Sun 24th Jan 2021 at 8:00am by ninjakdb
Run > General
-
Time
3:44:45
-
Miles
18.48
-
Min/mi
12:10
-
Pacing
62%
-
WAVA
41.75
-
Stride(cm)
75
-
Cals
2945
-
Cadence
176
-
BPM
154
-
%MHR
88.9
-
B/mi
1871
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:03(10:03/m) 134/145bpm 133cal 5.97/6.82mph
2) 1m - 11:21(11:21/m) 150/166bpm 165cal 5.29/6.18mph
3) 1m - 11:55(11:55/m) 148/158bpm 167cal 5.04/6.14mph
4) 1m - 11:45(11:45/m) 155/170bpm 172cal 5.1/7.49mph
5) 1m - 12:25(12:25/m) 160/171bpm 190cal 4.83/7.1mph
6) 1m - 13:50(13:50/m) 161/174bpm 208cal 4.34/6.95mph
7) 1m - 11:20(11:20/m) 157/174bpm 159cal 5.29/6.57mph
8) 1m - 12:32(12:32/m) 160/171bpm 180cal 4.79/6.95mph
9) 1m - 12:47(12:47/m) 160/171bpm 180cal 4.69/6.59mph
10) 1m - 11:28(11:28/m) 163/172bpm 171cal 5.23/6.8mph
11) 1m - 15:18(15:18/m) 147/170bpm 164cal 3.92/6.16mph
12) 1m - 13:43(13:43/m) 151/166bpm 153cal 4.38/6.16mph
13) 1m - 11:20(11:20/m) 145/153bpm 107cal 5.29/6.47mph
14) 1m - 11:18(11:18/m) 150/163bpm 124cal 5.31/6.59mph
15) 1m - 12:16(12:16/m) 155/169bpm 145cal 4.89/6.93mph
16) 1m - 11:31(11:31/m) 156/164bpm 142cal 5.21/6.64mph
17) 1m - 13:40(13:40/m) 157/167bpm 168cal 4.39/6.78mph
18) 1m - 10:59(10:59/m) 158/167bpm 141cal 5.46/7.51mph
19) 0.48m - 5:14(10:56/m) 162/170bpm 76cal 5.49/6.16mph
10:03 11:21 11:55 11:45 12:25 13:50 11:20 12:32 12:47 11:28 15:18 13:43 11:20 11:18 12:16 11:31 13:40 10:59 5:14
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
4:51 |
4:51 |
9:42 |
132 86-142 |
1281 |
182 92-194 |
| 1.00 |
10:02 |
5:11 |
10:22 |
136 124-145 |
1409 |
188 170-192 |
| 1.50 |
15:08 |
5:06 |
10:13 |
143 137-152 |
1460 |
183 176-192 |
| 2.00 |
21:22 |
6:14 |
12:28 |
156 145-166 |
1946 |
176 104-188 |
| 2.50 |
27:53 |
6:30 |
13:00 |
148 134-157 |
1924 |
178 126-186 |
| 3.00 |
33:17 |
5:25 |
10:50 |
148 136-158 |
1603 |
181 118-190 |
| 3.50 |
40:48 |
7:31 +1:13
|
15:02 |
149 122-158 |
2240 |
176 90-188 |
| 4.00 |
46:15 |
5:27 |
10:53 |
161 153-170 |
1752 |
181 90-194 |
| 4.50 |
55:30 |
9:15 +3:10
|
18:30 |
159 123-171 |
2942 |
172 88-188 |
| 5.00 |
1:01:50 |
6:20 |
12:39 |
159 139-171 |
2012 |
181 108-188 |
| 5.50 |
1:09:33 |
7:44 |
15:27 |
157 130-169 |
2426 |
171 38-188 |
| 6.00 |
1:15:40 |
6:07 |
12:14 |
164 134-173 |
2005 |
175 90-186 |
| 6.50 |
1:21:55 |
6:15 |
12:30 |
162 147-173 |
2025 |
175 82-186 |
| 7.00 |
1:27:00 |
5:05 |
10:10 |
149 140-163 |
1514 |
184 176-190 |
| 7.50 |
1:33:15 |
6:15 |
12:31 |
159 149-168 |
1989 |
176 114-188 |
| 8.00 |
1:39:32 |
6:16 |
12:33 |
160 142-171 |
2008 |
174 102-212 |
| 8.50 |
1:45:19 |
5:47 |
11:33 |
156 139-166 |
1803 |
174 104-188 |
| 9.00 |
1:52:19 |
7:00 |
14:00 |
161 151-170 |
2255 |
170 104-190 |
| 9.50 |
1:57:40 |
5:21 |
10:42 |
160 148-169 |
1713 |
183 166-188 |
| 10.00 |
2:03:47 |
6:07 |
12:14 |
165 154-172 |
2020 |
180 118-186 |
| 10.50 |
2:11:00 |
7:13 |
14:25 |
159 136-169 |
2293 |
165 90-184 |
| 11.00 |
2:19:35 |
8:35 +30
|
17:11 |
137 102-161 |
2353 |
143 86-192 |
| 11.50 |
2:26:58 |
7:23 |
14:45 |
149 106-164 |
2198 |
158 80-212 |
| 12.00 |
2:33:18 |
6:20 |
12:40 |
153 131-165 |
1938 |
169 92-232 |
| 12.50 |
2:38:52 |
5:34 |
11:08 |
143 127-150 |
1593 |
177 90-188 |
| 13.00 |
2:44:51 |
5:59 +12
|
11:58 |
146 132-152 |
1747 |
179 92-190 |
| 13.50 |
2:52:50 |
7:59 +2:05
|
15:58 |
151 129-163 |
2410 |
185 178-192 |
| 14.00 |
2:58:14 |
5:24 |
10:48 |
147 140-156 |
1588 |
185 178-190 |
| 14.50 |
3:04:38 |
6:24 |
12:48 |
153 143-164 |
1959 |
176 98-188 |
| 15.00 |
3:10:30 |
5:52 |
11:44 |
157 145-169 |
1843 |
182 172-194 |
| 15.50 |
3:16:19 |
5:49 |
11:37 |
157 148-163 |
1824 |
182 94-188 |
| 16.00 |
3:22:01 |
5:42 |
11:25 |
155 148-160 |
1769 |
180 170-186 |
| 16.50 |
3:29:06 |
7:05 |
14:09 |
156 136-167 |
2209 |
170 90-184 |
| 17.00 |
3:35:41 |
6:36 |
13:12 |
157 146-166 |
2071 |
176 86-192 |
| 17.50 |
3:41:04 |
5:22 |
10:45 |
157 148-163 |
1687 |
183 174-190 |
| 18.00 |
3:46:40 |
5:37 |
11:13 |
158 148-167 |
1773 |
183 88-194 |
| 18.48 |
3:51:55 |
5:15 |
10:56 |
163 154-170 |
1783 |
186 180-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.7 |
181 |
17.8 |
3:29:54 |
12:03 |
| Walk |
6.4 |
106 |
0.6 |
15:07 |
23:24 |
| Still |
0.8 |
- |
- |
1:49 |
- |
| Pause |
2.1 |
- |
- |
5:05 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:14 |
8:57 |
37.08% |
More |
| 800m |
4:48 |
9:39 |
40.42% |
More |
| 1km |
6:08 |
9:51 |
41.25% |
More |
| Mile |
9:59 |
9:59 |
43.00% |
More |
| 5k |
35:01 |
11:16 |
41.73% |
More |
| 5 miles |
59:10 |
11:50 |
40.21% |
More |
| 10k |
1:15:37 |
12:10 |
39.29% |
More |
| 10 miles |
2:03:46 |
12:23 |
39.68% |
More |
| Half |
2:45:19 |
12:37 |
39.31% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:13 |
10:13 |
42.02 |
| 5km |
33:57 |
10:56 |
43.03 |
| 5M |
56:13 |
11:15 |
42.32 |
| 10km |
1:10:47 |
11:23 |
41.97 |
| 10M |
1:57:13 |
11:43 |
41.89 |
| Half |
2:36:04 |
11:55 |
41.32 |
| 20M |
4:04:24 |
12:13 |
41.81 |
| Mara |
5:25:23 |
12:25 |
41.87 |
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