Mon 2nd Jan 2017 at 2:00pm by hellen
Run > Long Run
-
Time
3:10:15
-
Miles
20.06
-
Min/mi
9:29
-
Pacing
0%
-
WAVA
56.35
-
Stride(cm)
98
-
Cals
1532
-
Cadence
174
-
BPM
148
-
%MHR
85.9
-
B/mi
1402
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:49(8:49/m) 144/158bpm 88cal 6.8/7.43mph
2) 1m - 9:12(9:12/m) 147/156bpm 93cal 6.53/6.97mph
3) 1m - 9:02(9:02/m) 150/160bpm 92cal 6.64/6.78mph
4) 1m - 9:15(9:15/m) 153/160bpm 96cal 6.48/6.78mph
5) 1m - 9:12(9:12/m) 152/160bpm 92cal 6.52/6.82mph
6) 1m - 9:24(9:24/m) 154/162bpm 96cal 6.38/6.93mph
7) 1m - 9:19(9:19/m) 148/155bpm 81cal 6.44/6.7mph
8) 1m - 9:22(9:22/m) 150/156bpm 84cal 6.41/6.64mph
9) 1m - 9:24(9:24/m) 149/158bpm 77cal 6.39/6.68mph
10) 1m - 9:26(9:26/m) 148/154bpm 68cal 6.36/6.68mph
11) 1m - 9:25(9:25/m) 150/155bpm 76cal 6.37/6.93mph
12) 1m - 9:27(9:27/m) 150/157bpm 71cal 6.35/6.53mph
13) 1m - 9:58(9:58/m) 153/175bpm 83cal 6.02/6.49mph
14) 1m - 10:01(10:01/m) 132/157bpm 24cal 5.99/6.55mph
15) 1m - 9:57(9:57/m) 140/147bpm 39cal 6.03/6.47mph
16) 1m - 9:32(9:32/m) 145/154bpm 59cal 6.29/6.66mph
17) 1m - 9:38(9:38/m) 150/158bpm 75cal 6.23/6.49mph
18) 1m - 9:44(9:44/m) 153/162bpm 84cal 6.16/6.55mph
19) 1m - 9:30(9:30/m) 150/160bpm 70cal 6.32/6.62mph
20) 1m - 10:00(10:00/m) 152/159bpm 78cal 6/6.51mph
21) 0.06m - 39(9:56/m) 157/159bpm 6cal 6.04/5.95mph
8:49 9:12 9:02 9:15 9:12 9:24 9:19 9:22 9:24 9:26 9:25 9:27 9:58 10:01 9:57 9:32 9:38 9:44 9:30 10:00 39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
10:28 |
10:28 |
10:28 |
142 92-158 |
1486 |
179 122-186 |
2.00 |
20:42 |
10:14 |
10:14 |
146 116-156 |
1495 |
175 118-180 |
3.00 |
30:38 |
9:56 |
9:56 |
149 119-159 |
1481 |
174 120-178 |
4.00 |
39:57 |
9:19 |
9:19 |
153 147-160 |
1425 |
175 172-178 |
5.00 |
49:31 |
9:34 |
9:34 |
152 142-159 |
1454 |
173 120-178 |
6.00 |
58:55 |
9:24 |
9:24 |
154 146-162 |
1448 |
174 172-176 |
7.00 |
1:08:23 |
9:28 |
9:28 |
148 140-155 |
1400 |
174 170-178 |
8.00 |
1:17:44 |
9:21 |
9:21 |
150 138-156 |
1404 |
174 170-180 |
9.00 |
1:27:55 |
10:11 |
10:11 |
148 128-158 |
1506 |
173 120-182 |
10.00 |
1:37:35 |
9:40 |
9:40 |
148 140-153 |
1430 |
172 122-176 |
11.00 |
1:47:15 |
9:40 |
9:40 |
150 145-154 |
1451 |
174 120-178 |
12.00 |
1:56:48 |
9:33 |
9:33 |
149 141-157 |
1424 |
174 172-176 |
13.00 |
2:06:59 |
10:11 |
10:11 |
154 144-175 |
1568 |
174 170-176 |
14.00 |
2:35:39 |
28:40 |
28:40 |
129 81-157 |
3697 |
174 170-178 |
15.00 |
2:46:39 |
11:00 |
11:00 |
140 133-147 |
1540 |
172 120-176 |
16.00 |
2:56:20 |
9:41 |
9:41 |
144 118-154 |
1395 |
173 120-176 |
17.00 |
3:05:58 |
9:38 |
9:38 |
150 138-157 |
1444 |
174 172-178 |
18.00 |
3:15:42 |
9:44 |
9:44 |
154 145-162 |
1500 |
174 170-176 |
19.00 |
3:26:06 |
10:23 |
10:23 |
150 139-159 |
1558 |
173 120-178 |
20.00 |
3:37:05 |
11:00 |
11:00 |
151 140-157 |
1660 |
172 120-178 |
20.06 |
3:37:44 |
39 |
9:56 |
156 152-158 |
1551 |
175 172-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.0 |
174 |
20 |
3:11:38 |
9:34 |
Walk |
2.3 |
120 |
0 |
5:02 |
2:58:49 |
Still |
9.7 |
- |
- |
21:04 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:05 |
45.39% |
More |
800m |
4:23 |
8:49 |
45.89% |
More |
1km |
5:29 |
8:49 |
47.79% |
More |
Mile |
9:13 |
9:13 |
48.25% |
More |
5k |
29:03 |
9:21 |
53.53% |
More |
5 miles |
47:01 |
9:24 |
53.97% |
More |
10k |
58:56 |
9:29 |
53.89% |
More |
10 miles |
1:35:53 |
9:35 |
54.45% |
More |
Half |
2:25:33 |
11:07 |
47.11% |
More |
20 miles |
3:37:05 |
10:51 |
49.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:49 |
6:49 |
65.28 |
5km |
24:00 |
7:43 |
64.78 |
5M |
40:41 |
8:08 |
62.36 |
10km |
51:48 |
8:20 |
61.32 |
10M |
1:27:50 |
8:47 |
59.44 |
Half |
1:58:33 |
9:03 |
57.45 |
20M |
3:09:37 |
9:29 |
56.36 |
Mara |
4:15:54 |
9:46 |
55.21 |
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