Fri 10th May 2024 at 4:13pm by SamR
Run > General
-
Time
3:22:33
-
Miles
18.01
-
Min/mi
11:15
-
Pacing
70.3%
-
WAVA
46.90
-
Stride(cm)
83
-
Cals
1591
-
Cadence
173
-
BPM
163
-
%MHR
83.7
-
B/mi
1836
-
Surface
Road
Notes & Comments
1) 1mi - 10:18(10:18/mi) 148/159bpm [1525b/mi] 85cal 5.82/0mph
2) 1mi - 11:18(11:18/mi) 159/169bpm [1797b/mi] 96cal 5.31/0mph
3) 1mi - 11:23(11:23/mi) 164/173bpm [1866b/mi] 103cal 5.27/0mph
4) 1mi - 11:27(11:27/mi) 162/173bpm [1856b/mi] 98cal 5.24/0mph
5) 1mi - 10:55(10:55/mi) 164/175bpm [1790b/mi] 91cal 5.5/0mph
6) 1mi - 11:08(11:08/mi) 165/175bpm [1837b/mi] 95cal 5.39/0mph
7) 1mi - 12:06(12:06/mi) 165/173bpm [1998b/mi] 101cal 4.95/0mph
8) 1mi - 14:29(14:29/mi) 160/170bpm [2319b/mi] 93cal 4.14/0mph
9) 1mi - 10:52(10:52/mi) 165/173bpm [1793b/mi] 82cal 5.52/0mph
10) 1mi - 9:48(9:48/mi) 165/169bpm [1617b/mi] 77cal 6.12/0mph
11) 1mi - 10:18(10:18/mi) 164/171bpm [1689b/mi] 76cal 5.82/0mph
12) 1mi - 10:52(10:52/mi) 163/171bpm [1771b/mi] 74cal 5.52/0mph
13) 1mi - 10:32(10:32/mi) 170/174bpm [1789b/mi] 89cal 5.7/0mph
14) 1mi - 11:56(11:56/mi) 164/176bpm [1957b/mi] 87cal 5.03/0mph
15) 1mi - 11:30(11:30/mi) 165/174bpm [1898b/mi] 83cal 5.22/0mph
16) 1mi - 10:58(10:58/mi) 166/173bpm [1819b/mi] 81cal 5.47/0mph
17) 1mi - 11:34(11:34/mi) 168/175bpm [1943b/mi] 89cal 5.19/0mph
18) 1mi - 11:03(11:03/mi) 171/178bpm [1890b/mi] 91cal 5.43/0mph
19) 0.01mi - 6(9:35/mi) 176/177bpm [1686b/mi] 6.27/0mph
10:18 11:18 11:23 11:27 10:55 11:08 12:06 14:29 10:52 9:48 10:18 10:52 10:32 11:56 11:30 10:58 11:34 11:03 6
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:16 |
5:16 |
10:32 |
140 107-157 |
1475 |
173 88-184 |
| 1.00 |
10:18 |
5:02 |
10:04 |
152 143-159 |
1530 |
175 126-188 |
| 1.50 |
16:06 |
5:48 |
11:37 |
158 149-167 |
1835 |
176 130-188 |
| 2.00 |
21:36 |
5:30 |
10:59 |
160 146-169 |
1758 |
173 132-190 |
| 2.50 |
26:56 |
5:20 |
10:41 |
162 150-173 |
1730 |
176 136-190 |
| 3.00 |
32:59 |
6:02 |
12:05 |
166 161-171 |
2005 |
173 126-188 |
| 3.50 |
38:39 |
5:40 |
11:21 |
159 149-169 |
1805 |
176 94-190 |
| 4.00 |
44:26 |
5:47 |
11:33 |
164 147-173 |
1895 |
167 112-190 |
| 4.50 |
50:26 |
6:00 |
11:59 |
161 143-171 |
1930 |
170 128-190 |
| 5.00 |
55:21 |
4:55 |
9:50 |
169 163-174 |
1663 |
184 134-192 |
| 5.50 |
1:01:08 |
5:48 |
11:35 |
164 145-175 |
1900 |
168 118-190 |
| 6.00 |
1:06:29 |
5:21 |
10:41 |
166 160-173 |
1773 |
182 130-190 |
| 6.50 |
1:13:08 |
6:39 |
13:19 |
163 154-172 |
2170 |
151 92-190 |
| 7.00 |
1:18:35 |
5:27 |
10:54 |
167 158-173 |
1821 |
183 90-194 |
| 7.50 |
1:26:48 |
8:13 +1:11
|
16:25 |
159 136-169 |
2611 |
156 102-188 |
| 8.00 |
1:34:16 |
7:28 |
14:56 |
158 150-170 |
2359 |
150 124-184 |
| 8.50 |
1:40:25 |
6:09 |
12:17 |
164 150-173 |
2016 |
167 130-186 |
| 9.00 |
1:45:08 |
4:43 |
9:26 |
166 162-170 |
1567 |
185 180-188 |
| 9.50 |
1:49:48 |
4:41 |
9:21 |
166 165-169 |
1553 |
187 182-190 |
| 10.00 |
1:54:56 |
5:08 |
10:15 |
164 154-169 |
1681 |
178 132-194 |
| 10.50 |
2:00:29 |
5:33 |
11:06 |
162 150-169 |
1797 |
177 132-188 |
| 11.00 |
2:05:14 |
4:45 |
9:30 |
166 162-171 |
1578 |
185 134-190 |
| 11.50 |
2:11:07 |
5:53 |
11:46 |
161 151-166 |
1895 |
162 132-192 |
| 12.00 |
2:16:06 |
4:59 |
9:58 |
165 154-171 |
1644 |
182 132-190 |
| 12.50 |
2:21:05 |
4:59 |
9:58 |
171 168-174 |
1706 |
185 178-188 |
| 13.00 |
2:26:38 |
5:33 |
11:05 |
169 160-174 |
1873 |
170 130-188 |
| 13.50 |
2:35:06 |
8:29 +2:00
|
16:57 |
161 138-176 |
2730 |
156 126-190 |
| 14.00 |
2:40:34 |
5:27 |
10:55 |
165 154-169 |
1801 |
180 134-186 |
| 14.50 |
2:46:06 |
5:32 +1
|
11:04 |
167 156-172 |
1848 |
175 132-186 |
| 15.00 |
2:52:05 |
5:59 |
11:58 |
164 151-173 |
1963 |
168 118-188 |
| 15.50 |
2:57:34 |
5:29 |
10:58 |
167 157-172 |
1831 |
180 132-188 |
| 16.00 |
3:03:02 |
5:28 |
10:57 |
166 156-172 |
1818 |
178 134-192 |
| 16.50 |
3:08:28 |
5:26 |
10:52 |
169 161-175 |
1836 |
174 92-190 |
| 17.00 |
3:14:36 |
6:08 |
12:16 |
167 154-173 |
2048 |
173 128-190 |
| 17.50 |
3:20:44 |
6:08 |
12:16 |
170 163-175 |
2084 |
167 128-192 |
| 18.00 |
3:25:39 |
4:55 |
9:51 |
173 163-178 |
1703 |
185 134-194 |
| 18.01 |
3:25:45 |
6 |
9:08 |
177 176-177 |
1617 |
185 184-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
75.0 |
184 |
15.1 |
2:33:27 |
10:24 |
| Walk |
23.5 |
131 |
2.9 |
49:04 |
16:39 |
| Still |
0.0 |
- |
- |
2 |
- |
| Pause |
1.5 |
- |
- |
3:11 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:14 |
8:59 |
40.47% |
More |
| 800m |
4:32 |
9:08 |
43.90% |
More |
| 1km |
5:40 |
9:08 |
45.76% |
More |
| Mile |
9:15 |
9:15 |
47.71% |
More |
| 5k |
31:19 |
10:05 |
49.26% |
More |
| 5 miles |
52:02 |
10:24 |
48.39% |
More |
| 10k |
1:07:51 |
10:55 |
46.44% |
More |
| 10 miles |
1:51:24 |
11:08 |
46.49% |
More |
| Half |
2:27:37 |
11:16 |
46.08% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:27 |
9:27 |
46.73 |
| 5km |
31:27 |
10:07 |
49.06 |
| 5M |
52:04 |
10:25 |
48.35 |
| 10km |
1:05:34 |
10:33 |
48.07 |
| 10M |
1:48:34 |
10:51 |
47.70 |
| Half |
2:24:33 |
11:02 |
46.73 |
| 20M |
3:46:21 |
11:19 |
46.82 |
| Mara |
5:01:22 |
11:30 |
46.49 |
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