Sun 19th Mar 2017 at 10:00am by CStar
Run > Race
-
Time
1:35:08
-
Miles
13.10
-
Min/mi
7:16
-
Pacing
94%
-
WAVA
68.30
-
Stride(cm)
126
-
Cals
1469
-
Cadence
176
-
BPM
164
-
%MHR
86.3
-
B/mi
1190
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
4 comments
Split Summary
===
1) 1m - 7:00(7:00/m) 152/161bpm 101cal 8.58/9.12mph
2) 1m - 7:05(7:05/m) 161/167bpm 109cal 8.47/8.66mph
3) 1m - 6:58(6:58/m) 162/170bpm 107cal 8.61/9.06mph
4) 1m - 7:18(7:18/m) 162/167bpm 112cal 8.22/8.66mph
5) 1m - 7:10(7:10/m) 161/165bpm 108cal 8.38/8.72mph
6) 1m - 7:15(7:15/m) 162/167bpm 110cal 8.28/8.77mph
7) 1m - 7:23(7:23/m) 163/168bpm 113cal 8.12/8.47mph
8) 1m - 7:21(7:21/m) 162/167bpm 111cal 8.17/8.91mph
9) 1m - 7:19(7:19/m) 164/178bpm 112cal 8.19/8.56mph
10) 1m - 7:41(7:41/m) 169/180bpm 122cal 7.81/8.54mph
11) 1m - 7:26(7:26/m) 175/180bpm 125cal 8.08/8.56mph
12) 1m - 7:26(7:26/m) 169/177bpm 116cal 8.08/8.68mph
13) 1m - 7:18(7:18/m) 171/175bpm 116cal 8.21/8.81mph
14) 0.1m - 28(4:57/m) 172/176bpm 7cal 12.12/11.65mph
7:00 7:05 6:58 7:18 7:10 7:15 7:23 7:21 7:19 7:41 7:26 7:26 7:18 28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:29 |
3:29 |
6:59 |
141 94-156 |
985 |
180 172-186 |
5/10 |
1.00 |
7:00 |
3:30 |
7:01 |
158 153-161 |
1108 |
184 182-186 |
7/3 |
1.50 |
10:32 |
3:32 |
7:05 |
162 149-167 |
1146 |
183 180-186 |
11/4 |
2.00 |
14:05 |
3:33 |
7:05 |
160 158-164 |
1135 |
183 180-186 |
6/5 |
2.50 |
17:32 |
3:27 |
6:54 |
161 157-169 |
1110 |
181 176-186 |
1/14 |
3.00 |
21:02 |
3:30 |
7:01 |
163 161-166 |
1143 |
180 176-184 |
7/4 |
3.50 |
24:39 |
3:37 |
7:15 |
162 160-164 |
1174 |
178 174-184 |
8/5 |
4.00 |
28:20 |
3:41 |
7:22 |
162 160-167 |
1194 |
177 174-180 |
16/9 |
4.50 |
31:57 |
3:36 |
7:13 |
162 159-165 |
1168 |
177 174-180 |
4/5 |
5.00 |
35:31 |
3:35 |
7:09 |
159 156-161 |
1137 |
177 172-180 |
3/12 |
5.50 |
39:05 |
3:34 |
7:07 |
161 156-164 |
1147 |
175 172-178 |
5/8 |
6.00 |
42:45 |
3:40 |
7:20 |
164 160-167 |
1203 |
174 172-178 |
9/11 |
6.50 |
46:30 |
3:45 |
7:30 |
163 160-166 |
1222 |
175 170-180 |
10/6 |
7.00 |
50:09 |
3:39 |
7:18 |
163 161-167 |
1190 |
175 172-178 |
1/6 |
7.50 |
53:49 |
3:40 |
7:20 |
162 158-165 |
1188 |
174 170-178 |
6/6 |
8.00 |
57:29 |
3:40 |
7:19 |
163 160-167 |
1194 |
174 172-176 |
8/6 |
8.50 |
1:01:12 |
3:43 |
7:26 |
166 162-176 |
1235 |
174 172-178 |
6/5 |
9.00 |
1:04:49 |
3:37 |
7:14 |
163 160-168 |
1179 |
174 172-178 |
5/11 |
9.50 |
1:08:46 |
3:57 |
7:54 |
167 160-180 |
1320 |
173 172-176 |
13/3 |
10.00 |
1:12:30 |
3:44 |
7:27 |
171 164-177 |
1275 |
173 170-176 |
8/6 |
10.50 |
1:16:07 |
3:38 |
7:15 |
175 172-177 |
1269 |
174 172-176 |
4/14 |
11.00 |
1:19:55 |
3:48 |
7:35 |
176 174-180 |
1336 |
174 170-176 |
11/5 |
11.50 |
1:23:39 |
3:44 |
7:29 |
169 162-177 |
1264 |
172 170-178 |
3/6 |
12.00 |
1:27:21 |
3:41 |
7:23 |
169 166-172 |
1247 |
172 170-176 |
3/4 |
12.50 |
1:31:07 |
3:46 |
7:32 |
172 168-174 |
1295 |
172 170-176 |
5/3 |
13.00 |
1:34:38 |
3:31 |
7:03 |
170 162-174 |
1197 |
173 170-180 |
7/4 |
13.09 |
1:35:07 |
29 |
5:11 |
173 170-176 |
898 |
181 176-188 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
13.1 |
1:35:07 |
7:16 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:05 |
54.55% |
More |
800m |
3:20 |
6:42 |
58.17% |
More |
1km |
4:14 |
6:48 |
59.73% |
More |
Mile |
6:57 |
6:57 |
61.83% |
More |
5k |
21:45 |
7:00 |
67.18% |
More |
5 miles |
35:29 |
7:06 |
67.04% |
More |
10k |
44:16 |
7:07 |
67.13% |
More |
10 miles |
1:12:29 |
7:15 |
67.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:23 |
5:23 |
79.74 |
5km |
19:05 |
6:09 |
76.55 |
5M |
32:27 |
6:29 |
73.31 |
10km |
41:22 |
6:39 |
71.82 |
10M |
1:10:22 |
7:02 |
69.79 |
Half |
1:35:08 |
7:16 |
67.78 |
20M |
2:32:35 |
7:38 |
66.96 |
Mara |
3:26:16 |
7:52 |
66.05 |
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Most excellent running, Mr Speedy
Why thank you. It was ough. definitley felt last weekend's shenanigans in the legs from about 3 miles in. But good training to run hard on tired legs. 1:15 outside PB, but still happy. How are your legs today?
Legs are actually OK. Little recovery run done. Might have a nap in a minute though