Sun 23rd Apr 2017 at 10:00am by jonestn
Run > General
-
Time
3:15:41
-
Miles
26.33
-
Min/mi
7:26
-
Pacing
91%
-
WAVA
73.92
-
Stride(cm)
117
-
Cals
2423
-
Cadence
185
-
BPM
153
-
%MHR
89.7
-
B/mi
1139
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:44(4:44/km) 149/156bpm 57cal 12.66/13.2kmph
2) 1km - 5:01(5:01/km) 146/156bpm 59cal 11.96/12.97kmph
3) 1km - 4:33(4:33/km) 152/156bpm 56cal 13.18/13.67kmph
4) 1km - 4:41(4:41/km) 151/156bpm 57cal 12.83/13.64kmph
5) 1km - 4:32(4:32/km) 142/151bpm 51cal 13.21/13.47kmph
6) 1km - 4:45(4:45/km) 143/153bpm 54cal 12.64/13.1kmph
7) 1km - 4:24(4:24/km) 151/159bpm 54cal 13.66/13.81kmph
8) 1km - 4:34(4:34/km) 150/153bpm 55cal 13.12/13.5kmph
9) 1km - 4:28(4:28/km) 152/156bpm 55cal 13.41/13.57kmph
10) 1km - 4:34(4:34/km) 152/155bpm 56cal 13.12/13.6kmph
11) 1km - 4:34(4:34/km) 151/154bpm 55cal 13.16/13.74kmph
12) 1km - 4:32(4:32/km) 153/157bpm 56cal 13.24/13.67kmph
13) 1km - 4:28(4:28/km) 151/157bpm 54cal 13.43/13.77kmph
14) 1km - 4:36(4:36/km) 149/151bpm 54cal 13.04/13.33kmph
15) 1km - 4:38(4:38/km) 150/155bpm 55cal 12.95/13.44kmph
16) 1km - 4:44(4:44/km) 149/152bpm 56cal 12.67/13.74kmph
17) 1km - 4:21(4:21/km) 152/156bpm 53cal 13.77/15.05kmph
18) 1km - 4:28(4:28/km) 152/157bpm 54cal 13.43/14.28kmph
19) 1km - 4:33(4:33/km) 151/154bpm 55cal 13.17/13.33kmph
20) 1km - 4:32(4:32/km) 153/157bpm 55cal 13.24/13.5kmph
21) 1km - 4:36(4:36/km) 152/157bpm 55cal 13.06/13.74kmph
22) 1km - 4:32(4:32/km) 152/154bpm 55cal 13.23/13.37kmph
23) 1km - 4:30(4:30/km) 150/153bpm 53cal 13.32/13.54kmph
24) 1km - 4:27(4:27/km) 151/153bpm 53cal 13.47/13.71kmph
25) 1km - 4:26(4:26/km) 152/154bpm 53cal 13.55/14.04kmph
26) 1km - 4:31(4:31/km) 151/155bpm 54cal 13.31/14.24kmph
27) 1km - 4:35(4:35/km) 152/154bpm 55cal 13.09/13.54kmph
28) 1km - 4:35(4:35/km) 154/156bpm 57cal 13.07/13.27kmph
29) 1km - 4:39(4:39/km) 155/157bpm 58cal 12.9/13.17kmph
30) 1km - 4:42(4:42/km) 155/158bpm 59cal 12.75/13.57kmph
31) 1km - 4:30(4:30/km) 155/157bpm 56cal 13.32/13.98kmph
32) 1km - 4:38(4:38/km) 154/157bpm 57cal 12.96/13.64kmph
33) 1km - 4:33(4:33/km) 156/158bpm 57cal 13.2/13.57kmph
34) 1km - 4:38(4:38/km) 157/160bpm 59cal 12.95/13.3kmph
35) 1km - 4:34(4:34/km) 158/161bpm 59cal 13.14/13.5kmph
36) 1km - 4:38(4:38/km) 160/162bpm 61cal 12.97/13.23kmph
37) 1km - 4:36(4:36/km) 161/164bpm 62cal 13.05/13.4kmph
38) 1km - 5:04(5:04/km) 160/163bpm 68cal 11.83/14.08kmph
39) 1km - 4:48(4:48/km) 161/164bpm 65cal 12.48/12.26kmph
40) 1km - 4:52(4:52/km) 161/163bpm 66cal 12.32/12.53kmph
41) 1km - 4:52(4:52/km) 163/164bpm 68cal 12.34/13kmph
42) 1km - 4:50(4:50/km) 162/165bpm 67cal 12.4/12.73kmph
43) 0.38km - 1:51(4:53/km) 162/164bpm 25cal 12.3/12.29kmph
4:44 5:01 4:33 4:41 4:32 4:45 4:24 4:34 4:28 4:34 4:34 4:32 4:28 4:36 4:38 4:44 4:21 4:28 4:33 4:32 4:36 4:32 4:30 4:27 4:26 4:31 4:35 4:35 4:39 4:42 4:30 4:38 4:33 4:38 4:34 4:38 4:36 5:04 4:48 4:52 4:52 4:50 1:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.28 |
10:00 |
10:00 |
7:47 |
148 139-155 |
1152 |
182 176-188 |
18/10 |
2.63 |
20:00 |
10:00 |
7:27 |
151 143-156 |
1124 |
184 180-190 |
7/16 |
3.98 |
30:00 |
10:00 |
7:22 |
143 133-153 |
1054 |
182 176-200 |
8/41 |
5.36 |
40:00 |
10:00 |
7:16 |
152 146-159 |
1104 |
184 180-190 |
5/8 |
6.71 |
50:00 |
10:00 |
7:23 |
152 145-156 |
1123 |
184 182-192 |
8/6 |
8.11 |
1:00:00 |
10:00 |
7:11 |
152 147-157 |
1093 |
185 180-194 |
11/14 |
9.44 |
1:10:00 |
10:00 |
7:28 |
149 145-155 |
1114 |
185 182-202 |
10/7 |
10.82 |
1:20:00 |
10:00 |
7:15 |
151 147-157 |
1094 |
186 182-194 |
6/9 |
12.21 |
1:30:00 |
10:00 |
7:14 |
152 148-155 |
1100 |
185 182-188 |
8/8 |
13.56 |
1:40:00 |
10:00 |
7:23 |
152 148-157 |
1122 |
186 180-196 |
19/13 |
14.94 |
1:50:00 |
10:00 |
7:14 |
150 148-154 |
1085 |
186 182-192 |
5/13 |
16.33 |
2:00:00 |
10:00 |
7:11 |
152 148-154 |
1091 |
186 182-192 |
17/18 |
17.67 |
2:10:00 |
10:00 |
7:28 |
154 150-157 |
1149 |
186 182-192 |
12/9 |
19.02 |
2:20:00 |
10:00 |
7:27 |
155 153-158 |
1154 |
185 180-192 |
23/22 |
20.38 |
2:30:00 |
10:00 |
7:19 |
155 151-158 |
1135 |
186 182-192 |
8/9 |
21.73 |
2:40:00 |
10:00 |
7:26 |
158 156-161 |
1175 |
186 182-190 |
12/6 |
23.08 |
2:50:00 |
10:00 |
7:23 |
160 156-164 |
1182 |
184 182-188 |
23/11 |
24.33 |
3:00:00 |
10:00 |
8:03 |
161 156-163 |
1295 |
184 180-188 |
32/38 |
25.61 |
3:10:00 |
10:00 |
7:48 |
162 160-164 |
1264 |
183 180-186 |
14/13 |
26.33 |
3:15:38 |
5:38 |
7:51 |
162 160-165 |
1271 |
183 180-188 |
4/4 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:59 |
57.73% |
More |
800m |
3:20 |
6:42 |
61.13% |
More |
1km |
4:18 |
6:55 |
61.72% |
More |
Mile |
7:03 |
7:03 |
63.84% |
More |
5k |
22:24 |
7:13 |
68.49% |
More |
5 miles |
36:11 |
7:14 |
69.20% |
More |
10k |
44:55 |
7:14 |
69.67% |
More |
10 miles |
1:12:47 |
7:17 |
71.14% |
More |
Half |
1:35:25 |
7:17 |
71.86% |
More |
20 miles |
2:26:37 |
7:20 |
73.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
73.84 |
5km |
20:19 |
6:32 |
75.51 |
5M |
33:38 |
6:44 |
74.43 |
10km |
42:21 |
6:49 |
73.89 |
10M |
1:10:08 |
7:01 |
73.84 |
Half |
1:33:22 |
7:08 |
72.87 |
20M |
2:26:12 |
7:19 |
73.74 |
Mara |
3:14:40 |
7:26 |
73.85 |
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