Mon 16th Jan 2017 at 7:00am by DocM
Run > Medium Long Run
-
Time
1:41:14
-
Miles
8.14
-
Min/mi
12:26
-
Pacing
62%
-
WAVA
43.72
-
Stride(cm)
77
-
Cals
551
-
Cadence
167
-
BPM
129
-
%MHR
75.9
-
B/mi
1604
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 7:14(11:38/m) 147/186bpm 55cal 5.16/18.58mph
2) 0.62m - 6:10(9:56/m) 152/182bpm 47cal 6.04/6.66mph
3) 0.62m - 6:39(10:42/m) 134/144bpm 46cal 5.61/6.55mph
4) 0.62m - 6:26(10:21/m) 136/144bpm 41cal 5.79/7.33mph
5) 0.62m - 7:38(12:17/m) 130/141bpm 44cal 4.89/6.49mph
6) 0.62m - 8:44(14:04/m) 119/134bpm 31cal 4.27/6.91mph
7) 0.62m - 10:56(17:35/m) 118/137bpm 42cal 3.41/6.16mph
8) 0.62m - 7:37(12:15/m) 124/135bpm 34cal 4.9/8.12mph
9) 0.62m - 10:06(16:15/m) 120/140bpm 40cal 3.69/6.32mph
10) 0.62m - 6:05(9:47/m) 141/149bpm 46cal 6.13/7.01mph
11) 0.62m - 7:12(11:36/m) 136/146bpm 41cal 5.17/7.01mph
12) 0.62m - 7:47(12:32/m) 133/146bpm 42cal 4.78/6.91mph
13) 0.62m - 7:58(12:49/m) 133/147bpm 37cal 4.68/6.7mph
14) 0.07m - 42(10:33/m) 141/146bpm 5cal 5.69/5.74mph
7:14 6:10 6:39 6:26 7:38 8:44 10:56 7:37 10:06 6:05 7:12 7:47 7:58 42
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
4:45 |
4:45 |
19:02 |
112 71-153 |
2131 |
178 92-196 |
4/2 |
| 0.50 |
7:19 |
2:33 |
10:13 |
174 156-185 |
1777 |
196 194-198 |
13/0 |
| 0.75 |
9:53 |
2:34 |
10:17 |
181 177-186 |
1863 |
191 146-198 |
1/3 |
| 1.00 |
12:20 |
2:27 |
9:49 |
159 138-180 |
1560 |
198 194-200 |
2/0 |
| 1.25 |
15:35 |
3:15 |
13:01 |
126 102-140 |
1640 |
186 76-196 |
1/4 |
| 1.50 |
18:22 |
2:47 |
11:08 |
128 111-138 |
1425 |
183 128-202 |
2/5 |
| 1.75 |
20:48 |
2:25 |
9:41 |
136 132-140 |
1316 |
196 194-198 |
1/3 |
| 2.00 |
23:37 |
2:49 |
11:17 |
140 135-143 |
1579 |
185 134-198 |
11/4 |
| 2.25 |
28:14 |
4:37 |
18:27 |
133 119-142 |
2455 |
189 134-196 |
1/5 |
| 2.50 |
31:01 |
2:47 |
11:09 |
133 123-139 |
1482 |
174 90-194 |
2/4 |
| 2.75 |
33:38 |
2:37 |
10:29 |
132 127-136 |
1383 |
182 132-194 |
1/3 |
| 3.00 |
36:52 |
3:14 |
12:56 |
129 115-137 |
1668 |
161 94-190 |
3/3 |
| 3.25 |
40:31 |
3:39 |
14:35 |
123 107-140 |
1795 |
146 92-198 |
0/2 |
| 3.50 |
43:49 |
3:19 |
13:15 |
119 107-131 |
1576 |
161 114-196 |
5/1 |
| 3.75 |
47:27 |
3:37 |
14:30 |
117 102-132 |
1696 |
159 112-196 |
1/0 |
| 4.00 |
51:34 |
4:07 |
16:28 |
118 100-130 |
1942 |
141 116-186 |
1/11 |
| 4.25 |
56:16 |
4:42 |
18:50 |
119 106-137 |
2241 |
142 90-192 |
7/1 |
| 4.50 |
59:47 |
3:31 |
14:05 |
117 100-134 |
1647 |
160 110-194 |
3/7 |
| 4.75 |
1:02:50 |
3:02 |
12:09 |
129 120-134 |
1568 |
186 150-194 |
0/16 |
| 5.00 |
1:06:20 |
3:30 |
14:01 |
117 100-132 |
1639 |
152 116-194 |
0/4 |
| 5.25 |
1:10:23 |
4:03 |
16:14 |
119 101-140 |
1931 |
148 100-194 |
5/0 |
| 5.50 |
1:14:45 |
4:21 |
17:26 |
124 105-137 |
2162 |
148 72-196 |
17/0 |
| 5.75 |
1:17:21 |
2:37 |
10:27 |
132 122-137 |
1379 |
190 132-196 |
3/7 |
| 6.00 |
1:19:58 |
2:36 |
10:25 |
143 137-148 |
1490 |
184 104-196 |
4/2 |
| 6.25 |
1:22:15 |
2:18 |
9:10 |
144 140-147 |
1320 |
192 190-194 |
1/7 |
| 6.50 |
1:25:02 |
2:46 |
11:06 |
129 109-140 |
1431 |
182 114-192 |
0/12 |
| 6.75 |
1:28:05 |
3:03 |
12:12 |
137 133-143 |
1672 |
168 102-198 |
1/6 |
| 7.00 |
1:30:44 |
2:39 |
10:37 |
138 130-145 |
1466 |
180 130-196 |
5/1 |
| 7.25 |
1:34:34 |
3:50 |
15:20 |
124 102-141 |
1902 |
148 100-196 |
1/2 |
| 7.50 |
1:37:22 |
2:48 |
11:13 |
143 138-145 |
1605 |
184 130-196 |
8/2 |
| 7.75 |
1:40:08 |
2:46 |
11:02 |
138 130-142 |
1523 |
180 122-196 |
3/6 |
| 8.00 |
1:43:49 |
3:41 |
14:43 |
128 106-147 |
1885 |
159 96-196 |
8/1 |
| 8.13 |
1:45:28 |
1:39 |
12:24 |
139 132-144 |
1724 |
162 108-194 |
7/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
71.7 |
190 |
6.8 |
1:15:35 |
11:09 |
| Walk |
27.4 |
126 |
1.4 |
28:53 |
21:22 |
| Still |
1.0 |
- |
- |
1:00 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:12 |
8:52 |
43.55% |
More |
| 800m |
4:50 |
9:44 |
43.38% |
More |
| 1km |
6:01 |
9:40 |
45.51% |
More |
| Mile |
10:11 |
10:11 |
45.84% |
More |
| 5k |
36:25 |
11:43 |
44.77% |
More |
| 5 miles |
1:04:36 |
12:55 |
41.19% |
More |
| 10k |
1:19:43 |
12:50 |
41.78% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:00 |
10:00 |
46.68 |
| 5km |
34:57 |
11:15 |
46.66 |
| 5M |
59:07 |
11:49 |
45.01 |
| 10km |
1:15:08 |
12:05 |
44.34 |
| 10M |
2:07:03 |
12:42 |
43.18 |
| Half |
2:51:11 |
13:04 |
41.85 |
| 20M |
4:33:05 |
13:39 |
41.25 |
| Mara |
6:07:56 |
14:03 |
40.54 |
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