Sun 14th Jul 2019 at 10:00am by Sam Jelfs

Run > General
  • Time
    3:00:46
  • Miles
    22.20
  • Min/mi
    8:09
  • Pacing
    0%
  • WAVA
    56.57
  • Stride(cm)
    116
  • Cals
    2130
  • Cadence
    171
  • BPM
    139
  • %MHR
    81.1
  • B/mi
    1130
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 4:41(4:41/km) 127/143bpm 58cal 12.81/13.44kmph
2) 0.3km - 1:28(4:51/km) 140/143bpm 21cal 12.38/12.83kmph
3) 1km - 5:14(5:14/km) 144/149bpm 79cal 11.47/14.04kmph
4) 0.72km - 3:32(4:54/km) 141/144bpm 50cal 12.24/13.37kmph
5) 1km - 4:56(4:56/km) 136/140bpm 64cal 12.17/12.56kmph
6) 1km - 5:01(5:01/km) 136/140bpm 63cal 11.96/12.5kmph
7) 1km - 4:57(4:57/km) 141/146bpm 68cal 12.11/12.77kmph
8) 1km - 4:59(4:59/km) 141/147bpm 66cal 12.04/13.13kmph
9) 1km - 4:59(4:59/km) 135/140bpm 57cal 12.04/13.03kmph
10) 1km - 4:56(4:56/km) 136/142bpm 55cal 12.16/12.77kmph
11) 1km - 5:01(5:01/km) 133/141bpm 54cal 11.95/12.77kmph
12) 1km - 4:59(4:59/km) 136/140bpm 59cal 12.06/12.63kmph
13) 1km - 5:07(5:07/km) 132/143bpm 52cal 11.71/12.66kmph
14) 1km - 5:11(5:11/km) 132/137bpm 52cal 11.58/12.29kmph
15) 1km - 5:00(5:00/km) 133/141bpm 52cal 12/12.43kmph
16) 1km - 5:00(5:00/km) 138/143bpm 60cal 11.98/12.36kmph
17) 1km - 4:50(4:50/km) 139/144bpm 58cal 12.42/14.24kmph
18) 1km - 4:55(4:55/km) 139/143bpm 58cal 12.21/13.47kmph
19) 1km - 4:54(4:54/km) 137/140bpm 53cal 12.24/12.8kmph
20) 1km - 4:59(4:59/km) 138/141bpm 55cal 12.05/12.26kmph
21) 1km - 5:13(5:13/km) 134/141bpm 49cal 11.5/12.46kmph
22) 1km - 5:19(5:19/km) 128/138bpm 37cal 11.27/11.89kmph
23) 1km - 6:52(6:52/km) 128/143bpm 52cal 8.73/13.54kmph
24) 1km - 5:04(5:04/km) 142/145bpm 64cal 11.85/12.9kmph
25) 1km - 4:55(4:55/km) 144/149bpm 64cal 12.21/12.77kmph
26) 1km - 5:17(5:17/km) 146/150bpm 72cal 11.37/12.63kmph
27) 1km - 5:05(5:05/km) 148/152bpm 72cal 11.82/12.02kmph
28) 1km - 5:01(5:01/km) 147/151bpm 68cal 11.97/12.83kmph
29) 1km - 4:58(4:58/km) 148/151bpm 67cal 12.07/12.29kmph
30) 1km - 5:05(5:05/km) 147/150bpm 67cal 11.79/12.46kmph
31) 1km - 5:00(5:00/km) 141/150bpm 51cal 12.01/12.73kmph
32) 1km - 5:05(5:05/km) 143/147bpm 52cal 11.79/12.36kmph
33) 1km - 4:56(4:56/km) 144/149bpm 53cal 12.16/13kmph
34) 1km - 4:57(4:57/km) 146/151bpm 57cal 12.14/12.73kmph
35) 1km - 4:52(4:52/km) 148/153bpm 62cal 12.34/13.4kmph
36) 1km - 4:55(4:55/km) 149/153bpm 65cal 12.22/12.66kmph
37) 0.71km - 3:34(5:02/km) 149/153bpm 44cal 11.91/12.73kmph
4:41 1:28 5:14 3:32 4:56 5:01 4:57 4:59 4:59 4:56 5:01 4:59 5:07 5:11 5:00 5:00 4:50 4:55 4:54 4:59 5:13 5:19 6:52 5:04 4:55 5:17 5:05 5:01 4:58 5:05 5:00 5:05 4:56 4:57 4:52 4:55 3:34

Pace

9% 15% 70% 5% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
1.27 10:00 10:00 7:53 132 55-147 1041 170 88-178
2.52 20:00 10:00 7:59 139 131-149 1109 171 170-176
3.76 30:00 10:00 8:03 139 133-147 1119 171 168-180
5.02 40:00 10:00 7:58 138 130-147 1099 171 162-174
5.77 50:00 10:00 +9:29 13:20 136 99-141 1813 171 168-172
6.33 1:00:00 10:00 17:58 131 98-141 2354 172 160-176
7.50 1:10:00 10:00 +25 8:29 134 122-143 1136 171 160-174
8.31 1:20:00 10:00 +3:14 12:21 130 99-138 1606 172 170-178
9.58 1:30:00 10:00 7:53 138 133-143 1087 171 162-176
10.85 1:40:00 10:00 7:55 138 134-143 1093 171 170-174
12.10 1:50:00 10:00 8:00 138 133-141 1103 171 170-174
12.80 2:00:00 10:00 +5:56 14:17 130 94-140 1858 171 166-174
13.55 2:10:00 10:00 13:18 125 94-140 1663 158 84-174
14.80 2:20:00 10:00 8:01 142 137-149 1138 171 170-176
15.99 2:30:00 10:00 8:21 147 142-152 1228 171 168-174
17.24 2:40:00 10:00 8:01 147 143-152 1179 171 156-178
18.44 2:50:00 10:00 +2:42 8:20 147 107-151 1224 172 168-176
19.37 3:00:00 10:00 10:48 139 107-146 1500 173 168-176
20.63 3:10:00 10:00 7:56 145 137-152 1150 173 170-180
21.90 3:20:00 10:00 7:52 148 143-153 1165 174 172-180
22.20 3:22:32 2:32 8:18 149 146-153 1238 173 170-176

Heart

139/153max
  • Show Beats/Mile

Cadence

171 (180 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.7 171 22.2 2:59:32 9:05
Walk 0.5 96 0 1:01 21:15
Still 0.1 - - 12 -
Pause 9.7 - - 21:46 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:20 40.40% More
800m 3:41 7:26 45.65% More
1km 4:38 7:27 47.69% More
Mile 7:46 7:46 49.35% More
5k 24:30 7:53 53.02% More
5 miles 39:51 7:58 53.22% More
10k 52:21 8:26 50.72% More
10 miles 1:28:41 8:52 49.53% More
Half 1:56:07 8:52 50.07% More
20 miles 3:04:55 9:15 49.44% More

Predictions

Dist Time Per Mile WAVA
1M 6:46 6:46 56.59
5km 22:29 7:14 57.77
5M 37:14 7:27 56.97
10km 46:52 7:33 56.66
10M 1:17:37 7:46 56.59
Half 1:43:21 7:53 55.83
20M 2:41:50 8:06 56.49
Mara 3:35:28 8:13 56.58
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