-
Time
3:52:40
-
Miles
30.79
-
Min/mi
7:33
-
Pacing
78%
-
WAVA
70.63
-
Stride(cm)
126
-
Cals
3692
-
Cadence
169
-
BPM
151
-
%MHR
83.8
-
B/mi
1140
-
Asc(m)
257
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:28(4:28/km) 134/149bpm [599b/km] 72cal 89/90rpm 13.43/0kmph
2) 1km - 4:08(4:08/km) 150/154bpm [621b/km] 76cal 88/90rpm 14.49/0kmph
3) 1km - 4:14(4:14/km) 145/149bpm [613b/km] 75cal 88/90rpm 14.2/0kmph
4) 1km - 4:15(4:15/km) 146/150bpm [620b/km] 75cal 87/89rpm 14.13/0kmph
5) 1km - 4:15(4:15/km) 148/156bpm [628b/km] 76cal 88/90rpm 14.14/0kmph
6) 1km - 4:09(4:09/km) 147/151bpm [611b/km] 74cal 89/91rpm 14.44/0kmph
7) 1km - 4:19(4:19/km) 148/151bpm [638b/km] 77cal 89/95rpm 13.91/0kmph
8) 1km - 4:06(4:06/km) 152/157bpm [624b/km] 75cal 90/92rpm 14.62/0kmph
9) 1km - 4:14(4:14/km) 149/155bpm [631b/km] 76cal 87/92rpm 14.18/0kmph
10) 1km - 4:16(4:16/km) 151/156bpm [644b/km] 78cal 87/89rpm 14.07/0kmph
11) 1km - 4:13(4:13/km) 152/157bpm [640b/km] 77cal 88/91rpm 14.24/0kmph
12) 1km - 4:16(4:16/km) 149/155bpm [637b/km] 76cal 86/89rpm 14.04/0kmph
13) 1km - 4:14(4:14/km) 149/153bpm [631b/km] 75cal 87/89rpm 14.17/0kmph
14) 1km - 4:18(4:18/km) 147/154bpm [632b/km] 74cal 87/91rpm 13.95/0kmph
15) 1km - 4:11(4:11/km) 150/155bpm [626b/km] 74cal 88/90rpm 14.37/0kmph
16) 1km - 4:13(4:13/km) 152/158bpm [641b/km] 77cal 88/90rpm 14.23/0kmph
17) 1km - 4:08(4:08/km) 151/155bpm [623b/km] 73cal 89/91rpm 14.54/0kmph
18) 1km - 4:13(4:13/km) 152/157bpm [641b/km] 76cal 89/92rpm 14.22/0kmph
19) 1km - 4:08(4:08/km) 154/162bpm [638b/km] 76cal 91/93rpm 14.49/0kmph
20) 1km - 4:09(4:09/km) 151/156bpm [627b/km] 73cal 89/93rpm 14.45/0kmph
21) 1km - 4:17(4:17/km) 153/158bpm [654b/km] 77cal 87/91rpm 14.03/0kmph
22) 1km - 4:08(4:08/km) 156/163bpm [645b/km] 76cal 88/92rpm 14.5/0kmph
23) 1km - 4:11(4:11/km) 155/159bpm [649b/km] 76cal 87/90rpm 14.33/0kmph
24) 1km - 4:20(4:20/km) 157/164bpm [681b/km] 81cal 86/91rpm 13.84/0kmph
25) 1km - 4:09(4:09/km) 161/166bpm [667b/km] 81cal 89/92rpm 14.48/0kmph
26) 1km - 4:18(4:18/km) 161/164bpm [692b/km] 84cal 86/87rpm 13.96/0kmph
27) 1km - 4:18(4:18/km) 162/166bpm [698b/km] 85cal 87/91rpm 13.93/0kmph
28) 1km - 4:15(4:15/km) 162/167bpm [689b/km] 83cal 90/93rpm 14.1/0kmph
29) 1km - 4:20(4:20/km) 163/170bpm [706b/km] 86cal 91/94rpm 13.86/0kmph
30) 1km - 4:21(4:21/km) 165/170bpm [718b/km] 88cal 92/95rpm 13.78/0kmph
31) 1km - 4:09(4:09/km) 167/172bpm [693b/km] 86cal 92/94rpm 14.45/0kmph
32) 1km - 4:39(4:39/km) 166/170bpm [771b/km] 95cal 87/94rpm 12.92/0kmph
33) 1km - 5:19(5:19/km) 159/169bpm [846b/km] 100cal 82/124rpm 11.28/0kmph
34) 1km - 5:48(5:48/km) 148/154bpm [859b/km] 73cal 78/89rpm 10.33/0kmph
35) 1km - 5:36(5:36/km) 149/163bpm [835b/km] 78cal 79/123rpm 10.71/0kmph
36) 1km - 5:15(5:15/km) 150/158bpm [786b/km] 76cal 81/90rpm 11.44/0kmph
37) 1km - 5:28(5:28/km) 148/157bpm [808b/km] 66cal 76/122rpm 10.99/0kmph
38) 1km - 5:28(5:28/km) 148/159bpm [809b/km] 66cal 80/121rpm 10.98/0kmph
39) 1km - 5:08(5:08/km) 152/163bpm [779b/km] 78cal 82/90rpm 11.7/0kmph
40) 1km - 5:18(5:18/km) 152/170bpm [806b/km] 78cal 81/90rpm 11.32/0kmph
41) 1km - 5:34(5:34/km) 150/159bpm [835b/km] 78cal 83/90rpm 10.78/0kmph
42) 1km - 5:30(5:30/km) 148/156bpm [814b/km] 65cal 79/91rpm 10.91/0kmph
43) 1km - 5:41(5:41/km) 143/153bpm [814b/km] 46cal 73/93rpm 10.54/0kmph
44) 1km - 5:33(5:33/km) 145/157bpm [806b/km] 58cal 80/115rpm 10.8/0kmph
45) 1km - 5:23(5:23/km) 145/156bpm [780b/km] 53cal 79/91rpm 11.15/0kmph
46) 1km - 5:54(5:54/km) 146/154bpm [860b/km] 60cal 76/92rpm 10.18/0kmph
47) 1km - 5:36(5:36/km) 148/160bpm [829b/km] 64cal 77/93rpm 10.71/0kmph
48) 1km - 5:46(5:46/km) 142/151bpm [819b/km] 46cal 72/91rpm 10.4/0kmph
49) 1km - 5:52(5:52/km) 145/155bpm [851b/km] 57cal 80/121rpm 10.23/0kmph
50) 0.55km - 2:39(4:51/km) 158/169bpm [767b/km] 47cal 82/97rpm 12.37/0kmph
4:28 4:08 4:14 4:15 4:15 4:09 4:19 4:06 4:14 4:16 4:13 4:16 4:14 4:18 4:11 4:13 4:08 4:13 4:08 4:09 4:17 4:08 4:11 4:20 4:09 4:18 4:18 4:15 4:20 4:21 4:09 4:39 5:19 5:48 5:36 5:15 5:28 5:28 5:08 5:18 5:34 5:30 5:41 5:33 5:23 5:54 5:36 5:46 5:52 2:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:51 |
6:51 |
6:51 |
137 77-153 |
939 |
178 174-180 |
6/6 |
2.00 |
13:39 |
6:48 |
6:48 |
147 141-154 |
999 |
176 172-180 |
8/12 |
3.00 |
20:33 |
6:54 +3
|
6:54 |
147 138-155 |
1014 |
175 172-180 |
11/3 |
4.00 |
27:17 |
6:44 |
6:44 |
147 142-151 |
989 |
178 174-182 |
6/9 |
5.00 |
34:02 |
6:45 |
6:45 |
150 145-157 |
1012 |
179 174-184 |
11/8 |
6.00 |
40:53 |
6:52 |
6:52 |
150 146-156 |
1029 |
174 170-184 |
9/6 |
7.00 |
47:41 |
6:47 |
6:47 |
151 145-157 |
1025 |
175 168-182 |
7/12 |
8.00 |
54:30 |
6:49 |
6:49 |
149 145-154 |
1016 |
173 168-178 |
7/4 |
9.00 |
1:01:22 |
6:52 |
6:52 |
149 140-153 |
1023 |
175 166-182 |
9/12 |
10.00 |
1:08:07 |
6:46 |
6:46 |
151 145-157 |
1021 |
177 166-180 |
11/4 |
11.00 |
1:14:50 |
6:43 |
6:43 |
151 146-157 |
1014 |
178 172-182 |
6/9 |
12.00 |
1:21:31 |
6:41 |
6:41 |
154 148-161 |
1029 |
181 176-186 |
11/8 |
13.00 |
1:28:19 |
6:47 |
6:47 |
152 143-158 |
1032 |
175 168-186 |
7/5 |
14.00 |
1:34:58 |
6:40 |
6:40 |
155 150-163 |
1033 |
175 168-184 |
7/12 |
15.00 |
1:41:57 |
6:58 +4
|
6:58 |
157 151-163 |
1094 |
174 168-182 |
7/4 |
16.00 |
1:48:43 |
6:46 |
6:46 |
161 154-166 |
1090 |
175 168-182 |
7/10 |
17.00 |
1:55:41 |
6:58 |
6:58 |
162 159-166 |
1128 |
173 88-182 |
12/4 |
18.00 |
2:02:33 |
6:52 |
6:52 |
162 154-168 |
1113 |
183 178-188 |
5/8 |
19.00 |
2:09:38 |
7:05 +9
|
7:05 |
166 158-171 |
1177 |
185 174-190 |
12/8 |
20.00 |
2:16:51 |
7:12 |
7:12 |
165 156-171 |
1189 |
177 90-188 |
6/4 |
21.00 |
2:26:11 |
9:20 +19
|
9:20 |
152 138-169 |
1419 |
160 84-248 |
8/14 |
22.00 |
2:35:16 |
9:05 +18
|
9:05 |
148 134-163 |
1344 |
158 82-182 |
7/4 |
23.00 |
2:44:06 |
8:50 |
8:50 |
149 139-158 |
1317 |
156 86-244 |
8/12 |
24.00 |
2:52:55 |
8:49 |
8:49 |
150 137-161 |
1323 |
162 88-242 |
11/2 |
25.00 |
3:01:17 |
8:22 |
8:22 |
152 142-170 |
1272 |
166 84-180 |
5/10 |
26.00 |
3:10:28 |
9:11 +16
|
9:11 |
149 136-159 |
1368 |
160 86-180 |
11/8 |
27.00 |
3:19:34 |
9:05 |
9:05 |
144 126-157 |
1309 |
156 86-184 |
6/5 |
28.00 |
3:29:12 |
9:38 +1:02
|
9:38 |
144 122-155 |
1387 |
164 86-230 |
9/12 |
29.00 |
3:38:11 |
9:00 |
9:00 |
145 129-159 |
1304 |
153 84-184 |
8/4 |
30.00 |
3:47:57 |
9:45 |
9:45 |
144 131-159 |
1405 |
149 84-184 |
8/12 |
30.81 |
3:56:09 |
8:12 +1:17
|
10:10 |
151 131-169 |
1535 |
164 88-242 |
6/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.7 |
176 |
28.6 |
3:22:14 |
7:06 |
Walk |
13.8 |
115 |
2.2 |
32:51 |
14:54 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
0.4 |
- |
- |
1:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
50.77% |
More |
800m |
3:17 |
6:36 |
58.59% |
More |
1km |
4:06 |
6:36 |
61.09% |
More |
Mile |
6:38 |
6:38 |
64.20% |
More |
5k |
20:50 |
6:42 |
69.58% |
More |
5 miles |
33:36 |
6:43 |
70.21% |
More |
10k |
41:53 |
6:44 |
70.34% |
More |
10 miles |
1:07:38 |
6:46 |
72.00% |
More |
Half |
1:28:44 |
6:46 |
72.60% |
More |
20 miles |
2:16:45 |
6:50 |
74.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:38 |
4:38 |
91.93 |
5km |
16:54 |
5:26 |
85.76 |
5M |
29:08 |
5:50 |
80.98 |
10km |
37:20 |
6:00 |
78.91 |
10M |
1:04:20 |
6:26 |
75.69 |
Half |
1:27:36 |
6:41 |
72.97 |
20M |
2:22:05 |
7:06 |
71.29 |
Mara |
3:13:28 |
7:23 |
69.81 |
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