Sat 6th May 2017 at 3:00pm by hellen
Run > Long Run
-
Time
2:53:22
-
Miles
20.22
-
Min/mi
8:34
-
Pacing
1%
-
WAVA
62.35
-
Stride(cm)
103
-
Cals
1615
-
Cadence
182
-
BPM
155
-
%MHR
90.4
-
B/mi
1332
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:12(9:12/m) 133/145bpm 82cal 6.52/6.87mph
2) 1m - 9:17(9:17/m) 138/147bpm 83cal 6.46/6.87mph
3) 1m - 9:14(9:14/m) 140/146bpm 79cal 6.5/6.91mph
4) 1m - 7:42(7:42/m) 161/169bpm 88cal 7.8/8.08mph
5) 1m - 8:59(8:59/m) 151/165bpm 87cal 6.68/7.6mph
6) 1m - 7:39(7:39/m) 165/170bpm 89cal 7.84/8.12mph
7) 1m - 8:56(8:56/m) 157/168bpm 91cal 6.71/8.06mph
8) 1m - 7:37(7:37/m) 164/169bpm 86cal 7.88/8.27mph
9) 1m - 9:17(9:17/m) 157/168bpm 89cal 6.47/8.22mph
10) 1m - 7:40(7:40/m) 164/171bpm 85cal 7.82/8.27mph
11) 1m - 9:10(9:10/m) 153/170bpm 71cal 6.55/8.16mph
12) 1m - 7:31(7:31/m) 168/173bpm 87cal 7.97/8.47mph
13) 1m - 9:20(9:20/m) 157/172bpm 75cal 6.43/7.89mph
14) 1m - 7:43(7:43/m) 167/171bpm 87cal 7.78/8.25mph
15) 1m - 8:59(8:59/m) 156/171bpm 61cal 6.68/7.99mph
16) 1m - 7:28(7:28/m) 167/174bpm 79cal 8.04/8.41mph
17) 1m - 9:10(9:10/m) 152/174bpm 58cal 6.55/8.33mph
18) 1m - 8:50(8:50/m) 157/161bpm 75cal 6.79/7.35mph
19) 1m - 8:42(8:42/m) 156/164bpm 69cal 6.9/7.72mph
20) 1m - 8:55(8:55/m) 158/162bpm 76cal 6.73/7.18mph
21) 0.22m - 2:02(9:22/m) 160/163bpm 18cal 6.4/6.51mph
9:12 9:17 9:14 7:42 8:59 7:39 8:56 7:37 9:17 7:40 9:10 7:31 9:20 7:43 8:59 7:28 9:10 8:50 8:42 8:55 2:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
9:17 |
9:17 |
9:17 |
133 99-145 |
1234 |
180 168-186 |
2.00 |
18:34 |
9:17 |
9:17 |
138 129-147 |
1281 |
178 172-182 |
3.00 |
29:01 |
10:27 |
10:27 |
140 115-146 |
1463 |
177 90-182 |
4.00 |
37:00 |
7:59 |
7:59 |
161 138-169 |
1286 |
185 176-188 |
5.00 |
46:20 |
9:21 |
9:21 |
151 136-165 |
1411 |
177 122-188 |
6.00 |
53:59 |
7:39 |
7:39 |
165 150-170 |
1262 |
187 178-190 |
7.00 |
1:02:56 |
8:56 |
8:56 |
157 148-168 |
1404 |
178 166-188 |
8.00 |
1:10:33 |
7:37 |
7:37 |
164 150-169 |
1248 |
187 174-190 |
9.00 |
1:19:49 |
9:17 |
9:17 |
157 145-168 |
1456 |
178 164-188 |
10.00 |
1:27:29 |
7:40 |
7:40 |
164 157-171 |
1258 |
188 176-192 |
11.00 |
1:40:27 |
12:58 |
12:58 |
153 110-170 |
1983 |
179 168-188 |
12.00 |
1:48:03 |
7:36 |
7:36 |
168 154-173 |
1278 |
191 180-196 |
13.00 |
1:57:29 |
9:26 |
9:26 |
157 148-172 |
1480 |
178 164-190 |
14.00 |
2:05:12 |
7:43 |
7:43 |
167 158-171 |
1288 |
189 180-194 |
15.00 |
2:14:57 |
9:45 |
9:45 |
156 144-171 |
1521 |
180 170-194 |
16.00 |
2:23:16 |
8:19 |
8:19 |
167 142-174 |
1390 |
191 178-194 |
17.00 |
2:42:42 |
19:26 |
19:26 |
152 109-174 |
2954 |
179 82-194 |
18.00 |
2:51:38 |
8:56 |
8:56 |
157 153-161 |
1402 |
181 168-186 |
19.00 |
3:03:10 |
11:32 |
11:32 |
156 119-164 |
1799 |
180 94-186 |
20.00 |
3:12:08 |
8:59 |
8:59 |
158 153-162 |
1419 |
181 168-186 |
20.22 |
3:14:10 |
2:02 |
9:24 |
160 158-163 |
1505 |
180 176-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.6 |
181 |
20.2 |
2:59:43 |
8:54 |
Walk |
7.2 |
104 |
0 |
13:55 |
11:21:08 |
Still |
0.3 |
- |
- |
32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
51.29% |
More |
800m |
3:37 |
7:17 |
55.50% |
More |
1km |
4:36 |
7:25 |
56.85% |
More |
Mile |
7:36 |
7:36 |
58.51% |
More |
5k |
25:08 |
8:05 |
61.86% |
More |
5 miles |
41:09 |
8:14 |
61.66% |
More |
10k |
52:05 |
8:23 |
60.98% |
More |
10 miles |
1:27:28 |
8:45 |
59.70% |
More |
Half |
1:55:06 |
8:47 |
59.57% |
More |
20 miles |
3:12:07 |
9:36 |
55.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
72.36 |
5km |
21:40 |
6:58 |
71.76 |
5M |
36:45 |
7:21 |
69.04 |
10km |
46:47 |
7:32 |
67.89 |
10M |
1:19:20 |
7:56 |
65.81 |
Half |
1:47:04 |
8:10 |
63.61 |
20M |
2:51:16 |
8:34 |
62.40 |
Mara |
3:51:09 |
8:49 |
61.12 |
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