Sat 17th Jul 2021 at 9:00am by Sam Jelfs
Run > General
-
Time
3:09:55
-
Miles
21.16
-
Min/mi
8:59
-
Pacing
31%
-
WAVA
51.45
-
Stride(cm)
108
-
Cals
2166
-
Cadence
166
-
BPM
143
-
%MHR
83.9
-
B/mi
1287
-
Asc(m)
65
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:23(5:23/km) 124/137bpm [668b/km] 58cal
2) 1km - 5:04(5:04/km) 137/143bpm [694b/km] 64cal
3) 1km - 5:16(5:16/km) 141/148bpm [741b/km] 68cal
4) 1km - 5:24(5:24/km) 143/146bpm [773b/km] 71cal
5) 1km - 5:20(5:20/km) 139/143bpm [741b/km] 64cal
6) 1km - 5:15(5:15/km) 140/143bpm [735b/km] 64cal
7) 1km - 5:37(5:37/km) 142/146bpm [798b/km] 67cal
8) 1km - 5:45(5:45/km) 145/153bpm [834b/km] 72cal
9) 1km - 5:31(5:31/km) 144/152bpm [793b/km] 67cal
10) 1km - 5:36(5:36/km) 144/151bpm [807b/km] 66cal
11) 1km - 5:57(5:57/km) 140/146bpm [832b/km] 57cal
12) 1km - 5:33(5:33/km) 136/144bpm [755b/km] 51cal
13) 1km - 5:28(5:28/km) 140/145bpm [764b/km] 56cal
14) 1km - 5:25(5:25/km) 137/143bpm [743b/km] 47cal
15) 1km - 5:41(5:41/km) 136/141bpm [772b/km] 44cal
16) 1km - 5:10(5:10/km) 141/146bpm [728b/km] 52cal
17) 1km - 5:50(5:50/km) 137/147bpm [799b/km] 52cal
18) 1km - 5:48(5:48/km) 137/150bpm [794b/km] 52cal
19) 1km - 5:52(5:52/km) 141/146bpm [828b/km] 60cal
20) 1km - 5:20(5:20/km) 144/146bpm [768b/km] 59cal
21) 1km - 5:46(5:46/km) 147/151bpm [848b/km] 69cal
22) 1km - 5:29(5:29/km) 149/155bpm [818b/km] 67cal
23) 1km - 5:31(5:31/km) 150/159bpm [828b/km] 68cal
24) 1km - 5:29(5:29/km) 148/153bpm [812b/km] 66cal
25) 1km - 5:21(5:21/km) 146/155bpm [782b/km] 61cal
26) 1km - 5:28(5:28/km) 155/159bpm [847b/km] 75cal
27) 1km - 5:23(5:23/km) 159/163bpm [855b/km] 77cal
28) 1km - 6:25(6:25/km) 145/162bpm [929b/km] 63cal
29) 1km - 6:18(6:18/km) 156/161bpm [984b/km] 84cal
30) 1km - 5:37(5:37/km) 152/160bpm [854b/km] 66cal
31) 1km - 5:44(5:44/km) 152/159bpm [872b/km] 66cal
32) 1km - 5:30(5:30/km) 157/159bpm [865b/km] 74cal
33) 1km - 5:36(5:36/km) 149/159bpm [834b/km] 59cal
34) 1km - 5:44(5:44/km) 158/163bpm [907b/km] 76cal
35) 0.05km - 19(5:42/km) 158/160bpm [901b/km] 4cal
5:23 5:04 5:16 5:24 5:20 5:15 5:37 5:45 5:31 5:36 5:57 5:33 5:28 5:25 5:41 5:10 5:50 5:48 5:52 5:20 5:46 5:29 5:31 5:29 5:21 5:28 5:23 6:25 6:18 5:37 5:44 5:30 5:36 5:44 19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:30 |
8:30 |
8:30 |
124 65-140 |
1054 |
167 126-172 |
10/9 |
2.00 |
17:11 |
8:41 +18
|
8:41 |
142 131-148 |
1232 |
168 152-170 |
9/9 |
3.00 |
25:48 |
8:38 |
8:38 |
140 135-145 |
1208 |
167 158-170 |
9/7 |
4.00 |
34:23 |
8:34 |
8:34 |
141 135-146 |
1209 |
168 164-170 |
12/12 |
5.00 |
43:37 |
9:14 |
9:14 |
144 140-153 |
1330 |
168 164-170 |
19/17 |
6.00 |
52:26 |
8:49 |
8:49 |
145 140-152 |
1279 |
168 166-170 |
13/10 |
7.00 |
1:04:06 |
11:40 +2:06
|
11:40 |
139 117-146 |
1621 |
167 156-170 |
14/11 |
8.00 |
1:13:09 |
9:03 +19
|
9:03 |
139 132-145 |
1257 |
168 156-224 |
11/10 |
9.00 |
1:22:33 |
9:24 +24
|
9:24 |
137 123-144 |
1288 |
163 102-170 |
18/15 |
10.00 |
1:31:19 |
8:46 +12
|
8:46 |
139 133-147 |
1219 |
168 112-216 |
9/13 |
11.00 |
1:47:27 |
16:08 +6:52
|
16:08 |
134 95-144 |
2163 |
167 156-170 |
15/10 |
12.00 |
1:57:10 |
9:43 +28
|
9:43 |
141 134-150 |
1369 |
166 102-232 |
11/10 |
13.00 |
2:06:12 |
9:01 |
9:01 |
146 138-150 |
1317 |
162 106-170 |
19/19 |
14.00 |
2:15:21 |
9:09 +19
|
9:09 |
151 138-159 |
1383 |
165 108-170 |
7/11 |
15.00 |
2:28:56 |
13:35 +4:50
|
13:35 |
146 111-158 |
1984 |
167 104-170 |
12/12 |
16.00 |
2:40:38 |
11:41 +2:54
|
11:41 |
148 111-158 |
1730 |
167 140-170 |
10/14 |
17.00 |
2:50:00 |
9:22 +21
|
9:22 |
153 125-163 |
1434 |
161 106-170 |
12/14 |
18.00 |
3:02:56 |
12:55 +2:41
|
12:55 |
151 99-162 |
1952 |
163 108-236 |
14/13 |
19.00 |
3:13:35 |
10:39 +1:26
|
10:39 |
151 129-160 |
1608 |
167 116-226 |
11/15 |
20.00 |
3:24:50 |
11:15 +2:21
|
11:15 |
153 114-159 |
1721 |
167 90-170 |
14/14 |
21.00 |
3:34:08 |
9:18 +10
|
9:18 |
154 139-162 |
1433 |
167 90-172 |
11/13 |
21.16 |
3:35:36 |
1:28 |
9:09 |
159 154-161 |
1456 |
169 166-170 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.1 |
167 |
21 |
3:05:26 |
9:43 |
Walk |
5.0 |
109 |
0.2 |
11:36 |
1:04:05 |
Still |
0.1 |
- |
- |
15 |
- |
Pause |
7.8 |
- |
- |
18:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
38.24% |
More |
800m |
4:01 |
8:05 |
42.43% |
More |
1km |
5:01 |
8:04 |
44.64% |
More |
Mile |
8:08 |
8:08 |
47.57% |
More |
5k |
26:34 |
8:33 |
49.48% |
More |
5 miles |
43:30 |
8:42 |
49.17% |
More |
10k |
54:27 |
8:46 |
49.13% |
More |
10 miles |
1:31:09 |
9:07 |
48.51% |
More |
Half |
2:06:54 |
9:41 |
46.09% |
More |
20 miles |
3:24:45 |
10:14 |
44.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:28 |
7:28 |
51.84 |
5km |
24:51 |
8:00 |
52.90 |
5M |
41:09 |
8:14 |
51.98 |
10km |
51:49 |
8:20 |
51.63 |
10M |
1:25:48 |
8:35 |
51.53 |
Half |
1:54:14 |
8:43 |
50.81 |
20M |
2:58:54 |
8:57 |
51.41 |
Mara |
3:58:11 |
9:05 |
51.49 |
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