- Good
- warm
-
Time
3:14:40
-
Miles
26.22
-
Min/mi
7:25
-
Pacing
90.3%
-
WAVA
64.46
-
Stride(cm)
132
-
Cals
2786
-
Cadence
164
-
BPM
167
-
%MHR
97.7
-
B/mi
1241
-
Asc(m)
128
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1km - 4:37(4:37/km) 132/139bpm [610b/km] 53cal 12.98/14.18kmph
2) 1km - 4:31(4:31/km) 143/154bpm [645b/km] 58cal 13.3/13.54kmph
3) 1km - 4:40(4:40/km) 151/155bpm [704b/km] 66cal 12.86/13.33kmph
4) 1km - 4:28(4:28/km) 162/179bpm [725b/km] 67cal 13.41/13.77kmph
5) 1km - 4:32(4:32/km) 176/184bpm [797b/km] 74cal 13.25/13.64kmph
6) 1km - 4:26(4:26/km) 171/182bpm [758b/km] 70cal 13.53/14.54kmph
7) 1km - 4:37(4:37/km) 164/173bpm [758b/km] 70cal 12.99/13.37kmph
8) 1km - 4:25(4:25/km) 166/173bpm [733b/km] 67cal 13.59/14.18kmph
9) 1km - 4:26(4:26/km) 164/180bpm [727b/km] 65cal 13.53/13.84kmph
10) 1km - 4:25(4:25/km) 161/166bpm [712b/km] 63cal 13.58/14.22kmph
11) 1km - 4:30(4:30/km) 156/168bpm [702b/km] 57cal 13.33/14.28kmph
12) 1km - 4:27(4:27/km) 162/169bpm [720b/km] 63cal 13.51/14.14kmph
13) 1km - 4:28(4:28/km) 163/167bpm [729b/km] 64cal 13.42/13.6kmph
14) 1km - 4:30(4:30/km) 165/168bpm [742b/km] 66cal 13.34/14.11kmph
15) 1km - 4:51(4:51/km) 164/169bpm [796b/km] 70cal 12.36/13.4kmph
16) 1km - 4:20(4:20/km) 166/169bpm [719b/km] 63cal 13.86/14.34kmph
17) 1km - 4:26(4:26/km) 165/167bpm [731b/km] 64cal 13.54/14.25kmph
18) 1km - 4:30(4:30/km) 162/168bpm [730b/km] 57cal 13.32/14.01kmph
19) 1km - 4:35(4:35/km) 169/175bpm [773b/km] 69cal 13.11/13.74kmph
20) 1km - 4:36(4:36/km) 165/167bpm [758b/km] 62cal 13.05/14.04kmph
21) 1km - 4:26(4:26/km) 167/177bpm [742b/km] 62cal 13.51/13.77kmph
22) 1km - 4:29(4:29/km) 168/176bpm [754b/km] 64cal 13.37/14.44kmph
23) 1km - 4:31(4:31/km) 174/183bpm [785b/km] 69cal 13.3/14.11kmph
24) 1km - 4:33(4:33/km) 175/180bpm [797b/km] 71cal 13.18/13.71kmph
25) 1km - 4:31(4:31/km) 166/171bpm [749b/km] 58cal 13.3/13.67kmph
26) 1km - 4:32(4:32/km) 173/180bpm [785b/km] 67cal 13.22/13.54kmph
27) 1km - 4:30(4:30/km) 167/175bpm [752b/km] 60cal 13.33/13.87kmph
28) 1km - 4:35(4:35/km) 167/170bpm [765b/km] 59cal 13.1/13.4kmph
29) 1km - 4:26(4:26/km) 171/175bpm [759b/km] 64cal 13.51/14.08kmph
30) 1km - 4:33(4:33/km) 173/179bpm [787b/km] 68cal 13.2/13.3kmph
31) 1km - 4:45(4:45/km) 174/178bpm [827b/km] 72cal 12.62/13.44kmph
32) 1km - 4:29(4:29/km) 174/177bpm [780b/km] 68cal 13.38/13.71kmph
33) 1km - 4:32(4:32/km) 176/187bpm [798b/km] 71cal 13.23/13.64kmph
34) 1km - 4:43(4:43/km) 174/177bpm [821b/km] 72cal 12.71/13.37kmph
35) 1km - 4:47(4:47/km) 172/177bpm [823b/km] 69cal 12.55/12.93kmph
36) 1km - 4:46(4:46/km) 177/183bpm [843b/km] 75cal 12.6/13.4kmph
37) 1km - 5:06(5:06/km) 175/178bpm [894b/km] 77cal 11.75/12.56kmph
38) 1km - 4:56(4:56/km) 176/182bpm [869b/km] 76cal 12.15/12.46kmph
39) 1km - 5:01(5:01/km) 178/185bpm [893b/km] 79cal 11.96/12.83kmph
40) 1km - 5:09(5:09/km) 173/176bpm [891b/km] 74cal 11.65/12.12kmph
41) 1km - 5:46(5:46/km) 165/175bpm [951b/km] 62cal 10.41/12.7kmph
42) 1km - 4:40(4:40/km) 168/175bpm [783b/km] 51cal 12.87/13.47kmph
43) 0.17km - 42(4:02/km) 175/178bpm [707b/km] 10cal 14.85/13.84kmph
4:37 4:31 4:40 4:28 4:32 4:26 4:37 4:25 4:26 4:25 4:30 4:27 4:28 4:30 4:51 4:20 4:26 4:30 4:35 4:36 4:26 4:29 4:31 4:33 4:31 4:32 4:30 4:35 4:26 4:33 4:45 4:29 4:32 4:43 4:47 4:46 5:06 4:56 5:01 5:09 5:46 4:40 42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:22 |
7:22 |
7:22 |
135 109-154 |
994 |
160 152-166 |
15/14 |
2.00 |
14:47 |
7:26 |
7:26 |
151 144-156 |
1121 |
161 158-166 |
21/7 |
3.00 |
22:00 |
7:12 |
7:12 |
170 150-181 |
1225 |
161 160-166 |
15/9 |
4.00 |
29:18 |
7:19 |
7:19 |
170 157-184 |
1243 |
162 158-168 |
11/15 |
5.00 |
36:28 |
7:09 |
7:09 |
166 161-173 |
1187 |
162 158-168 |
15/13 |
6.00 |
43:39 |
7:12 |
7:12 |
163 154-180 |
1173 |
163 160-168 |
12/24 |
7.00 |
50:47 |
7:07 |
7:07 |
158 145-168 |
1125 |
164 160-172 |
14/31 |
8.00 |
58:01 |
7:14 |
7:14 |
163 158-169 |
1179 |
165 162-170 |
17/16 |
9.00 |
1:05:24 |
7:23 |
7:23 |
165 159-168 |
1219 |
164 160-168 |
14/15 |
10.00 |
1:12:37 |
7:13 |
7:13 |
165 162-169 |
1192 |
164 160-168 |
13/14 |
11.00 |
1:19:48 |
7:11 |
7:11 |
164 157-167 |
1177 |
166 160-168 |
14/16 |
12.00 |
1:27:08 |
7:20 |
7:20 |
167 159-175 |
1224 |
167 162-170 |
15/15 |
13.00 |
1:34:23 |
7:15 |
7:15 |
166 162-177 |
1204 |
166 162-170 |
14/15 |
14.00 |
1:41:40 |
7:17 |
7:17 |
169 163-178 |
1231 |
167 164-170 |
17/15 |
15.00 |
1:48:55 |
7:14 |
7:14 |
176 165-183 |
1274 |
167 164-170 |
16/11 |
16.00 |
1:56:17 |
7:23 |
7:23 |
168 161-180 |
1240 |
167 162-172 |
15/8 |
17.00 |
2:03:36 |
7:18 |
7:18 |
168 163-177 |
1227 |
165 160-170 |
9/18 |
18.00 |
2:10:45 |
7:09 |
7:09 |
169 163-175 |
1209 |
165 162-170 |
12/14 |
19.00 |
2:18:10 |
7:25 |
7:25 |
173 168-179 |
1283 |
163 160-168 |
15/11 |
20.00 |
2:25:31 |
7:21 |
7:21 |
174 169-177 |
1279 |
164 160-168 |
10/15 |
21.00 |
2:32:56 |
7:25 |
7:25 |
175 172-187 |
1299 |
165 162-170 |
15/15 |
22.00 |
2:40:36 |
7:39 |
7:39 |
173 167-178 |
1325 |
165 162-170 |
14/14 |
23.00 |
2:48:40 |
8:04 |
8:04 |
176 172-183 |
1420 |
165 162-170 |
15/13 |
24.00 |
2:56:39 |
7:59 |
7:59 |
177 171-185 |
1414 |
164 162-168 |
10/13 |
25.00 |
3:05:02 |
8:23 |
8:23 |
173 167-177 |
1450 |
162 160-166 |
14/12 |
26.00 |
3:13:24 |
8:22 |
8:22 |
165 143-175 |
1381 |
154 106-164 |
18/10 |
26.20 |
3:14:49 |
1:25 |
6:56 |
175 172-178 |
1212 |
162 160-164 |
2/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
164 |
26.1 |
3:13:37 |
7:25 |
Walk |
0.6 |
111 |
0.1 |
1:12 |
13:28 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
47.67% |
More |
800m |
3:23 |
6:48 |
52.51% |
More |
1km |
4:13 |
6:47 |
55.04% |
More |
Mile |
6:56 |
6:56 |
57.39% |
More |
5k |
22:08 |
7:07 |
61.15% |
More |
5 miles |
35:52 |
7:10 |
61.24% |
More |
10k |
44:40 |
7:11 |
61.33% |
More |
10 miles |
1:12:14 |
7:13 |
62.61% |
More |
Half |
1:34:47 |
7:14 |
63.08% |
More |
20 miles |
2:25:22 |
7:16 |
64.68% |
More |
Mara |
3:14:45 |
7:26 |
64.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
65.27 |
5km |
20:18 |
6:32 |
66.66 |
5M |
33:37 |
6:43 |
65.35 |
10km |
42:19 |
6:49 |
64.74 |
10M |
1:10:04 |
7:00 |
64.54 |
Half |
1:33:18 |
7:07 |
63.60 |
20M |
2:26:06 |
7:18 |
64.35 |
Mara |
3:14:31 |
7:25 |
64.45 |
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