Sun 26th Apr 2015 at 9:00am by BSC
Run > Long Run
-
Time
3:06:36
-
Miles
26.48
-
Min/mi
7:03
-
Pacing
92.4%
-
WAVA
72.09
-
Stride(cm)
133
-
Cals
1743
-
Cadence
172
-
BPM
157
-
%MHR
87.7
-
B/mi
1106
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:57(6:57/m) 146/180bpm 78cal 3.86/4.03/hr
2) 1m - 6:40(6:40/m) 179/184bpm 102cal 4.02/4.13/hr
3) 1m - 6:41(6:41/m) 149/181bpm 72cal 4.01/4.29/hr
4) 1m - 6:31(6:31/m) 148/157bpm 67cal 4.12/4.3/hr
5) 1m - 6:46(6:46/m) 153/157bpm 74cal 3.96/4.17/hr
6) 1m - 6:47(6:47/m) 154/158bpm 74cal 3.95/4.07/hr
7) 1m - 6:50(6:50/m) 156/162bpm 75cal 3.93/4.12/hr
8) 1m - 6:43(6:43/m) 158/164bpm 75cal 4/4.12/hr
9) 1m - 6:51(6:51/m) 158/165bpm 75cal 3.91/3.99/hr
10) 1m - 6:51(6:51/m) 156/159bpm 68cal 3.91/4.02/hr
11) 1m - 6:51(6:51/m) 156/160bpm 70cal 3.91/4.02/hr
12) 1m - 6:47(6:47/m) 158/161bpm 70cal 3.95/4.12/hr
13) 1m - 6:50(6:50/m) 160/165bpm 74cal 3.92/4.18/hr
14) 1m - 6:57(6:57/m) 159/162bpm 69cal 3.86/3.98/hr
15) 1m - 6:56(6:56/m) 158/160bpm 63cal 3.87/4.12/hr
16) 1m - 7:00(7:00/m) 158/162bpm 61cal 3.83/4.2/hr
17) 1m - 7:08(7:08/m) 157/159bpm 53cal 3.76/4.15/hr
18) 1m - 7:17(7:17/m) 158/161bpm 58cal 3.68/4.05/hr
19) 1m - 7:01(7:01/m) 157/161bpm 53cal 3.82/8.02/hr
20) 1m - 7:11(7:11/m) 156/160bpm 48cal 3.74/5.98/hr
21) 1m - 7:23(7:23/m) 157/161bpm 53cal 3.63/4.04/hr
22) 1m - 7:26(7:26/m) 157/161bpm 52cal 3.61/3.85/hr
23) 1m - 7:33(7:33/m) 156/161bpm 52cal 3.56/4.26/hr
24) 1m - 7:38(7:38/m) 156/159bpm 51cal 3.51/4.48/hr
25) 1m - 7:47(7:47/m) 158/162bpm 57cal 3.45/3.85/hr
26) 1m - 7:47(7:47/m) 160/163bpm 66cal 3.44/3.96/hr
27) 0.48m - 3:27(7:13/m) 163/165bpm 33cal 3.72/3.87/hr
6:57 6:40 6:41 6:31 6:46 6:47 6:50 6:43 6:51 6:51 6:51 6:47 6:50 6:57 6:56 7:00 7:08 7:17 7:01 7:11 7:23 7:26 7:33 7:38 7:47 7:47 3:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:57 |
6:57 |
6:57 |
146 84-179 |
1015 |
175 162-180 |
6/9 |
2.00 |
13:37 |
6:40 |
6:40 |
179 176-184 |
1194 |
178 176-182 |
10/9 |
3.00 |
20:18 |
6:41 |
6:41 |
149 135-180 |
996 |
178 174-180 |
18/32 |
4.00 |
26:49 |
6:31 |
6:31 |
148 138-157 |
964 |
178 174-180 |
6/25 |
5.00 |
33:35 |
6:46 |
6:46 |
153 146-157 |
1036 |
178 166-180 |
3/8 |
6.00 |
40:22 |
6:47 |
6:47 |
154 149-158 |
1045 |
177 172-180 |
5/4 |
7.00 |
47:12 |
6:50 |
6:50 |
157 153-161 |
1073 |
174 166-178 |
5/6 |
8.00 |
53:55 |
6:43 |
6:43 |
158 152-163 |
1060 |
174 168-178 |
6/7 |
9.00 |
1:00:46 |
6:51 |
6:51 |
158 154-164 |
1083 |
172 168-176 |
7/7 |
10.00 |
1:07:37 |
6:51 |
6:51 |
156 152-159 |
1069 |
173 166-176 |
4/5 |
11.00 |
1:14:29 |
6:51 |
6:51 |
156 153-160 |
1069 |
172 166-176 |
5/6 |
12.00 |
1:21:16 |
6:47 |
6:47 |
158 155-160 |
1072 |
173 170-178 |
6/5 |
13.00 |
1:28:06 |
6:50 |
6:50 |
160 155-165 |
1094 |
173 170-178 |
16/11 |
14.00 |
1:35:03 |
6:57 |
6:57 |
159 156-161 |
1105 |
174 168-178 |
8/8 |
15.00 |
1:41:58 |
6:56 |
6:56 |
158 155-160 |
1094 |
173 168-178 |
3/9 |
16.00 |
1:48:58 |
7:00 |
7:00 |
158 153-162 |
1106 |
172 164-174 |
13/12 |
17.00 |
1:56:06 |
7:07 |
7:07 |
157 153-159 |
1118 |
172 168-176 |
6/5 |
18.00 |
2:03:23 |
7:17 |
7:17 |
158 156-161 |
1151 |
172 168-174 |
8/8 |
19.00 |
2:10:24 |
7:01 |
7:01 |
157 155-161 |
1101 |
170 164-174 |
20/15 |
20.00 |
2:17:34 |
7:11 |
7:11 |
156 152-160 |
1120 |
170 160-174 |
9/12 |
21.00 |
2:24:57 |
7:23 |
7:23 |
157 152-161 |
1159 |
169 166-174 |
8/6 |
22.00 |
2:32:23 |
7:26 |
7:26 |
157 154-161 |
1167 |
169 164-172 |
8/6 |
23.00 |
2:39:56 |
7:33 |
7:33 |
156 153-161 |
1177 |
168 164-174 |
12/7 |
24.00 |
2:47:34 |
7:38 |
7:38 |
156 149-159 |
1192 |
167 164-172 |
31/39 |
25.00 |
2:55:21 |
7:47 |
7:47 |
158 155-161 |
1230 |
167 164-170 |
6/10 |
26.00 |
3:03:09 |
7:47 |
7:47 |
160 157-163 |
1246 |
168 166-170 |
12/9 |
26.48 |
3:06:36 |
3:27 |
7:14 |
163 160-165 |
1179 |
146 86-176 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
172 |
26.5 |
3:06:30 |
7:03 |
Walk |
0.1 |
86 |
0 |
6 |
6:58 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:59 |
54.44% |
More |
800m |
3:09 |
6:20 |
59.94% |
More |
1km |
4:01 |
6:28 |
61.35% |
More |
Mile |
6:30 |
6:30 |
64.54% |
More |
5k |
20:33 |
6:37 |
69.46% |
More |
5 miles |
33:22 |
6:40 |
69.58% |
More |
10k |
41:36 |
6:42 |
69.66% |
More |
10 miles |
1:07:29 |
6:45 |
70.94% |
More |
Half |
1:28:41 |
6:46 |
71.40% |
More |
20 miles |
2:17:34 |
6:53 |
72.37% |
More |
Mara |
3:04:37 |
7:03 |
71.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:47 |
5:47 |
72.53 |
5km |
19:15 |
6:12 |
74.12 |
5M |
31:53 |
6:23 |
72.80 |
10km |
40:08 |
6:28 |
72.20 |
10M |
1:06:28 |
6:39 |
72.02 |
Half |
1:28:30 |
6:45 |
71.00 |
20M |
2:18:35 |
6:56 |
71.85 |
Mara |
3:04:31 |
7:03 |
71.95 |
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