Sun 24th Mar 2024 at 1:16pm by KinkyS
Run > Long Run
-
Time
2:48:22
-
Miles
16.02
-
Min/mi
10:31
-
Pacing
76%
-
WAVA
51.29
-
Stride(cm)
86
-
Cals
1456
-
Cadence
177
-
BPM
132
-
%MHR
71.3
-
B/mi
1387
-
Asc(m)
112
-
Hillscore
2
-
Surface
Road
Notes & Comments
1 comments
1) 1mi - 11:31(11:31/mi) 125/134bpm [1439b/mi] 92cal
2) 1mi - 10:38(10:38/mi) 133/139bpm [1415b/mi] 93cal
3) 1mi - 10:13(10:13/mi) 131/137bpm [1339b/mi] 86cal
4) 1mi - 10:11(10:11/mi) 130/134bpm [1323b/mi] 85cal
5) 1mi - 10:40(10:40/mi) 131/136bpm [1398b/mi] 86cal
6) 1mi - 10:07(10:07/mi) 132/135bpm [1336b/mi] 83cal
7) 1mi - 10:13(10:13/mi) 132/135bpm [1348b/mi] 89cal
8) 1mi - 10:35(10:35/mi) 131/136bpm [1386b/mi] 90cal
9) 1mi - 10:19(10:19/mi) 131/135bpm [1352b/mi] 92cal
10) 1mi - 10:18(10:18/mi) 131/134bpm [1349b/mi] 93cal
11) 1mi - 10:23(10:23/mi) 132/136bpm [1370b/mi] 94cal
12) 1mi - 10:46(10:46/mi) 133/139bpm [1431b/mi] 99cal
13) 1mi - 11:14(11:14/mi) 137/141bpm [1539b/mi] 95cal
14) 1mi - 10:20(10:20/mi) 131/136bpm [1353b/mi] 90cal
15) 1mi - 10:29(10:29/mi) 133/139bpm [1393b/mi] 94cal
16) 1mi - 10:15(10:15/mi) 136/140bpm [1395b/mi] 94cal
17) 0.02mi - 10(9:34/mi) 137/137bpm [1311b/mi] 1cal
11:31 10:38 10:13 10:11 10:40 10:07 10:13 10:35 10:19 10:18 10:23 10:46 11:14 10:20 10:29 10:15 10
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:57 |
5:57 |
11:54 |
121 68-133 |
1439 |
176 170-186 |
16/8 |
| 1.00 |
11:30 |
5:34 |
11:07 |
130 124-134 |
1446 |
177 168-186 |
10/6 |
| 1.50 |
16:44 |
5:14 |
10:27 |
133 129-136 |
1390 |
175 172-180 |
13/6 |
| 2.00 |
22:09 |
5:25 |
10:49 |
134 129-139 |
1450 |
175 168-184 |
12/7 |
| 2.50 |
29:26 |
7:18 +2:10
|
14:36 |
131 98-137 |
1912 |
178 172-184 |
16/9 |
| 3.00 |
34:32 |
5:06 |
10:12 |
132 130-134 |
1346 |
177 172-190 |
10/8 |
| 3.50 |
40:33 |
6:01 +54
|
12:01 |
129 114-133 |
1551 |
178 126-188 |
7/21 |
| 4.00 |
45:38 |
5:05 |
10:09 |
132 129-134 |
1340 |
178 174-192 |
9/21 |
| 4.50 |
50:55 |
5:18 |
10:35 |
131 128-134 |
1387 |
177 172-198 |
9/14 |
| 5.00 |
56:19 |
5:24 |
10:48 |
131 128-136 |
1414 |
177 170-188 |
7/15 |
| 5.50 |
1:01:27 |
5:08 |
10:15 |
132 130-134 |
1354 |
177 172-180 |
11/13 |
| 6.00 |
1:06:27 |
5:00 |
9:59 |
132 128-135 |
1318 |
176 170-182 |
10/12 |
| 6.50 |
1:11:36 |
5:09 |
10:18 |
131 129-133 |
1350 |
177 172-180 |
12/10 |
| 7.00 |
1:16:39 |
5:04 |
10:08 |
132 129-135 |
1337 |
178 176-184 |
12/12 |
| 7.50 |
1:21:50 |
5:11 |
10:21 |
131 129-134 |
1356 |
177 174-182 |
11/10 |
| 8.00 |
1:27:14 |
5:24 |
10:48 |
132 130-136 |
1425 |
176 172-182 |
10/9 |
| 8.50 |
1:32:23 |
5:09 |
10:19 |
131 128-135 |
1351 |
177 172-182 |
10/11 |
| 9.00 |
1:37:33 |
5:10 |
10:20 |
131 129-134 |
1354 |
177 172-180 |
12/11 |
| 9.50 |
1:42:43 |
5:09 |
10:19 |
131 129-134 |
1351 |
178 174-184 |
10/11 |
| 10.00 |
1:47:51 |
5:08 |
10:17 |
131 128-134 |
1347 |
178 174-184 |
7/7 |
| 10.50 |
1:53:07 |
5:16 |
10:32 |
131 127-134 |
1379 |
177 172-182 |
9/9 |
| 11.00 |
1:58:14 |
5:07 |
10:13 |
132 129-136 |
1349 |
179 176-184 |
10/9 |
| 11.50 |
2:03:49 |
5:36 |
11:11 |
132 123-137 |
1477 |
171 88-182 |
14/8 |
| 12.00 |
2:08:59 |
5:10 |
10:20 |
135 133-139 |
1395 |
177 166-184 |
12/8 |
| 12.50 |
2:14:35 |
5:35 |
11:11 |
136 133-139 |
1520 |
176 166-182 |
20/7 |
| 13.00 |
2:20:32 |
5:58 +19
|
11:55 |
137 128-141 |
1633 |
173 98-186 |
20/7 |
| 13.50 |
2:25:37 |
5:05 |
10:10 |
133 127-136 |
1353 |
178 174-182 |
13/10 |
| 14.00 |
2:31:26 |
5:48 +34
|
11:37 |
130 122-135 |
1510 |
179 174-186 |
12/19 |
| 14.50 |
2:36:44 |
5:18 |
10:37 |
132 128-135 |
1401 |
179 172-186 |
15/18 |
| 15.00 |
2:41:54 |
5:10 |
10:20 |
134 129-139 |
1385 |
180 176-188 |
12/19 |
| 15.50 |
2:47:02 |
5:08 |
10:16 |
135 130-139 |
1385 |
182 174-192 |
7/15 |
| 16.00 |
2:52:13 |
5:11 +3
|
10:22 |
136 132-140 |
1411 |
182 172-188 |
14/17 |
| 16.02 |
2:52:24 |
11 |
9:54 |
137 136-137 |
1356 |
181 180-182 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
97.0 |
177 |
16 |
2:47:13 |
10:40 |
| Walk |
1.1 |
117 |
0.1 |
1:58 |
37:38 |
| Still |
0.1 |
- |
- |
10 |
- |
| Pause |
1.7 |
- |
- |
3:03 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:22 |
9:33 |
39.23% |
More |
| 800m |
4:53 |
9:49 |
41.92% |
More |
| 1km |
6:11 |
9:58 |
43.04% |
More |
| Mile |
10:02 |
10:02 |
45.13% |
More |
| 5k |
31:54 |
10:16 |
49.58% |
More |
| 5 miles |
51:29 |
10:18 |
50.14% |
More |
| 10k |
1:04:09 |
10:19 |
50.38% |
More |
| 10 miles |
1:44:37 |
10:28 |
50.80% |
More |
| Half |
2:18:26 |
10:34 |
50.45% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:10 |
8:10 |
55.44 |
| 5km |
28:07 |
9:03 |
56.26 |
| 5M |
47:16 |
9:27 |
54.61 |
| 10km |
59:54 |
9:38 |
53.95 |
| 10M |
1:40:41 |
10:04 |
52.79 |
| Half |
2:15:11 |
10:19 |
51.30 |
| 20M |
3:34:29 |
10:43 |
50.78 |
| Mara |
4:47:58 |
10:59 |
50.02 |
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