Sun 7th May 2017 at 7:00am by ZORBAX65

Run > Medium Long Run
  • Time
    1:49:28
  • Miles
    13.68
  • Min/mi
    8:00
  • Pacing
    53%
  • WAVA
    63.25
  • Stride(cm)
    116
  • Cals
    1122
  • Cadence
    173
  • BPM
    155
  • %MHR
    88.8
  • B/mi
    1243
  • Asc(m)
    42
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

Casa_collana_Vomero8_TorreR_Collana_Casa
===
1) 1km - 5:08(5:08/km) 150/161bpm 55cal 11.69/13.13kmph
2) 1km - 4:58(4:58/km) 139/157bpm 49cal 12.09/17.64kmph
3) 1km - 4:57(4:57/km) 169/184bpm 62cal 12.12/14.14kmph
4) 1km - 5:07(5:07/km) 174/180bpm 67cal 11.71/19.79kmph
5) 1km - 5:26(5:26/km) 163/169bpm 64cal 11.03/20.89kmph
6) 1km - 5:01(5:01/km) 165/180bpm 60cal 11.96/28.58kmph
7) 1km - 4:33(4:33/km) 179/191bpm 62cal 13.17/18.95kmph
8) 1km - 4:58(4:58/km) 142/177bpm 38cal 12.1/22.71kmph
9) 1km - 5:12(5:12/km) 133/148bpm 25cal 11.54/15.38kmph
10) 1km - 5:07(5:07/km) 132/168bpm 32cal 11.73/13.1kmph
11) 1km - 4:46(4:46/km) 135/186bpm 29cal 12.57/13.44kmph
12) 1km - 5:10(5:10/km) 168/184bpm 63cal 11.6/13.77kmph
13) 1km - 4:57(4:57/km) 172/179bpm 63cal 12.11/12.7kmph
14) 1km - 4:56(4:56/km) 176/185bpm 66cal 12.15/12.7kmph
15) 1km - 4:59(4:59/km) 172/180bpm 63cal 12.05/12.73kmph
16) 1km - 4:32(4:32/km) 178/186bpm 62cal 13.26/16.06kmph
17) 1km - 4:52(4:52/km) 174/179bpm 63cal 12.32/13.57kmph
18) 1km - 4:46(4:46/km) 170/178bpm 59cal 12.59/13.13kmph
19) 1km - 4:52(4:52/km) 166/176bpm 56cal 12.33/13.57kmph
20) 1km - 4:51(4:51/km) 137/155bpm 20cal 12.36/16.49kmph
21) 1km - 5:15(5:15/km) 108/161bpm 9cal 11.43/14.14kmph
22) 1km - 5:00(5:00/km) 162/174bpm 55cal 11.98/14.14kmph
23) 0.01km - 3(7:47/km) 174/174bpm 7.71/12.06kmph
5:08 4:58 4:57 5:07 5:26 5:01 4:33 4:58 5:12 5:07 4:46 5:10 4:57 4:56 4:59 4:32 4:52 4:46 4:52 4:51 5:15 5:00 3
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Pace

18% 17% 10% 21% 17% 18%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:10 4:10 8:20 147 97-160 1226 165 120-176 7/11
1.00 7:54 3:44 7:28 147 137-160 1098 170 164-180 2/14
1.50 12:28 4:33 9:07 146 114-176 1330 169 120-184 5/7
2.00 16:27 4:00 8:00 177 167-183 1415 173 166-184 31/17
2.50 20:34 4:07 8:13 172 161-178 1415 172 166-184 10/11
3.00 25:00 4:26 8:52 163 156-169 1444 174 166-186 17/9
3.50 29:02 4:02 8:04 159 144-175 1283 173 166-184 5/11
4.00 32:49 3:47 7:34 178 169-191 1346 174 166-184 11/9
4.50 36:44 3:55 7:51 174 157-187 1365 175 168-186 10/11
5.00 40:42 3:58 7:56 130 102-160 1031 173 168-184 7/10
5.50 44:56 4:14 8:28 132 109-145 1118 175 168-186 9/8
6.00 49:00 4:03 8:07 144 91-168 1168 172 166-186 8/22
6.50 53:01 4:01 8:03 113 94-142 909 174 166-186 12/6
7.00 56:57 3:56 7:52 162 139-185 1274 173 164-184 3/15
7.50 1:03:20 6:23 12:45 162 122-176 2066 171 104-186 14/1
8.00 1:07:21 4:02 8:03 170 155-179 1370 174 168-186 13/17
8.50 1:11:17 3:56 7:51 177 167-185 1390 175 170-186 6/10
9.00 1:15:19 4:02 8:04 173 165-178 1395 176 170-186 9/9
9.50 1:19:15 3:56 7:51 174 166-180 1367 177 172-186 23/2
10.00 1:22:52 3:37 7:14 179 170-185 1295 175 168-186 8/28
10.50 1:26:43 3:51 7:43 173 164-178 1334 177 170-186 13/13
11.00 1:30:40 3:57 7:54 170 151-178 1344 176 168-186 13/4
11.50 1:34:36 3:56 7:52 170 155-176 1337 176 168-186 16/19
12.00 1:38:19 3:43 7:26 156 146-171 1161 177 170-186 17/17
12.50 1:42:20 4:01 8:02 131 123-146 1052 176 166-186 8/6
13.00 1:49:23 7:02 14:05 103 83-143 1450 171 126-186 7/4
13.50 1:53:40 4:18 8:36 158 137-167 1358 172 128-186 16/1
13.67 1:55:08 1:28 8:26 169 159-174 1424 173 166-180 2/9

Heart

156/191max
  • Show Beats/Mile

Elevation

Asc 42m, Range 39m, Flat prediction 1:46:01
Elevation Graph
Biggest Climbs (m) Min/mi
28 2.9% 11:51
23 3.6% 7:44
22 2.4% 7:52
22 3.1% 8:01
19 5.7% 6:52
18 2.0% 8:35
See your biggest climbs

Cadence

173 (186 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.8 173 13.7 1:49:12 8:00
Walk 5.2 121 0 5:56 4:31:50

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:36 50.97% More
800m 3:31 7:04 56.09% More
1km 4:30 7:15 57.01% More
Mile 7:21 7:21 59.39% More
5k 23:47 7:39 62.43% More
5 miles 38:49 7:46 62.32% More
10k 50:22 8:06 60.00% More
10 miles 1:21:27 8:09 61.36% More
Half 1:50:11 8:25 60.01% More

Predictions

Dist Time Per Mile WAVA
1M 5:42 5:42 76.51
5km 20:30 6:36 72.42
5M 35:06 7:01 68.92
10km 44:52 7:13 67.35
10M 1:16:50 7:41 65.04
Half 1:44:14 7:57 62.96
20M 2:48:08 8:24 61.85
Mara 3:48:08 8:42 60.78

Bespoke Fields

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Amici Graziella Gino Piero Gianfranco Carlo Rosario Fabio Francesco
note del giorno

Three Things You Saw Today

1 pensavo di aver riposato ma invece la stanchezza si sente ma si va comunque ed oggi
2 cè da fare qualche km in piu e cosi con il gruppetto rriusciamo cmq ad avere un discreto passo
3 e mantenere l impegno distanza alla fine 22 km sotto i 5 si va piu che bene a casa
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