Sun 6th Mar 2016 at 10:00am by Teknik
Run > Long Run
-
Time
2:47:30
-
Miles
20.00
-
Min/mi
8:23
-
Pacing
92%
-
WAVA
61.01
-
Stride(cm)
105
-
Cals
2743
-
Cadence
182
-
BPM
167
-
%MHR
78.9
-
B/mi
1401
-
Asc(m)
42
-
Hillscore
10
-
Surface
Road
Notes & Comments
Essex 20
Cold start, then too hot when the sun came out, then cold again. Can't believe it but I was lapped at mile 12 - so the front runners were doing 5:30 pace!
Split Summary
===
1) 1m - 8:07(8:07/m) 136/157bpm 108cal
2) 1m - 8:05(8:05/m) 150/185bpm 114cal
3) 1m - 8:38(8:38/m) 156/168bpm 129cal
4) 1m - 8:16(8:16/m) 160/165bpm 126cal
5) 1m - 8:26(8:26/m) 161/167bpm 130cal
6) 1m - 8:13(8:13/m) 162/165bpm 128cal
7) 1m - 8:15(8:15/m) 164/169bpm 132cal
8) 1m - 8:18(8:18/m) 166/176bpm 135cal
9) 1m - 8:11(8:11/m) 164/169bpm 130cal
10) 1m - 8:53(8:53/m) 170/179bpm 149cal
11) 1m - 8:25(8:25/m) 169/174bpm 143cal
12) 1m - 8:16(8:16/m) 171/177bpm 143cal
13) 1m - 8:20(8:20/m) 172/176bpm 145cal
14) 1m - 8:29(8:29/m) 172/178bpm 147cal
15) 1m - 8:19(8:19/m) 174/181bpm 146cal
16) 1m - 9:07(9:07/m) 178/185bpm 159cal
17) 1m - 8:51(8:51/m) 178/182bpm 155cal
18) 1m - 8:37(8:37/m) 179/184bpm 150cal
19) 1m - 8:06(8:06/m) 184/192bpm 142cal
20) 1m - 7:37(7:37/m) 190/195bpm 132cal
8:07 8:05 8:38 8:16 8:26 8:13 8:15 8:18 8:11 8:53 8:25 8:16 8:20 8:29 8:19 9:07 8:51 8:37 8:06 7:37
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:01 |
8:01 |
8:01 |
131 66-157 |
1051 |
186 114-196 |
9/14 |
2.00 |
16:09 |
8:08 |
8:08 |
152 130-185 |
1236 |
183 178-186 |
0/25 |
3.00 |
24:42 |
8:33 |
8:33 |
156 145-168 |
1334 |
181 178-192 |
33/4 |
4.00 |
33:01 |
8:19 |
8:19 |
160 156-165 |
1329 |
183 180-188 |
2/2 |
5.00 |
41:22 |
8:22 |
8:22 |
161 153-167 |
1346 |
182 176-188 |
7/2 |
6.00 |
49:37 |
8:15 |
8:15 |
162 160-165 |
1335 |
182 176-188 |
3/4 |
7.00 |
57:54 |
8:17 |
8:17 |
164 159-169 |
1359 |
181 170-186 |
3/4 |
8.00 |
1:06:12 |
8:18 |
8:18 |
166 154-176 |
1378 |
181 176-192 |
10/15 |
9.00 |
1:14:19 |
8:07 |
8:07 |
164 156-169 |
1330 |
182 178-186 |
1/25 |
10.00 |
1:23:11 |
8:53 |
8:53 |
170 163-179 |
1510 |
180 174-184 |
32/2 |
11.00 |
1:31:29 |
8:17 |
8:17 |
170 164-174 |
1409 |
181 178-186 |
2/3 |
12.00 |
1:39:49 |
8:21 |
8:21 |
171 169-176 |
1427 |
183 176-198 |
7/4 |
13.00 |
1:48:12 |
8:23 |
8:23 |
173 169-176 |
1449 |
182 178-186 |
4/4 |
14.00 |
1:56:45 |
8:33 |
8:33 |
172 165-180 |
1470 |
182 176-192 |
2/13 |
15.00 |
2:05:02 |
8:17 |
8:17 |
174 171-181 |
1441 |
183 176-188 |
1/22 |
16.00 |
2:14:11 |
9:09 |
9:09 |
178 172-185 |
1628 |
180 174-186 |
22/5 |
17.00 |
2:22:59 |
8:48 |
8:48 |
178 172-182 |
1566 |
179 114-190 |
9/2 |
18.00 |
2:31:38 |
8:39 |
8:39 |
179 176-184 |
1548 |
182 176-190 |
5/4 |
19.00 |
2:39:39 |
8:01 |
8:01 |
185 180-193 |
1483 |
187 178-194 |
3/4 |
19.88 |
2:46:44 |
7:05 |
8:01 |
190 186-194 |
1522 |
187 178-196 |
3/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:17 |
45.59% |
More |
800m |
3:48 |
7:39 |
50.95% |
More |
1km |
4:50 |
7:46 |
52.31% |
More |
Mile |
7:52 |
7:52 |
54.52% |
More |
5k |
25:29 |
8:12 |
57.32% |
More |
5 miles |
41:14 |
8:15 |
57.69% |
More |
10k |
51:13 |
8:15 |
58.01% |
More |
10 miles |
1:23:11 |
8:19 |
59.03% |
More |
Half |
1:49:03 |
8:19 |
59.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:00 |
7:00 |
61.33 |
5km |
23:16 |
7:29 |
62.79 |
5M |
38:32 |
7:42 |
61.74 |
10km |
48:31 |
7:48 |
61.24 |
10M |
1:20:20 |
8:02 |
61.13 |
Half |
1:46:58 |
8:10 |
60.28 |
20M |
2:47:30 |
8:23 |
61.00 |
Mara |
3:43:01 |
8:31 |
61.09 |
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