13) 1km - 4:43(4:43/km) 155/173bpm 62cal
14) 1km - 4:41(4:41/km) 157/168bpm 65cal
15) 1km - 4:48(4:48/km) 157/165bpm 67cal
16) 1km - 4:42(4:42/km) 161/180bpm 69cal
17) 1km - 4:49(4:49/km) 157/174bpm 66cal
18) 1km - 4:55(4:55/km) 159/176bpm 67cal
19) 1km - 4:48(4:48/km) 166/177bpm 75cal
20) 1km - 4:49(4:49/km) 159/172bpm 67cal
21) 1km - 4:47(4:47/km) 158/180bpm 62cal
22) 1km - 5:12(5:12/km) 152/160bpm 56cal
23) 1km - 4:55(4:55/km) 158/177bpm 65cal
24) 1km - 5:00(5:00/km) 154/166bpm 59cal
25) 1km - 4:57(4:57/km) 159/173bpm 69cal
26) 0.86km - 4:12(4:54/km) 161/184bpm 56cal
4:33 4:46 4:44 4:50 4:44 4:47 4:38 4:42 4:39 4:37 4:38 4:44 4:43 4:41 4:48 4:42 4:49 4:55 4:48 4:49 4:47 5:12 4:55 5:00 4:57 4:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
3:40 |
3:40 |
7:21 |
129 81-156 |
948 |
171 102-178 |
1.00 |
7:29 |
3:49 |
7:38 |
145 128-163 |
1106 |
170 168-174 |
1.50 |
11:16 |
3:47 |
7:34 |
150 138-161 |
1136 |
170 168-172 |
2.00 |
15:07 |
3:50 |
7:41 |
153 140-163 |
1175 |
170 170-172 |
2.50 |
19:02 |
3:55 |
7:51 |
161 145-175 |
1263 |
170 168-172 |
3.00 |
22:52 |
3:50 |
7:41 |
153 148-165 |
1175 |
170 168-172 |
3.50 |
26:41 |
3:48 |
7:36 |
157 144-175 |
1193 |
170 168-172 |
4.00 |
30:31 |
3:51 |
7:42 |
155 138-170 |
1193 |
170 168-174 |
4.50 |
34:11 |
3:40 |
7:20 |
167 157-175 |
1225 |
170 166-174 |
5.00 |
38:00 |
3:49 |
7:37 |
168 158-175 |
1281 |
171 168-174 |
5.50 |
41:45 |
3:45 |
7:30 |
169 152-191 |
1268 |
171 168-176 |
6.00 |
45:27 |
3:42 |
7:23 |
182 161-194 |
1345 |
171 170-172 |
6.50 |
49:10 |
3:43 |
7:27 |
172 153-189 |
1280 |
172 170-174 |
7.00 |
52:56 |
3:45 |
7:31 |
160 149-169 |
1202 |
171 170-174 |
7.50 |
56:48 |
3:52 |
7:44 |
160 149-176 |
1238 |
171 170-174 |
8.00 |
1:00:30 |
3:43 |
7:25 |
153 141-165 |
1135 |
171 170-176 |
8.50 |
1:04:22 |
3:52 |
7:44 |
158 144-173 |
1222 |
171 170-172 |
9.00 |
1:08:12 |
3:49 |
7:39 |
158 152-166 |
1208 |
171 170-172 |
9.50 |
1:12:00 |
3:48 |
7:36 |
158 150-169 |
1201 |
171 170-174 |
10.00 |
1:15:47 |
3:47 |
7:35 |
164 151-180 |
1243 |
171 170-172 |
10.50 |
1:19:37 |
3:50 |
7:40 |
157 150-165 |
1204 |
171 170-174 |
11.00 |
1:28:17 |
8:40 +4:48
|
17:20 |
150 94-175 |
2600 |
170 164-176 |
11.50 |
1:32:20 |
4:03 |
8:06 |
170 163-177 |
1376 |
170 164-172 |
12.00 |
1:36:12 |
3:52 |
7:44 |
161 152-174 |
1245 |
170 168-172 |
12.50 |
1:40:04 |
3:52 |
7:44 |
158 148-172 |
1223 |
170 170-172 |
13.00 |
1:43:53 |
3:49 |
7:38 |
160 144-179 |
1222 |
170 170-172 |
13.50 |
1:48:07 |
4:14 |
8:27 |
150 137-157 |
1269 |
170 168-172 |
14.00 |
1:52:06 |
3:59 |
7:59 |
157 146-176 |
1252 |
170 168-174 |
14.50 |
1:56:04 |
3:58 |
7:55 |
158 150-169 |
1251 |
170 170-172 |
15.00 |
2:00:20 |
4:17 +15
|
8:33 |
156 147-173 |
1334 |
170 164-174 |
15.50 |
2:04:20 |
4:00 |
8:00 |
158 153-164 |
1263 |
171 170-174 |
16.00 |
2:08:19 |
3:59 |
7:57 |
162 147-184 |
1288 |
171 168-174 |
16.07 |
2:08:49 |
30 |
7:41 |
164 159-168 |
1259 |
170 168-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.2 |
170 |
16.1 |
2:03:44 |
8:01 |
Walk |
0.0 |
102 |
0 |
2 |
9:50 |
Pause |
3.8 |
- |
- |
5:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:10 |
41.98% |
More |
800m |
3:38 |
7:18 |
47.00% |
More |
1km |
4:34 |
7:21 |
49.00% |
More |
Mile |
7:25 |
7:25 |
52.23% |
More |
5k |
23:13 |
7:28 |
56.63% |
More |
5 miles |
37:36 |
7:31 |
56.89% |
More |
10k |
46:51 |
7:32 |
57.10% |
More |
10 miles |
1:15:46 |
7:35 |
58.35% |
More |
Half |
1:44:43 |
8:00 |
55.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:31 |
6:31 |
59.39 |
5km |
21:41 |
6:59 |
60.62 |
5M |
35:54 |
7:11 |
59.59 |
10km |
45:12 |
7:16 |
59.18 |
10M |
1:14:50 |
7:29 |
59.08 |
Half |
1:39:38 |
7:36 |
58.26 |
20M |
2:36:02 |
7:48 |
58.95 |
Mara |
3:27:44 |
7:56 |
59.04 |
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