Sun 21st Jan 2018 at 4:00am by Lacal
Run > General
-
Time
1:52:59
-
Miles
12.47
-
Min/mi
9:04
-
Pacing
11.5%
-
WAVA
58.07
-
Stride(cm)
99
-
Cals
946
-
Cadence
179
-
BPM
148
-
%MHR
86.3
-
B/mi
1337
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:16(5:16/km) 150/168bpm 51cal 11.38/12.09kmph
2) 1km - 5:06(5:06/km) 151/156bpm 51cal 11.75/12.5kmph
3) 1km - 5:07(5:07/km) 151/159bpm 50cal 11.74/13.67kmph
4) 1km - 5:07(5:07/km) 157/164bpm 52cal 11.71/12.06kmph
5) 1km - 5:07(5:07/km) 158/162bpm 53cal 11.71/13.07kmph
6) 1km - 4:39(4:39/km) 159/164bpm 48cal 12.92/13.64kmph
7) 1km - 5:31(5:31/km) 158/174bpm 55cal 10.89/13.77kmph
8) 1km - 5:44(5:44/km) 154/163bpm 56cal 10.46/11.29kmph
9) 1km - 6:15(6:15/km) 156/162bpm 63cal 9.61/10.95kmph
10) 1km - 5:37(5:37/km) 154/160bpm 56cal 10.68/12.19kmph
11) 1km - 6:10(6:10/km) 153/164bpm 59cal 9.73/11.49kmph
12) 1km - 6:45(6:45/km) 144/153bpm 49cal 8.9/10.75kmph
13) 1km - 5:44(5:44/km) 144/157bpm 40cal 10.45/11.08kmph
14) 1km - 6:40(6:40/km) 139/151bpm 37cal 9/11.35kmph
15) 1km - 5:58(5:58/km) 138/153bpm 30cal 10.07/11.72kmph
16) 1km - 5:33(5:33/km) 136/144bpm 23cal 10.81/12.02kmph
17) 1km - 5:38(5:38/km) 142/154bpm 35cal 10.67/11.56kmph
18) 1km - 5:39(5:39/km) 145/162bpm 43cal 10.63/12.39kmph
19) 1km - 5:32(5:32/km) 149/157bpm 47cal 10.84/11.59kmph
20) 1km - 5:30(5:30/km) 147/154bpm 45cal 10.9/12.33kmph
21) 0.06km - 21(5:33/km) 154/156bpm 3cal 10.83/12.36kmph
5:16 5:06 5:07 5:07 5:07 4:39 5:31 5:44 6:15 5:37 6:10 6:45 5:44 6:40 5:58 5:33 5:38 5:39 5:32 5:30 21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.20 |
10:00 |
10:00 |
8:19 |
150 103-168 |
1248 |
185 118-194 |
2.29 |
20:00 |
10:00 +1:07
|
9:14 |
152 120-163 |
1404 |
184 136-192 |
3.50 |
30:00 |
10:00 +11
|
8:15 |
159 154-164 |
1311 |
188 118-194 |
4.42 |
40:00 |
10:00 +2:12
|
10:48 |
157 121-174 |
1695 |
186 114-192 |
5.33 |
50:00 |
10:00 +1:04
|
11:01 |
153 129-163 |
1685 |
179 118-188 |
6.44 |
1:00:00 |
10:00 +1
|
9:02 |
155 139-160 |
1400 |
181 116-188 |
7.27 |
1:10:00 |
10:00 +1:10
|
12:07 |
146 115-163 |
1769 |
170 98-188 |
8.25 |
1:20:00 |
10:00 +1
|
10:07 |
143 128-157 |
1447 |
171 114-186 |
9.26 |
1:30:00 |
10:00 +1
|
9:55 |
137 117-153 |
1358 |
177 118-192 |
10.23 |
1:40:00 |
10:00 +1:20
|
10:21 |
136 111-144 |
1407 |
180 118-190 |
10.59 |
1:50:00 |
10:00 +7:12
|
27:50 |
143 89-154 |
3981 |
180 124-188 |
11.57 |
2:00:00 |
10:00 +46
|
10:13 |
145 90-162 |
1482 |
181 118-188 |
12.34 |
2:10:00 |
10:00 +3:00
|
12:52 |
144 107-155 |
1853 |
176 118-186 |
12.46 |
2:11:09 |
1:09 +11
|
10:07 |
153 151-155 |
1548 |
176 118-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.2 |
182 |
12.1 |
1:46:11 |
9:32 |
Walk |
11.2 |
119 |
0.3 |
15:40 |
45:02 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
6.6 |
- |
- |
9:17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:13 |
50.84% |
More |
800m |
3:41 |
7:24 |
54.62% |
More |
1km |
4:38 |
7:28 |
56.41% |
More |
Mile |
7:43 |
7:43 |
57.61% |
More |
5k |
26:19 |
8:28 |
59.06% |
More |
5 miles |
46:29 |
9:18 |
54.59% |
More |
10k |
58:03 |
9:20 |
54.72% |
More |
10 miles |
1:37:56 |
9:48 |
53.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:53 |
6:53 |
64.65 |
5km |
24:13 |
7:48 |
64.20 |
5M |
41:02 |
8:12 |
61.83 |
10km |
52:12 |
8:24 |
60.85 |
10M |
1:28:28 |
8:51 |
59.02 |
Half |
1:59:20 |
9:07 |
57.07 |
20M |
3:10:44 |
9:32 |
56.03 |
Mara |
4:17:18 |
9:49 |
54.91 |
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