Sun 24th Jan 2021 at 6:00am by salvassa
Run > General
-
Time
2:12:44
-
Miles
16.89
-
Min/mi
7:52
-
Pacing
55%
-
WAVA
58.71
-
Stride(cm)
117
-
Cals
2240
-
Cadence
175
-
BPM
169
-
%MHR
90.1
-
B/mi
1331
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:59(4:59/km) 128/139bpm 63cal 12.06/14.54kmph
2) 1km - 5:06(5:06/km) 143/155bpm 76cal 11.78/13kmph
3) 1km - 5:02(5:02/km) 169/192bpm 93cal 11.91/13.81kmph
4) 1km - 4:51(4:51/km) 184/190bpm 97cal 12.38/13.37kmph
5) 1km - 5:01(5:01/km) 179/190bpm 97cal 11.98/12.93kmph
6) 1km - 4:52(4:52/km) 185/192bpm 99cal 12.33/12.8kmph
7) 1km - 4:53(4:53/km) 183/188bpm 97cal 12.3/13.2kmph
8) 1km - 4:39(4:39/km) 175/185bpm 87cal 12.9/14.51kmph
9) 1km - 4:44(4:44/km) 171/178bpm 86cal 12.68/13.44kmph
10) 1km - 4:40(4:40/km) 173/179bpm 86cal 12.86/13.4kmph
11) 1km - 4:48(4:48/km) 173/178bpm 89cal 12.5/13.47kmph
12) 1km - 4:53(4:53/km) 172/182bpm 88cal 12.3/13.5kmph
13) 1km - 4:55(4:55/km) 177/182bpm 93cal 12.21/13.4kmph
14) 1km - 4:40(4:40/km) 188/197bpm 99cal 12.87/14.75kmph
15) 1km - 5:06(5:06/km) 188/194bpm 107cal 11.78/13.1kmph
16) 1km - 4:56(4:56/km) 173/194bpm 87cal 12.16/13.03kmph
17) 1km - 5:02(5:02/km) 162/167bpm 65cal 11.92/13.33kmph
18) 1km - 4:51(4:51/km) 166/173bpm 75cal 12.36/13kmph
19) 1km - 5:12(5:12/km) 163/173bpm 72cal 11.56/12.33kmph
20) 1km - 4:48(4:48/km) 163/173bpm 62cal 12.51/13.54kmph
21) 1km - 4:51(4:51/km) 157/162bpm 42cal 12.37/13.37kmph
22) 1km - 5:00(5:00/km) 158/164bpm 47cal 12/12.87kmph
23) 1km - 5:07(5:07/km) 168/179bpm 80cal 11.71/13.37kmph
24) 1km - 4:44(4:44/km) 167/176bpm 73cal 12.66/13.98kmph
25) 1km - 4:51(4:51/km) 174/187bpm 87cal 12.38/13.81kmph
26) 1km - 4:35(4:35/km) 170/186bpm 74cal 13.07/14.48kmph
27) 1km - 4:41(4:41/km) 190/203bpm 99cal 12.81/13.77kmph
28) 0.19km - 1:00(5:15/km) 186/190bpm 20cal 11.42/13.03kmph
4:59 5:06 5:02 4:51 5:01 4:52 4:53 4:39 4:44 4:40 4:48 4:53 4:55 4:40 5:06 4:56 5:02 4:51 5:12 4:48 4:51 5:00 5:07 4:44 4:51 4:35 4:41 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:01 |
4:01 |
8:03 |
123 76-139 |
990 |
175 172-182 |
1.00 |
8:06 |
4:04 |
8:08 |
138 132-153 |
1124 |
172 170-180 |
1.50 |
12:14 |
4:08 |
8:17 |
149 144-156 |
1234 |
172 164-180 |
2.00 |
16:08 |
3:54 |
7:48 |
184 153-191 |
1436 |
173 170-178 |
2.50 |
20:04 |
3:56 |
7:52 |
183 177-188 |
1438 |
175 170-180 |
3.00 |
24:05 |
4:01 |
8:02 |
178 174-181 |
1429 |
176 172-180 |
3.50 |
28:01 |
3:56 |
7:52 |
184 177-192 |
1448 |
176 172-180 |
4.00 |
31:59 |
3:58 |
7:57 |
183 178-190 |
1454 |
175 172-178 |
4.50 |
35:51 |
3:52 |
7:44 |
182 176-188 |
1407 |
173 170-176 |
5.00 |
39:33 |
3:42 |
7:24 |
173 169-176 |
1282 |
174 170-182 |
5.50 |
43:23 |
3:50 |
7:41 |
171 165-177 |
1313 |
175 170-182 |
6.00 |
47:12 |
3:48 |
7:36 |
172 166-176 |
1308 |
174 170-178 |
6.50 |
51:04 |
3:52 |
7:45 |
175 171-179 |
1356 |
174 170-178 |
7.00 |
54:47 |
3:43 |
7:25 |
169 164-176 |
1255 |
174 168-178 |
7.50 |
58:46 |
3:59 |
7:58 |
174 166-182 |
1385 |
174 168-178 |
8.00 |
1:02:44 |
3:59 |
7:58 |
177 171-182 |
1409 |
174 168-182 |
8.50 |
1:06:33 |
3:49 |
7:37 |
187 178-194 |
1425 |
175 170-184 |
9.00 |
1:11:16 |
4:43 +53
|
9:25 |
190 186-196 |
1790 |
175 94-182 |
9.50 |
1:15:25 |
4:09 |
8:19 |
185 168-193 |
1538 |
176 172-180 |
10.00 |
1:19:23 |
3:58 |
7:56 |
167 159-178 |
1325 |
174 170-176 |
10.50 |
1:23:27 |
4:03 |
8:07 |
161 156-167 |
1306 |
172 168-178 |
11.00 |
1:27:24 |
3:57 |
7:54 |
166 161-173 |
1312 |
173 168-180 |
11.50 |
1:33:08 |
5:44 +1:50
|
11:28 |
162 127-173 |
1858 |
174 122-184 |
12.00 |
1:37:20 |
4:12 |
8:25 |
162 151-171 |
1363 |
178 170-184 |
12.50 |
1:41:12 |
3:52 +1
|
7:45 |
163 155-172 |
1262 |
173 168-180 |
13.00 |
1:45:10 |
3:58 +5
|
7:55 |
157 150-161 |
1244 |
175 158-182 |
13.50 |
1:49:10 |
3:59 |
7:59 |
157 149-164 |
1253 |
175 170-180 |
14.00 |
1:53:13 |
4:03 |
8:07 |
164 155-171 |
1331 |
170 166-174 |
14.50 |
1:57:26 |
4:13 |
8:26 |
170 161-179 |
1433 |
171 168-176 |
15.00 |
2:01:04 |
3:39 |
7:18 |
170 160-187 |
1240 |
177 168-184 |
15.50 |
2:05:01 |
3:56 |
7:53 |
173 166-184 |
1363 |
176 168-184 |
16.00 |
2:12:02 |
7:02 +3:18
|
14:03 |
164 122-181 |
2305 |
177 98-186 |
16.50 |
2:15:51 |
3:49 |
7:37 |
188 175-203 |
1432 |
182 174-188 |
16.89 |
2:18:52 |
3:01 |
7:39 |
188 182-200 |
1438 |
180 166-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.8 |
174 |
16.9 |
2:12:46 |
8:09 |
Walk |
0.8 |
108 |
0 |
1:05 |
5:47:08 |
Pause |
3.5 |
- |
- |
5:01 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
43.69% |
More |
800m |
3:34 |
7:10 |
49.32% |
More |
1km |
4:28 |
7:12 |
51.36% |
More |
Mile |
7:23 |
7:23 |
53.50% |
More |
5k |
23:36 |
7:36 |
56.91% |
More |
5 miles |
38:32 |
7:42 |
56.58% |
More |
10k |
48:06 |
7:44 |
56.55% |
More |
10 miles |
1:19:12 |
7:55 |
56.70% |
More |
Half |
1:45:33 |
8:03 |
56.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:38 |
6:38 |
59.59 |
5km |
22:03 |
7:06 |
60.92 |
5M |
36:32 |
7:18 |
59.68 |
10km |
45:59 |
7:24 |
59.16 |
10M |
1:16:09 |
7:37 |
58.97 |
Half |
1:41:23 |
7:44 |
58.13 |
20M |
2:38:47 |
7:56 |
58.81 |
Mara |
3:31:24 |
8:04 |
58.90 |
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