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
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 |
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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