Sun 14th Aug 2016 at 8:00am by chuckles
Run > General
-
Time
6:36:54
-
Miles
31.17
-
Min/mi
12:44
-
Pacing
70.8%
-
WAVA
39.96
-
Stride(cm)
88
-
Cals
4535
-
Cadence
143
-
BPM
134
-
%MHR
78.7
-
B/mi
1713
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:41(5:41/km) 138/151bpm 94cal 10.54/11.56kmph
2) 1km - 5:36(5:36/km) 153/162bpm 102cal 10.72/11.25kmph
3) 1km - 6:05(6:05/km) 150/167bpm 108cal 9.87/11.02kmph
4) 1km - 5:45(5:45/km) 151/157bpm 103cal 10.44/10.65kmph
5) 1km - 6:18(6:18/km) 149/163bpm 109cal 9.51/10.98kmph
6) 1km - 7:54(7:54/km) 140/150bpm 108cal 7.6/11.52kmph
7) 1km - 6:12(6:12/km) 139/154bpm 85cal 9.68/11.19kmph
8) 1km - 8:10(8:10/km) 142/151bpm 116cal 7.35/10.52kmph
9) 1km - 6:46(6:46/km) 143/153bpm 99cal 8.86/10.71kmph
10) 1km - 7:00(7:00/km) 139/153bpm 87cal 8.58/10.41kmph
11) 1km - 5:59(5:59/km) 141/145bpm 84cal 10.04/10.28kmph
12) 1km - 5:55(5:55/km) 138/146bpm 69cal 10.13/10.68kmph
13) 1km - 8:30(8:30/km) 133/146bpm 86cal 7.06/10.55kmph
14) 1km - 8:01(8:01/km) 134/172bpm 82cal 7.48/11.02kmph
15) 1km - 6:26(6:26/km) 138/149bpm 69cal 9.34/10.31kmph
16) 1km - 9:13(9:13/km) 132/151bpm 88cal 6.52/10.01kmph
17) 1km - 7:21(7:21/km) 130/144bpm 67cal 8.16/10.52kmph
18) 1km - 5:55(5:55/km) 134/141bpm 55cal 10.14/10.71kmph
19) 1km - 6:31(6:31/km) 140/146bpm 79cal 9.21/11.25kmph
20) 1km - 10:03(10:03/km) 121/133bpm 87cal 5.97/9.37kmph
21) 1km - 6:17(6:17/km) 131/139bpm 57cal 9.56/11.08kmph
22) 1km - 7:26(7:26/km) 130/144bpm 86cal 8.06/10.45kmph
23) 1km - 8:02(8:02/km) 136/149bpm 94cal 7.47/10.25kmph
24) 1km - 8:34(8:34/km) 141/151bpm 110cal 7/10.52kmph
25) 1km - 8:15(8:15/km) 138/154bpm 98cal 7.28/10.38kmph
26) 1km - 11:21(11:21/km) 135/150bpm 103cal 5.28/8.3kmph
27) 1km - 11:00(11:00/km) 128/143bpm 91cal 5.45/9.71kmph
28) 1km - 8:48(8:48/km) 132/143bpm 91cal 6.82/9.64kmph
29) 1km - 8:26(8:26/km) 134/143bpm 94cal 7.12/9.64kmph
30) 1km - 7:55(7:55/km) 134/143bpm 84cal 7.57/9.91kmph
31) 1km - 8:43(8:43/km) 135/144bpm 94cal 6.89/9.1kmph
32) 1km - 9:31(9:31/km) 132/146bpm 96cal 6.3/10.28kmph
33) 1km - 9:11(9:11/km) 133/151bpm 93cal 6.54/9.41kmph
34) 1km - 8:04(8:04/km) 129/139bpm 84cal 7.44/10.04kmph
35) 1km - 6:41(6:41/km) 132/141bpm 74cal 8.98/10.08kmph
36) 1km - 11:23(11:23/km) 119/135bpm 95cal 5.27/8.94kmph
37) 1km - 9:39(9:39/km) 121/138bpm 97cal 6.21/9.27kmph
38) 1km - 9:13(9:13/km) 131/141bpm 105cal 6.51/9.37kmph
39) 1km - 7:16(7:16/km) 130/137bpm 80cal 8.25/10.28kmph
40) 1km - 8:13(8:13/km) 134/142bpm 94cal 7.31/9.98kmph
41) 1km - 6:54(6:54/km) 134/145bpm 87cal 8.69/10.95kmph
42) 1km - 9:59(9:59/km) 127/173bpm 92cal 6.01/9.98kmph
43) 1km - 8:32(8:32/km) 128/170bpm 88cal 7.03/9.81kmph
44) 1km - 8:48(8:48/km) 122/136bpm 85cal 6.82/9.74kmph
45) 1km - 7:55(7:55/km) 131/138bpm 89cal 7.57/9.27kmph
46) 1km - 7:53(7:53/km) 136/144bpm 100cal 7.61/9.41kmph
47) 1km - 8:36(8:36/km) 130/139bpm 90cal 6.98/9.81kmph
48) 1km - 8:38(8:38/km) 132/140bpm 94cal 6.95/9.84kmph
49) 1km - 7:35(7:35/km) 138/171bpm 99cal 7.91/10.41kmph
50) 1km - 7:46(7:46/km) 137/148bpm 98cal 7.72/10.31kmph
51) 0.17km - 1:00(5:59/km) 148/150bpm 16cal 10.03/10.31kmph
5:41 5:36 6:05 5:45 6:18 7:54 6:12 8:10 6:46 7:00 5:59 5:55 8:30 8:01 6:26 9:13 7:21 5:55 6:31 10:03 6:17 7:26 8:02 8:34 8:15 11:21 11:00 8:48 8:26 7:55 8:43 9:31 9:11 8:04 6:41 11:23 9:39 9:13 7:16 8:13 6:54 9:59 8:32 8:48 7:55 7:53 8:36 8:38 7:35 7:46 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.11 |
10:00 |
10:00 |
9:02 |
142 71-160 |
1283 |
166 116-172 |
2.16 |
20:00 |
10:00 |
9:32 |
151 144-165 |
1440 |
164 158-172 |
3.17 |
30:00 |
10:00 |
9:49 |
150 136-163 |
1473 |
161 110-168 |
3.98 |
40:00 |
10:00 |
12:22 |
136 105-149 |
1682 |
135 104-170 |
4.85 |
50:00 |
10:00 |
11:32 |
143 125-154 |
1649 |
154 106-170 |
5.75 |
1:00:00 |
10:00 |
11:07 |
142 126-153 |
1579 |
150 98-176 |
6.69 |
1:10:00 |
10:00 |
10:41 |
138 106-152 |
1473 |
153 104-170 |
7.74 |
1:20:00 |
10:00 |
9:31 |
140 132-145 |
1333 |
163 158-174 |
8.35 |
1:30:00 |
10:00 |
16:19 |
132 118-153 |
2153 |
128 98-162 |
9.30 |
1:40:00 |
10:00 |
10:29 |
139 128-172 |
1458 |
164 108-178 |
10.00 |
1:50:00 |
10:00 |
14:23 |
136 123-151 |
1957 |
136 104-164 |
10.89 |
2:00:00 |
10:00 |
11:11 |
131 110-141 |
1464 |
151 104-170 |
11.86 |
2:10:00 |
10:00 |
10:21 |
137 124-146 |
1419 |
154 110-168 |
12.50 |
2:20:00 |
10:00 |
15:33 |
122 114-138 |
1897 |
121 106-160 |
13.36 |
2:30:00 |
10:00 |
11:38 |
128 113-142 |
1489 |
148 108-170 |
14.20 |
2:40:00 |
10:00 |
11:51 |
137 113-149 |
1624 |
150 108-164 |
14.95 |
2:50:00 |
10:00 |
13:24 |
140 127-154 |
1876 |
143 100-168 |
15.67 |
3:00:00 |
10:00 |
13:57 |
138 124-151 |
1925 |
138 100-164 |
16.20 |
3:10:00 |
10:00 |
18:40 |
135 126-147 |
2520 |
109 94-160 |
16.76 |
3:20:00 |
10:00 |
17:50 |
128 114-143 |
2283 |
140 104-178 |
17.49 |
3:30:00 |
10:00 |
13:45 |
132 108-141 |
1816 |
134 102-182 |
18.24 |
3:40:00 |
10:00 |
13:22 |
133 114-143 |
1778 |
141 100-162 |
18.97 |
3:50:00 |
10:00 |
13:42 |
134 125-143 |
1835 |
137 102-168 |
19.60 |
4:00:00 |
10:00 |
15:53 |
133 117-146 |
2113 |
138 100-162 |
20.33 |
4:10:00 |
10:00 |
13:37 |
134 120-149 |
1824 |
136 104-164 |
21.06 |
4:20:00 |
10:00 |
13:44 |
129 113-140 |
1771 |
138 106-162 |
21.87 |
4:30:00 |
10:00 |
12:18 |
128 107-141 |
1574 |
148 106-170 |
22.43 |
4:40:00 |
10:00 |
17:51 |
116 91-132 |
2071 |
109 104-114 |
23.08 |
4:50:00 |
10:00 |
15:23 |
124 111-138 |
1908 |
127 88-162 |
23.75 |
5:00:00 |
10:00 |
14:56 |
129 117-139 |
1927 |
141 104-158 |
24.65 |
5:10:00 |
10:00 |
11:06 |
133 125-142 |
1477 |
156 102-168 |
25.46 |
5:20:00 |
10:00 |
12:27 |
133 118-145 |
1657 |
144 100-168 |
26.08 |
5:30:00 |
10:00 |
15:57 |
131 110-172 |
2088 |
129 100-164 |
26.80 |
5:40:00 |
10:00 |
13:58 |
130 115-170 |
1815 |
132 108-166 |
27.53 |
5:50:00 |
10:00 |
13:44 |
125 110-136 |
1717 |
135 106-170 |
28.33 |
6:00:00 |
10:00 |
12:25 |
133 124-140 |
1652 |
148 96-164 |
29.06 |
6:10:00 |
10:00 |
13:50 |
131 120-143 |
1812 |
138 98-166 |
29.79 |
6:20:00 |
10:00 |
13:34 |
132 120-140 |
1790 |
142 106-164 |
30.60 |
6:30:00 |
10:00 |
12:24 |
139 124-171 |
1723 |
147 108-168 |
31.17 |
6:36:54 |
6:54 |
12:05 |
139 125-150 |
1679 |
146 106-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
60.6 |
160 |
22.7 |
4:00:35 |
10:37 |
Walk |
39.2 |
109 |
8.5 |
2:35:29 |
18:16 |
Still |
0.2 |
- |
- |
50 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:30 |
37.19% |
More |
800m |
4:21 |
8:44 |
41.93% |
More |
1km |
5:28 |
8:47 |
43.59% |
More |
Mile |
8:57 |
8:57 |
45.49% |
More |
5k |
29:24 |
9:28 |
47.08% |
More |
5 miles |
51:54 |
10:23 |
43.32% |
More |
10k |
1:05:24 |
10:32 |
42.89% |
More |
10 miles |
1:50:00 |
11:00 |
42.10% |
More |
Half |
2:26:07 |
11:09 |
41.91% |
More |
20 miles |
4:05:41 |
12:17 |
39.19% |
More |
Mara |
5:31:42 |
12:40 |
38.71% |
More |
50k |
6:35:53 |
12:45 |
39.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:01 |
10:01 |
40.63 |
5km |
33:40 |
10:50 |
41.10 |
5M |
56:01 |
11:12 |
40.14 |
10km |
1:10:41 |
11:23 |
39.69 |
10M |
1:57:36 |
11:46 |
39.38 |
Half |
2:36:59 |
11:59 |
38.71 |
20M |
4:06:53 |
12:21 |
39.00 |
Mara |
5:29:35 |
12:35 |
38.96 |
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