Fri 22nd Jan 2021 at 7:00am by grant mac
Run > General
-
Time
4:00:01
-
Miles
31.34
-
Min/mi
7:40
-
Pacing
87%
-
WAVA
65.99
-
Stride(cm)
113
-
Cals
2851
-
Cadence
187
-
BPM
146
-
%MHR
81.1
-
B/mi
1118
-
Surface
Road
Notes & Comments
Split Summary
===
1) 50.43km - 4:00:01(4:46/km) 146/162bpm 2851cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
7:14 |
7:14 |
7:14 |
145 137-150 |
1048 |
187 164-192 |
2.00 |
14:13 |
6:59 |
6:59 |
146 136-150 |
1019 |
192 186-196 |
3.00 |
21:26 |
7:13 |
7:13 |
147 139-151 |
1061 |
192 188-196 |
4.00 |
28:51 |
7:25 |
7:25 |
146 138-159 |
1083 |
190 176-192 |
5.00 |
37:55 |
9:04 |
9:04 |
154 144-160 |
1395 |
183 178-190 |
6.00 |
47:33 |
9:38 |
9:38 |
153 143-159 |
1475 |
180 178-184 |
7.00 |
55:50 |
8:17 |
8:17 |
149 141-154 |
1235 |
184 114-190 |
8.00 |
1:03:09 |
7:19 |
7:19 |
144 131-153 |
1054 |
188 124-196 |
9.00 |
1:09:48 |
6:38 |
6:38 |
141 127-150 |
936 |
192 188-196 |
10.00 |
1:16:26 |
6:38 |
6:38 |
137 121-145 |
909 |
192 186-196 |
11.00 |
1:23:26 |
7:00 |
7:00 |
133 124-146 |
931 |
190 180-202 |
12.00 |
1:32:42 |
9:17 |
9:17 |
148 142-156 |
1373 |
181 178-186 |
13.00 |
1:41:15 |
8:33 |
8:33 |
149 141-156 |
1274 |
184 134-188 |
14.00 |
1:49:12 |
7:57 |
7:57 |
150 141-156 |
1192 |
186 182-190 |
15.00 |
1:56:46 |
7:34 |
7:34 |
144 119-152 |
1090 |
186 96-194 |
16.00 |
2:03:32 |
6:45 |
6:45 |
137 130-144 |
926 |
189 170-200 |
17.00 |
2:10:07 |
6:36 |
6:36 |
132 126-137 |
871 |
190 186-194 |
18.00 |
2:17:01 |
6:54 |
6:54 |
138 127-149 |
951 |
190 188-194 |
19.00 |
2:24:43 |
7:42 |
7:42 |
146 141-152 |
1124 |
189 172-194 |
20.00 |
2:32:20 |
7:37 |
7:37 |
144 134-149 |
1096 |
188 184-194 |
21.00 |
2:40:10 |
7:50 |
7:50 |
145 137-149 |
1136 |
187 182-190 |
22.00 |
2:47:48 |
7:38 |
7:38 |
145 135-156 |
1107 |
186 176-190 |
23.00 |
2:56:04 |
8:17 |
8:17 |
151 141-159 |
1250 |
184 176-190 |
24.00 |
3:04:06 |
8:01 |
8:01 |
151 142-158 |
1211 |
186 178-194 |
25.00 |
3:11:25 |
7:19 |
7:19 |
148 137-153 |
1083 |
187 158-204 |
26.00 |
3:18:41 |
7:16 |
7:16 |
145 133-155 |
1053 |
189 182-198 |
27.00 |
3:25:55 |
7:14 |
7:14 |
145 136-154 |
1050 |
189 114-200 |
28.00 |
3:34:02 |
8:07 |
8:07 |
147 131-157 |
1192 |
185 178-192 |
29.00 |
3:42:20 |
8:18 |
8:18 |
150 132-159 |
1245 |
182 164-194 |
30.00 |
3:49:42 |
7:22 |
7:22 |
148 136-158 |
1091 |
185 168-194 |
31.00 |
3:57:05 |
7:23 |
7:23 |
152 139-161 |
1122 |
188 182-194 |
31.33 |
4:00:02 |
2:57 |
8:50 |
157 149-162 |
1386 |
181 176-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
186 |
31.3 |
3:59:23 |
7:39 |
Walk |
0.2 |
130 |
0 |
28 |
19:25 |
Still |
0.1 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:14 |
50.39% |
More |
800m |
3:10 |
6:23 |
56.96% |
More |
1km |
4:00 |
6:26 |
58.93% |
More |
Mile |
6:34 |
6:34 |
61.45% |
More |
5k |
20:42 |
6:40 |
66.38% |
More |
5 miles |
35:19 |
7:04 |
63.18% |
More |
10k |
44:44 |
7:12 |
62.22% |
More |
10 miles |
1:13:38 |
7:22 |
62.39% |
More |
Half |
1:37:10 |
7:25 |
62.51% |
More |
20 miles |
2:29:46 |
7:29 |
63.77% |
More |
Mara |
3:19:53 |
7:38 |
63.71% |
More |
50k |
3:57:38 |
7:39 |
65.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:49 |
5:49 |
69.45 |
5km |
19:48 |
6:22 |
69.37 |
5M |
33:06 |
6:37 |
67.40 |
10km |
41:51 |
6:44 |
66.50 |
10M |
1:09:56 |
7:00 |
65.69 |
Half |
1:33:37 |
7:09 |
64.38 |
20M |
2:27:48 |
7:23 |
64.62 |
Mara |
3:17:49 |
7:33 |
64.38 |
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