Sun 20th Dec 2015 at 8:00am by Phill_Young

Run > Race
  • Time
    4:23:00
  • Miles
    31.08
  • Min/mi
    8:28
  • Pacing
    68%
  • WAVA
    59.10
  • Stride(cm)
    104
  • Cals
    2137
  • Cadence
    182
  • BPM
    149
  • %MHR
    75.3
  • B/mi
    1261
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 7:27(7:27/m) 149/154bpm 90cal 8.06/9.54mph
2) 1m - 7:22(7:22/m) 153/156bpm 91cal 8.14/9.27mph
3) 1m - 7:24(7:24/m) 159/164bpm 92cal 8.1/9.5mph
4) 1m - 7:21(7:21/m) 156/161bpm 88cal 8.15/9.14mph
5) 1m - 7:24(7:24/m) 156/159bpm 88cal 8.1/9.33mph
6) 1m - 7:16(7:16/m) 156/160bpm 86cal 8.25/9.23mph
7) 1m - 7:18(7:18/m) 155/159bpm 84cal 8.21/9.08mph
8) 1m - 7:20(7:20/m) 155/160bpm 84cal 8.18/9.27mph
9) 1m - 7:27(7:27/m) 158/164bpm 86cal 8.06/9.33mph
10) 1m - 7:26(7:26/m) 157/160bpm 84cal 8.07/9.27mph
11) 1m - 7:23(7:23/m) 157/160bpm 81cal 8.12/9.27mph
12) 1m - 7:24(7:24/m) 160/164bpm 86cal 8.11/9.37mph
13) 1m - 7:23(7:23/m) 160/163bpm 80cal 8.13/9.35mph
14) 1m - 7:14(7:14/m) 159/161bpm 74cal 8.3/9.43mph
15) 1m - 7:33(7:33/m) 162/166bpm 84cal 7.95/9.31mph
16) 1m - 7:34(7:34/m) 158/161bpm 72cal 7.92/9.37mph
17) 1m - 7:36(7:36/m) 159/163bpm 78cal 7.9/9.12mph
18) 1m - 7:21(7:21/m) 158/160bpm 68cal 8.17/9.29mph
19) 1m - 7:23(7:23/m) 158/160bpm 68cal 8.13/9.16mph
20) 1m - 7:31(7:31/m) 158/160bpm 68cal 7.99/9.18mph
21) 1m - 7:41(7:41/m) 158/161bpm 68cal 7.8/9.04mph
22) 1m - 10:17(10:17/m) 149/161bpm 65cal 5.83/8.97mph
23) 1m - 8:04(8:04/m) 158/162bpm 71cal 7.43/8.77mph
24) 1m - 9:09(9:09/m) 153/163bpm 60cal 6.56/8.66mph
25) 1m - 11:43(11:43/m) 136/158bpm 32cal 5.12/8.47mph
26) 1m - 10:43(10:43/m) 134/144bpm 27cal 5.59/9.16mph
27) 1m - 11:15(11:15/m) 131/141bpm 27cal 5.33/8.33mph
28) 1m - 10:54(10:54/m) 133/145bpm 32cal 5.5/8.5mph
29) 1m - 11:31(11:31/m) 129/143bpm 32cal 5.21/8.41mph
30) 1m - 11:32(11:32/m) 128/141bpm 35cal 5.2/7.76mph
31) 1m - 11:26(11:26/m) 131/149bpm 50cal 5.25/8.64mph
32) 0.08m - 38(7:34/m) 150/151bpm 6cal 7.94/8.83mph
7:27 7:22 7:24 7:21 7:24 7:16 7:18 7:20 7:27 7:26 7:23 7:24 7:23 7:14 7:33 7:34 7:36 7:21 7:23 7:31 7:41 10:17 8:04 9:09 11:43 10:43 11:15 10:54 11:31 11:32 11:26 38

Pace

11% 2% 3% 8% 31% 45%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.50 3:45 3:45 7:29 146 104-150 1094 192 104-198
1.00 7:26 3:42 7:23 152 149-154 1123 193 190-194
1.50 11:08 3:42 7:24 153 150-155 1132 193 190-196
2.00 14:48 3:40 7:20 153 150-156 1122 193 186-198
2.50 18:35 3:46 7:33 157 154-161 1185 191 176-208
3.00 22:13 3:38 7:16 160 157-164 1162 192 182-196
3.50 25:52 3:39 7:18 158 154-161 1154 192 190-194
4.00 29:34 3:42 7:25 155 152-157 1149 192 190-196
4.50 33:18 3:44 7:28 156 153-158 1165 192 178-206
5.00 36:58 3:40 7:20 156 151-159 1145 194 186-200
5.50 40:38 3:39 7:19 157 153-160 1147 196 194-198
6.00 44:14 3:37 7:14 156 153-159 1128 196 192-198
6.50 47:53 3:38 7:17 155 152-157 1129 195 192-198
7.00 51:33 3:40 7:20 155 150-159 1136 195 192-198
7.50 55:12 3:39 7:18 155 152-157 1132 195 192-200
8.00 58:53 3:41 7:21 156 153-160 1148 194 174-200
8.50 1:02:32 3:40 7:19 157 154-161 1149 194 186-200
9.00 1:06:19 3:47 7:34 159 155-164 1203 194 118-200
9.50 1:10:01 3:42 7:23 158 153-160 1167 194 178-204
10.00 1:13:45 3:45 7:29 157 154-159 1175 193 130-198
10.50 1:17:28 3:43 7:26 157 152-160 1167 194 170-198
11.00 1:21:08 3:40 7:20 156 154-159 1145 195 192-196
11.50 1:24:47 3:38 7:17 159 152-161 1157 194 190-196
12.00 1:28:32 3:45 7:31 161 157-164 1210 193 190-196
12.50 1:32:11 3:39 7:18 160 158-163 1168 192 190-194
13.00 1:35:55 3:44 7:27 160 154-162 1193 192 190-194
13.50 1:39:35 3:41 7:21 159 157-160 1169 192 188-194
14.00 1:43:09 3:33 7:07 158 156-161 1124 193 190-196
14.50 1:46:55 3:46 7:32 161 155-166 1213 193 186-198
15.00 1:50:41 3:46 7:33 162 159-165 1223 192 188-212
15.50 1:54:27 3:45 7:31 160 158-161 1201 192 172-216
16.00 1:58:16 3:49 7:38 157 151-160 1199 192 172-214
16.50 2:02:02 3:46 7:33 160 157-163 1207 190 176-206
17.00 2:05:52 3:50 7:39 159 156-163 1217 191 184-198
17.50 2:09:31 3:40 7:20 158 156-160 1158 192 186-194
18.00 2:13:12 3:41 7:21 157 155-159 1155 192 190-194
18.50 2:16:54 3:42 7:24 158 156-160 1169 192 190-194
19.00 2:20:35 3:41 7:22 157 156-159 1156 193 190-194
19.50 2:24:17 3:42 7:23 158 157-160 1168 192 188-194
20.00 2:28:06 3:49 7:38 158 156-160 1206 190 130-194
20.50 2:31:49 3:44 7:27 159 157-161 1186 192 190-194
21.00 2:35:47 3:58 7:55 156 146-161 1235 186 124-198
21.50 2:39:41 3:54 7:47 158 156-161 1231 193 182-196
22.00 2:46:04 6:23 12:46 144 113-160 1838 187 102-206
22.50 2:50:11 4:07 8:15 155 151-159 1278 191 174-202
23.00 2:54:08 3:57 7:55 160 156-162 1266 190 178-194
23.50 2:58:30 4:21 8:43 156 146-163 1359 183 116-198
24.00 3:03:17 4:47 9:34 151 141-157 1445 175 86-194
24.50 3:08:26 5:09 10:18 144 128-158 1482 166 102-192
25.00 3:15:00 6:34 13:08 130 112-146 1706 147 112-200
25.50 3:20:28 5:28 10:57 135 125-142 1478 162 120-194
26.00 3:25:43 5:15 10:30 134 119-144 1407 164 110-194
26.50 3:31:38 5:55 11:50 129 110-141 1527 160 108-194
27.00 3:36:58 5:20 10:41 133 118-141 1421 162 106-194
27.50 3:42:18 5:20 10:39 133 115-143 1417 164 110-194
28.00 3:47:53 5:35 11:09 132 117-145 1472 159 116-192
28.50 3:53:04 5:11 10:22 132 114-143 1369 167 110-196
29.00 3:59:23 6:20 12:40 127 115-140 1608 151 90-230
29.50 4:05:08 5:44 11:29 127 113-139 1458 161 112-200
30.00 4:10:55 5:47 11:34 129 114-141 1493 158 118-194
30.50 4:17:06 6:11 12:22 129 117-143 1596 152 118-194
31.00 4:22:21 5:15 10:29 133 120-149 1395 165 120-198
31.08 4:22:59 38 7:50 150 149-151 1174 196 192-198

Heart

149/166max
  • Show Beats/Mile

Cadence

182 (230 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.9 191 29 3:43:24 7:42
Walk 14.1 123 2.1 37:01 17:39
Still 1.0 - - 2:34 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:50 45.64% More
800m 3:32 7:06 50.73% More
1km 4:26 7:09 52.68% More
Mile 7:09 7:09 56.05% More
5k 22:38 7:17 60.23% More
5 miles 36:34 7:19 60.53% More
10k 45:33 7:20 60.61% More
10 miles 1:13:33 7:21 61.96% More
Half 1:36:26 7:22 62.48% More
20 miles 2:28:02 7:24 63.99% More
Mara 3:27:43 7:56 60.81% More
50k 4:22:53 8:28 59.10% More

Predictions

Dist Time Per Mile WAVA
1M 5:32 5:32 72.48
5km 19:46 6:22 68.97
5M 33:44 6:45 65.63
10km 43:04 6:56 64.11
10M 1:13:31 7:21 61.99
Half 1:39:36 7:36 60.03
20M 2:40:14 8:01 59.12
Mara 3:37:04 8:17 58.19
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