Sun 29th Jan 2017 at 2:00pm by hellen
Run > Long Run
-
Time
2:11:33
-
Miles
14.56
-
Min/mi
9:02
-
Pacing
44%
-
WAVA
58.28
-
Stride(cm)
101
-
Cals
1146
-
Cadence
176
-
BPM
146
-
%MHR
84.8
-
B/mi
1319
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:03(9:03/m) 136/152bpm 87cal 6.63/6.95mph
2) 1m - 8:59(8:59/m) 145/152bpm 93cal 6.68/7.03mph
3) 1m - 8:54(8:54/m) 144/154bpm 87cal 6.74/7.1mph
4) 1m - 8:54(8:54/m) 149/157bpm 92cal 6.75/6.99mph
5) 1m - 9:05(9:05/m) 151/156bpm 93cal 6.61/7.2mph
6) 1m - 9:12(9:12/m) 152/158bpm 94cal 6.52/6.74mph
7) 1m - 8:51(8:51/m) 150/161bpm 83cal 6.78/7.31mph
8) 1m - 9:02(9:02/m) 150/155bpm 82cal 6.64/6.93mph
9) 1m - 8:47(8:47/m) 150/156bpm 79cal 6.83/7.14mph
10) 1m - 9:04(9:04/m) 147/154bpm 64cal 6.61/6.91mph
11) 1m - 8:57(8:57/m) 148/155bpm 64cal 6.71/6.97mph
12) 1m - 8:56(8:56/m) 148/156bpm 62cal 6.71/7.08mph
13) 1m - 9:10(9:10/m) 146/153bpm 58cal 6.54/6.89mph
14) 1m - 9:13(9:13/m) 150/156bpm 68cal 6.51/6.87mph
15) 0.56m - 5:26(9:44/m) 151/156bpm 40cal 6.16/6.41mph
9:03 8:59 8:54 8:54 9:05 9:12 8:51 9:02 8:47 9:04 8:57 8:56 9:10 9:13 5:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:28 |
4:28 |
8:56 |
120 66-138 |
1072 |
178 124-184 |
1.00 |
9:06 |
4:38 |
9:15 |
144 133-152 |
1332 |
178 174-180 |
1.50 |
13:42 |
4:36 |
9:12 |
145 138-151 |
1334 |
178 174-182 |
2.00 |
18:05 |
4:23 |
8:46 |
145 138-151 |
1270 |
178 174-182 |
2.50 |
23:50 |
5:45 |
11:30 |
137 97-152 |
1576 |
173 120-180 |
3.00 |
28:14 |
4:24 |
8:49 |
146 140-153 |
1287 |
175 172-178 |
3.50 |
32:53 |
4:39 |
9:18 |
149 142-157 |
1386 |
175 172-178 |
4.00 |
37:20 |
4:27 |
8:53 |
150 143-155 |
1333 |
175 174-178 |
4.50 |
42:01 |
4:41 |
9:23 |
151 146-154 |
1416 |
175 174-178 |
5.00 |
46:25 |
4:23 |
8:47 |
150 146-156 |
1317 |
177 174-180 |
5.50 |
51:01 |
4:36 |
9:12 |
151 145-158 |
1390 |
177 174-180 |
6.00 |
55:45 |
4:44 |
9:28 |
152 143-157 |
1438 |
177 174-180 |
6.50 |
1:00:12 |
4:28 |
8:55 |
152 144-159 |
1356 |
177 174-180 |
7.00 |
1:04:35 |
4:23 |
8:45 |
148 143-150 |
1296 |
177 174-184 |
7.50 |
1:09:01 |
4:26 |
8:52 |
150 147-153 |
1329 |
176 174-178 |
8.00 |
1:13:38 |
4:37 |
9:14 |
150 145-155 |
1385 |
175 174-178 |
8.50 |
1:17:48 |
4:11 |
8:22 |
152 149-156 |
1271 |
179 174-182 |
9.00 |
1:26:39 |
8:51 |
17:41 |
144 111-154 |
2547 |
174 120-178 |
9.50 |
1:31:20 |
4:41 |
9:21 |
145 140-151 |
1356 |
176 174-180 |
10.00 |
1:35:57 |
4:38 |
9:15 |
149 143-154 |
1379 |
172 120-178 |
10.50 |
1:40:24 |
4:27 |
8:54 |
148 144-154 |
1318 |
175 174-180 |
11.00 |
1:45:25 |
5:01 |
10:01 |
146 132-151 |
1463 |
174 112-180 |
11.50 |
1:50:04 |
4:39 |
9:18 |
147 143-155 |
1367 |
176 172-178 |
12.00 |
1:54:32 |
4:28 |
8:56 |
149 145-152 |
1332 |
176 174-178 |
12.50 |
2:02:28 |
7:55 |
15:51 |
140 99-151 |
2218 |
175 170-180 |
13.00 |
2:07:07 |
4:39 |
9:19 |
147 137-153 |
1369 |
178 174-184 |
13.50 |
2:11:48 |
4:41 |
9:23 |
149 143-156 |
1397 |
177 120-180 |
14.00 |
2:16:27 |
4:39 |
9:18 |
150 145-155 |
1394 |
176 172-180 |
14.50 |
2:21:21 |
4:53 |
9:47 |
151 148-155 |
1477 |
175 172-180 |
14.54 |
2:21:46 |
25 |
9:41 |
152 151-152 |
1471 |
177 174-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.8 |
176 |
14.5 |
2:11:31 |
9:03 |
Walk |
4.6 |
120 |
0 |
6:34 |
8:41:25 |
Still |
2.6 |
- |
- |
3:40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:12 |
44.72% |
More |
800m |
4:09 |
8:20 |
48.54% |
More |
1km |
5:14 |
8:26 |
49.97% |
More |
Mile |
8:41 |
8:41 |
51.29% |
More |
5k |
27:36 |
8:53 |
56.34% |
More |
5 miles |
44:52 |
8:58 |
56.54% |
More |
10k |
55:52 |
8:59 |
56.85% |
More |
10 miles |
1:35:10 |
9:31 |
54.86% |
More |
Half |
2:07:55 |
9:46 |
53.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
66.09 |
5km |
23:41 |
7:37 |
65.65 |
5M |
40:09 |
8:02 |
63.19 |
10km |
51:07 |
8:14 |
62.14 |
10M |
1:26:41 |
8:40 |
60.23 |
Half |
1:56:59 |
8:56 |
58.22 |
20M |
3:07:08 |
9:21 |
57.11 |
Mara |
4:12:33 |
9:38 |
55.94 |
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