Sun 11th Jan 2015 at 1:00pm by hellen

Run > Long Run

  • Time
    3:40:08
  • Miles
    23.19
  • Min/mi
    9:30
  • Pacing
    0%
  • WAVA
    55.71
  • Stride(cm)
    94
  • Cals
    1877
  • Cadence
    179
  • BPM
    146
  • %MHR
    85
  • B/mi
    1387
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:07(9:07/m) 137/147bpm 85cal 2.94/3.29/hr
2) 1m - 8:59(8:59/m) 141/151bpm 85cal 2.99/3.28/hr
3) 1m - 9:03(9:03/m) 142/150bpm 79cal 2.97/3.19/hr
4) 1m - 9:06(9:06/m) 145/165bpm 79cal 2.95/3.19/hr
5) 1m - 9:28(9:28/m) 143/152bpm 76cal 2.83/3.12/hr
6) 1m - 9:03(9:03/m) 164/175bpm 91cal 2.97/3.14/hr
7) 1m - 9:25(9:25/m) 166/176bpm 97cal 2.85/3.05/hr
8) 1m - 9:22(9:22/m) 169/175bpm 100cal 2.87/3.06/hr
9) 1m - 9:21(9:21/m) 160/172bpm 99cal 2.87/2.98/hr
10) 1m - 9:36(9:36/m) 146/167bpm 80cal 2.79/2.93/hr
11) 1m - 9:16(9:16/m) 146/153bpm 78cal 2.89/3.15/hr
12) 1m - 9:21(9:21/m) 145/151bpm 76cal 2.87/3.28/hr
13) 1m - 9:16(9:16/m) 143/151bpm 70cal 2.89/3.23/hr
14) 1m - 9:21(9:21/m) 140/146bpm 66cal 2.87/3.23/hr
15) 1m - 9:43(9:43/m) 141/147bpm 81cal 2.76/2.91/hr
16) 1m - 9:31(9:31/m) 147/151bpm 83cal 2.82/2.98/hr
17) 1m - 9:36(9:36/m) 146/154bpm 80cal 2.79/3.35/hr
18) 1m - 9:56(9:56/m) 148/152bpm 88cal 2.7/2.87/hr
19) 1m - 9:52(9:52/m) 138/151bpm 65cal 2.72/3.04/hr
20) 1m - 9:56(9:56/m) 146/152bpm 85cal 2.7/2.89/hr
21) 1m - 9:27(9:27/m) 145/153bpm 75cal 2.84/3.02/hr
22) 1m - 9:56(9:56/m) 144/149bpm 77cal 2.7/2.81/hr
23) 1m - 10:29(10:29/m) 141/150bpm 68cal 2.56/3.26/hr
24) 0.19m - 1:59(10:41/m) 145/147bpm 14cal 2.51/2.55/hr
9:07 8:59 9:03 9:06 9:28 9:03 9:25 9:22 9:21 9:36 9:16 9:21 9:16 9:21 9:43 9:31 9:36 9:56 9:52 9:56 9:27 9:56 10:29 1:59

Pace

6% 6% 34% 53% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
1.00 9:07 9:07 9:07 135 93-147 1230 181 140-186
2.00 18:05 8:59 8:59 141 135-150 1266 181 178-186
3.00 27:16 9:10 9:10 142 136-150 1303 180 146-182
4.00 38:00 10:44 10:44 143 109-165 1534 180 140-184
5.00 50:02 12:02 12:02 142 108-152 1709 178 104-190
6.00 59:04 9:03 9:03 164 143-174 1483 180 178-186
7.00 1:08:30 9:25 9:25 166 155-175 1564 179 176-182
8.00 1:17:51 9:22 9:22 168 159-175 1573 180 178-188
9.00 1:27:12 9:21 9:21 160 148-172 1495 180 176-182
10.00 1:41:55 14:43 14:43 146 108-166 2149 179 146-186
11.00 1:51:12 9:17 9:17 146 136-152 1355 180 178-192
12.00 2:02:16 11:05 11:05 143 113-151 1584 180 122-240
13.00 2:11:50 9:33 9:33 144 131-151 1376 180 146-184
14.00 2:33:04 21:15 21:15 138 99-146 2932 180 128-184
15.00 2:42:48 9:43 9:43 142 134-147 1381 179 174-182
16.00 2:52:19 9:31 9:31 147 143-151 1400 179 176-182
17.00 3:03:30 11:11 11:11 145 113-153 1621 180 128-184
18.00 3:13:26 9:56 9:56 148 143-152 1469 180 178-194
19.00 3:31:43 18:17 18:17 138 107-151 2523 179 110-184
20.00 3:41:39 9:56 9:56 146 140-152 1451 179 150-184
21.00 3:55:53 14:14 14:14 144 113-153 2049 178 92-184
22.00 4:05:52 10:00 10:00 144 138-149 1439 179 144-182
23.00 4:18:23 12:31 12:31 140 110-150 1751 178 108-184
23.19 4:20:22 1:59 10:42 144 141-147 1542 180 178-180

Heart

146/175max
  • Show Beats/Mile

Cadence

179 (240 max) Stride Length: 94cm Run: 99% Walk: 1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:08 8:34 41.96% More
800m 4:21 8:45 45.47% More
1km 5:30 8:50 46.86% More
Mile 8:54 8:54 49.24% More
5k 28:11 9:04 54.36% More
5 miles 49:04 9:49 50.94% More
10k 1:01:05 9:50 51.22% More
10 miles 1:41:55 10:12 50.44% More
Half 2:12:40 10:08 50.88% More
20 miles 3:41:38 11:05 47.46% More

Predictions

Dist Time Per Mile WAVA
1M 6:43 6:43 65.29
5km 23:38 7:36 64.83
5M 40:05 8:01 62.35
10km 51:01 8:13 61.32
10M 1:26:31 8:39 59.42
Half 1:56:46 8:55 57.41
20M 3:06:47 9:20 56.31
Mara 4:12:04 9:37 55.16
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