Sat 23rd Jan 2021 at 8:00am by Sam Jelfs
Run > General
-
Time
4:15:21
-
Miles
26.24
-
Min/mi
9:44
-
Pacing
26%
-
WAVA
48.12
-
Stride(cm)
104
-
Cals
2827
-
Cadence
159
-
BPM
145
-
%MHR
84.9
-
B/mi
1413
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:13(5:13/km) 135/156bpm 66cal
2) 1km - 5:18(5:18/km) 155/165bpm 79cal
3) 1km - 5:45(5:45/km) 156/179bpm 84cal
4) 1km - 5:38(5:38/km) 162/188bpm 85cal
5) 1km - 5:14(5:14/km) 148/157bpm 71cal
6) 1km - 5:50(5:50/km) 144/159bpm 72cal
7) 1km - 5:26(5:26/km) 146/161bpm 70cal
8) 1km - 5:24(5:24/km) 166/179bpm 86cal
9) 1km - 5:34(5:34/km) 169/188bpm 90cal
10) 1km - 5:47(5:47/km) 151/176bpm 73cal
11) 1km - 5:29(5:29/km) 140/150bpm 47cal
12) 1km - 5:27(5:27/km) 148/163bpm 60cal
13) 1km - 5:58(5:58/km) 128/154bpm 38cal
14) 1km - 5:26(5:26/km) 141/148bpm 46cal
15) 1km - 5:18(5:18/km) 148/159bpm 61cal
16) 1km - 5:17(5:17/km) 144/156bpm 49cal
17) 1km - 5:46(5:46/km) 148/167bpm 64cal
18) 1km - 5:51(5:51/km) 140/160bpm 51cal
19) 1km - 5:24(5:24/km) 147/161bpm 62cal
20) 1km - 5:49(5:49/km) 148/161bpm 64cal
21) 1km - 5:30(5:30/km) 153/171bpm 68cal
22) 1km - 5:24(5:24/km) 150/160bpm 60cal
23) 1km - 5:24(5:24/km) 154/160bpm 70cal
24) 1km - 5:50(5:50/km) 147/159bpm 61cal
25) 1km - 5:32(5:32/km) 155/158bpm 73cal
26) 1km - 5:32(5:32/km) 155/161bpm 74cal
27) 1km - 6:05(6:05/km) 146/157bpm 58cal
28) 1km - 5:48(5:48/km) 155/160bpm 75cal
29) 1km - 5:57(5:57/km) 152/162bpm 68cal
30) 1km - 5:56(5:56/km) 156/166bpm 78cal
31) 1km - 5:56(5:56/km) 155/160bpm 74cal
32) 1km - 5:58(5:58/km) 154/165bpm 70cal
33) 1km - 5:34(5:34/km) 157/162bpm 74cal
34) 1km - 5:51(5:51/km) 155/165bpm 70cal
35) 1km - 10:09(10:09/km) 126/158bpm 65cal
36) 1km - 5:51(5:51/km) 153/169bpm 71cal
37) 1km - 5:44(5:44/km) 152/172bpm 61cal
38) 1km - 6:03(6:03/km) 149/175bpm 67cal
39) 1km - 6:02(6:02/km) 153/179bpm 75cal
40) 1km - 6:59(6:59/km) 134/160bpm 63cal
41) 1km - 10:11(10:11/km) 111/121bpm 62cal
42) 1km - 10:42(10:42/km) 111/132bpm 59cal
43) 0.23km - 2:27(10:49/km) 103/109bpm 13cal
5:13 5:18 5:45 5:38 5:14 5:50 5:26 5:24 5:34 5:47 5:29 5:27 5:58 5:26 5:18 5:17 5:46 5:51 5:24 5:49 5:30 5:24 5:24 5:50 5:32 5:32 6:05 5:48 5:57 5:56 5:56 5:58 5:34 5:51 10:09 5:51 5:44 6:03 6:02 6:59 10:11 10:42 2:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
8:25 |
8:25 |
8:25 |
141 93-159 |
1186 |
169 164-172 |
2.00 |
18:08 |
9:43 +38
|
9:43 |
160 121-188 |
1555 |
162 82-172 |
3.00 |
30:06 |
11:58 +3:19
|
11:58 |
151 101-181 |
1806 |
166 84-178 |
4.00 |
39:19 |
9:13 |
9:13 |
144 133-158 |
1327 |
164 84-222 |
5.00 |
47:59 |
8:40 |
8:40 |
160 139-179 |
1387 |
169 84-172 |
6.00 |
57:03 |
9:04 |
9:04 |
161 142-187 |
1459 |
168 84-172 |
7.00 |
1:06:03 |
9:00 |
9:00 |
145 132-163 |
1306 |
169 86-174 |
8.00 |
1:16:52 |
10:49 +1:33
|
10:49 |
133 95-158 |
1439 |
166 100-172 |
9.00 |
1:25:34 |
8:41 |
8:41 |
142 134-152 |
1234 |
167 84-172 |
10.00 |
1:34:05 |
8:32 |
8:32 |
146 138-159 |
1245 |
169 84-172 |
11.00 |
1:45:22 |
11:17 +1:43
|
11:17 |
145 107-167 |
1636 |
154 84-172 |
12.00 |
1:55:36 |
10:14 +1:34
|
10:14 |
148 110-161 |
1514 |
166 84-232 |
13.00 |
2:05:51 |
10:15 +1:07
|
10:15 |
149 123-170 |
1528 |
168 84-174 |
14.00 |
2:15:14 |
9:23 +41
|
9:23 |
151 130-160 |
1416 |
165 84-176 |
15.00 |
2:26:33 |
11:19 +2:13
|
11:19 |
148 103-159 |
1676 |
166 82-172 |
16.00 |
2:35:34 |
9:00 |
9:00 |
155 150-161 |
1396 |
170 168-172 |
17.00 |
2:46:04 |
10:30 +53
|
10:30 |
147 116-158 |
1544 |
165 106-172 |
18.00 |
2:56:13 |
10:09 +46
|
10:09 |
154 128-161 |
1563 |
168 110-172 |
19.00 |
3:05:44 |
9:31 |
9:31 |
155 145-165 |
1475 |
166 114-172 |
20.00 |
3:15:40 |
9:56 +24
|
9:56 |
154 132-164 |
1529 |
164 110-172 |
21.00 |
3:24:56 |
9:16 |
9:16 |
156 141-165 |
1446 |
167 110-172 |
22.00 |
3:42:09 |
17:13 +3:31
|
17:13 |
135 105-169 |
2325 |
136 82-172 |
23.00 |
3:51:51 |
9:42 +27
|
9:42 |
155 135-171 |
1504 |
167 102-170 |
24.00 |
4:02:59 |
11:08 +1:32
|
11:08 |
156 119-178 |
1736 |
165 112-170 |
25.00 |
4:24:59 |
22:00 +10:19
|
22:00 |
126 91-162 |
2772 |
142 100-172 |
26.00 |
4:43:05 |
18:07 +1:11
|
18:07 |
112 93-132 |
2028 |
116 86-126 |
26.24 |
4:47:14 |
4:09 |
17:24 |
103 97-109 |
1793 |
113 110-120 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.6 |
169 |
23.4 |
3:25:54 |
9:41 |
Walk |
19.5 |
113 |
2.8 |
1:00:01 |
21:17 |
Still |
0.2 |
- |
- |
37 |
- |
Pause |
6.7 |
- |
- |
20:42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:43 |
38.95% |
More |
800m |
4:01 |
8:05 |
42.49% |
More |
1km |
5:12 |
8:21 |
43.07% |
More |
Mile |
8:24 |
8:24 |
46.08% |
More |
5k |
27:28 |
8:50 |
47.86% |
More |
5 miles |
44:26 |
8:53 |
48.14% |
More |
10k |
56:34 |
9:06 |
47.29% |
More |
10 miles |
1:34:05 |
9:24 |
46.99% |
More |
Half |
2:05:54 |
9:37 |
46.46% |
More |
20 miles |
3:15:40 |
9:47 |
47.01% |
More |
Mara |
4:46:30 |
10:56 |
42.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:00 |
8:00 |
48.38 |
5km |
26:36 |
8:34 |
49.42 |
5M |
44:03 |
8:49 |
48.56 |
10km |
55:28 |
8:56 |
48.23 |
10M |
1:31:50 |
9:11 |
48.14 |
Half |
2:02:17 |
9:20 |
47.47 |
20M |
3:11:29 |
9:34 |
48.04 |
Mara |
4:14:56 |
9:44 |
48.11 |
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