Sun 19th Feb 2017 at 10:00am by CStar
Run > Long Run
-
Time
3:01:44
-
Miles
20.12
-
Min/mi
9:02
-
Pacing
93%
-
WAVA
56.59
-
Stride(cm)
104
-
Cals
2756
-
Cadence
171
-
BPM
164
-
%MHR
86.4
-
B/mi
1483
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
1 comments
Bramley 20 - Progressive
Split Summary
===
1) 1m - 9:52(9:52/m) 130/136bpm 115cal 6.08/7.31mph
2) 1m - 9:49(9:49/m) 138/189bpm 120cal 6.11/6.28mph
3) 1m - 9:44(9:44/m) 149/175bpm 136cal 6.16/6.66mph
4) 1m - 9:38(9:38/m) 158/163bpm 144cal 6.23/6.55mph
5) 1m - 9:34(9:34/m) 157/162bpm 141cal 6.27/6.85mph
6) 1m - 9:31(9:31/m) 164/177bpm 146cal 6.3/7.31mph
7) 1m - 9:22(9:22/m) 168/176bpm 148cal 6.4/6.55mph
8) 1m - 9:22(9:22/m) 167/171bpm 147cal 6.41/6.87mph
9) 1m - 9:08(9:08/m) 166/178bpm 140cal 6.56/7.64mph
10) 1m - 9:05(9:05/m) 169/176bpm 143cal 6.6/6.93mph
11) 1m - 8:47(8:47/m) 171/175bpm 139cal 6.83/7.66mph
12) 1m - 8:51(8:51/m) 170/174bpm 139cal 6.78/7.14mph
13) 1m - 8:47(8:47/m) 170/178bpm 138cal 6.83/7.18mph
14) 1m - 8:52(8:52/m) 168/172bpm 135cal 6.76/7.2mph
15) 1m - 8:34(8:34/m) 171/181bpm 134cal 7/7.33mph
16) 1m - 8:48(8:48/m) 172/178bpm 141cal 6.82/7.33mph
17) 1m - 8:32(8:32/m) 175/184bpm 140cal 7.03/7.14mph
18) 1m - 8:34(8:34/m) 173/184bpm 137cal 7/7.37mph
19) 1m - 8:11(8:11/m) 175/185bpm 134cal 7.33/7.74mph
20) 1m - 7:51(7:51/m) 173/177bpm 126cal 7.64/7.99mph
21) 0.12m - 50(6:41/m) 174/177bpm 13cal 8.99/8.72mph
9:52 9:49 9:44 9:38 9:34 9:31 9:22 9:22 9:08 9:05 8:47 8:51 8:47 8:52 8:34 8:48 8:32 8:34 8:11 7:51 50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:52 |
9:52 |
9:52 |
129 104-135 |
1272 |
168 164-172 |
3/11 |
2.00 |
19:41 |
9:49 |
9:49 |
141 127-188 |
1384 |
167 164-170 |
14/5 |
3.00 |
29:26 |
9:45 |
9:45 |
150 141-174 |
1462 |
166 160-168 |
4/11 |
4.00 |
39:04 |
9:38 |
9:38 |
158 156-163 |
1522 |
167 164-170 |
7/8 |
5.00 |
48:38 |
9:35 |
9:35 |
157 154-162 |
1504 |
166 162-170 |
12/10 |
6.00 |
58:09 |
9:31 |
9:31 |
164 153-176 |
1560 |
166 128-170 |
13/10 |
7.00 |
1:07:31 |
9:22 |
9:22 |
168 163-175 |
1574 |
166 162-170 |
15/3 |
8.00 |
1:16:50 |
9:19 |
9:19 |
167 164-171 |
1557 |
168 164-178 |
17/11 |
9.00 |
1:26:00 |
9:09 |
9:09 |
166 158-176 |
1520 |
168 162-170 |
10/16 |
10.00 |
1:35:05 |
9:06 |
9:06 |
169 162-174 |
1537 |
169 162-176 |
5/8 |
11.00 |
1:43:53 |
8:48 |
8:48 |
171 167-175 |
1504 |
170 168-176 |
3/10 |
12.00 |
1:52:44 |
8:51 |
8:51 |
170 167-174 |
1504 |
173 168-176 |
13/6 |
13.00 |
2:01:31 |
8:47 |
8:47 |
170 164-177 |
1494 |
172 168-178 |
4/10 |
14.00 |
2:10:23 |
8:52 |
8:52 |
168 165-172 |
1491 |
173 168-176 |
4/11 |
15.00 |
2:18:58 |
8:34 |
8:34 |
171 165-180 |
1466 |
177 170-182 |
13/9 |
16.00 |
2:27:45 |
8:47 |
8:47 |
172 170-177 |
1511 |
181 174-184 |
12/12 |
17.00 |
2:36:18 |
8:33 |
8:33 |
175 170-183 |
1497 |
178 172-182 |
14/2 |
18.00 |
2:44:51 |
8:33 |
8:33 |
173 166-183 |
1479 |
176 170-184 |
18/11 |
19.00 |
2:53:03 |
8:12 |
8:12 |
175 169-185 |
1436 |
172 166-178 |
11/19 |
20.00 |
3:00:54 |
7:51 |
7:51 |
173 169-177 |
1358 |
172 168-178 |
5/9 |
20.12 |
3:01:44 |
50 |
6:44 |
173 170-177 |
1165 |
168 166-172 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
170 |
20.1 |
3:01:38 |
9:02 |
Walk |
0.1 |
128 |
0 |
6 |
15:07 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
45.91% |
More |
800m |
3:46 |
7:35 |
51.43% |
More |
1km |
4:43 |
7:36 |
53.54% |
More |
Mile |
7:40 |
7:40 |
55.96% |
More |
5k |
25:18 |
8:08 |
57.76% |
More |
5 miles |
41:40 |
8:20 |
57.11% |
More |
10k |
52:11 |
8:24 |
56.93% |
More |
10 miles |
1:25:34 |
8:33 |
57.39% |
More |
Half |
1:54:01 |
8:42 |
56.99% |
More |
20 miles |
3:00:32 |
9:02 |
56.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
67.43 |
5km |
22:34 |
7:16 |
64.74 |
5M |
38:24 |
7:41 |
61.95 |
10km |
48:57 |
7:53 |
60.69 |
10M |
1:23:16 |
8:20 |
58.98 |
Half |
1:52:33 |
8:35 |
57.29 |
20M |
3:00:31 |
9:02 |
56.60 |
Mara |
4:04:03 |
9:19 |
55.83 |
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Great splits well done!