Sun 18th Jun 2017 at 9:00am by K5 Gus
Run > Long Run
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Time
2:09:55
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Miles 15.03
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Min/mi 8:39
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Pacing
90%
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WAVA
58.93
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Stride(cm)
106
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Cals
1533
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Cadence
176
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BPM
148
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%MHR
78.8
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B/mi 1280
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Asc(m)
42
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Hillscore
16
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Surface
Road
Notes & Comments
That was a bit of a struggle - combination of warm and muggy, with tired legs ( should probably have had an easier week after last weekend's Dirty 30 )
Split Summary
===
1) 1m - 8:22(8:22/m) 123/136bpm 86cal 7.17/8.08mph
2) 1m - 8:35(8:35/m) 139/148bpm 105cal 6.99/7.97mph
3) 1m - 8:19(8:19/m) 143/152bpm 105cal 7.21/7.53mph
4) 1m - 8:52(8:52/m) 148/160bpm 113cal 6.77/7.76mph
5) 1m - 8:42(8:42/m) 148/157bpm 108cal 6.89/7.08mph
6) 1m - 9:16(9:16/m) 153/159bpm 120cal 6.47/6.95mph
7) 1m - 8:48(8:48/m) 149/159bpm 105cal 6.82/7.18mph
8) 1m - 8:47(8:47/m) 147/157bpm 96cal 6.83/7.39mph
9) 1m - 8:46(8:46/m) 146/158bpm 92cal 6.85/7.28mph
10) 1m - 8:13(8:13/m) 145/154bpm 76cal 7.3/7.74mph
11) 1m - 8:26(8:26/m) 149/156bpm 90cal 7.11/7.6mph
12) 1m - 8:24(8:24/m) 151/159bpm 94cal 7.14/8.35mph
13) 1m - 8:33(8:33/m) 154/157bpm 101cal 7.02/7.51mph
14) 1m - 8:46(8:46/m) 158/163bpm 113cal 6.85/7.37mph
15) 1m - 8:46(8:46/m) 165/176bpm 125cal 6.84/7.51mph
16) 0.03m - 20(11:39/m) 174/175bpm 4cal 5.15/4.99mph
Split Summary
===
1) 1m - 8:22(8:22/m) 123/136bpm 86cal 7.17/8.08mph
2) 1m - 8:35(8:35/m) 139/148bpm 105cal 6.99/7.97mph
3) 1m - 8:19(8:19/m) 143/152bpm 105cal 7.21/7.53mph
4) 1m - 8:52(8:52/m) 148/160bpm 113cal 6.77/7.76mph
5) 1m - 8:42(8:42/m) 148/157bpm 108cal 6.89/7.08mph
6) 1m - 9:16(9:16/m) 153/159bpm 120cal 6.47/6.95mph
7) 1m - 8:48(8:48/m) 149/159bpm 105cal 6.82/7.18mph
8) 1m - 8:47(8:47/m) 147/157bpm 96cal 6.83/7.39mph
9) 1m - 8:46(8:46/m) 146/158bpm 92cal 6.85/7.28mph
10) 1m - 8:13(8:13/m) 145/154bpm 76cal 7.3/7.74mph
11) 1m - 8:26(8:26/m) 149/156bpm 90cal 7.11/7.6mph
12) 1m - 8:24(8:24/m) 151/159bpm 94cal 7.14/8.35mph
13) 1m - 8:33(8:33/m) 154/157bpm 101cal 7.02/7.51mph
14) 1m - 8:46(8:46/m) 158/163bpm 113cal 6.85/7.37mph
15) 1m - 8:46(8:46/m) 165/176bpm 125cal 6.84/7.51mph
16) 0.03m - 20(11:39/m) 174/175bpm 4cal 5.15/4.99mph
8:22 8:35 8:19 8:52 8:42 9:16 8:48 8:47 8:46 8:13 8:26 8:24 8:33 8:46 8:46 20
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:06 | 4:06 | 8:13 | 115 79-127 | 944 | 175 108-182 | 0/24 |
1.00 | 8:22 | 4:15 | 8:31 | 131 119-136 | 1115 | 176 172-180 | 11/6 |
1.50 | 12:42 | 4:20 | 8:40 | 137 121-144 | 1188 | 176 172-182 | 11/7 |
2.00 | 16:56 | 4:15 | 8:29 | 140 132-148 | 1188 | 176 172-180 | 5/8 |
2.50 | 21:06 | 4:09 | 8:18 | 140 132-147 | 1163 | 178 174-182 | 8/8 |
3.00 | 25:16 | 4:10 | 8:20 | 146 139-152 | 1216 | 178 174-182 | 9/8 |
3.50 | 29:59 | 4:43 | 9:27 | 151 141-160 | 1426 | 175 170-182 | 45/10 |
4.00 | 34:07 | 4:08 | 8:16 | 146 139-154 | 1207 | 176 174-182 | 9/19 |
4.50 | 38:24 | 4:17 | 8:33 | 148 136-154 | 1267 | 176 172-178 | 4/6 |
5.00 | 42:49 | 4:26 | 8:51 | 149 144-157 | 1319 | 176 172-180 | 12/3 |
5.50 | 47:23 | 4:34 | 9:07 | 152 145-158 | 1387 | 176 172-180 | 15/2 |
6.00 | 52:06 | 4:43 | 9:26 | 154 148-159 | 1452 | 175 170-180 | 18/1 |
6.50 | 56:28 | 4:22 | 8:44 | 150 140-159 | 1311 | 176 172-180 | 10/7 |
7.00 | 1:00:54 | 4:26 | 8:51 | 148 144-152 | 1310 | 176 172-180 | 7/9 |
7.50 | 1:05:25 | 4:31 | 9:02 | 149 145-156 | 1346 | 175 170-180 | 17/4 |
8.00 | 1:09:41 | 4:16 | 8:33 | 145 133-157 | 1239 | 176 172-180 | 4/18 |
8.50 | 1:14:36 | 4:55 | 9:50 | 145 141-150 | 1426 | 175 172-182 | 8/5 |
9.00 | 1:18:56 | 4:19 | 8:39 | 148 140-158 | 1280 | 176 170-182 | 6/7 |
9.50 | 1:23:03 | 4:07 | 8:15 | 143 133-154 | 1180 | 177 172-186 | 0/19 |
10.00 | 1:27:09 | 4:06 | 8:11 | 147 140-153 | 1203 | 177 172-182 | 1/16 |
10.50 | 1:31:21 | 4:13 | 8:25 | 148 142-153 | 1246 | 176 172-180 | 4/12 |
11.00 | 1:35:35 | 4:14 | 8:27 | 150 143-156 | 1269 | 176 174-182 | 7/5 |
11.50 | 1:39:55 | 4:20 | 8:40 | 152 145-158 | 1318 | 177 172-182 | 22/6 |
12.00 | 1:43:59 | 4:04 | 8:07 | 150 134-159 | 1218 | 177 170-184 | 7/47 |
12.50 | 1:48:15 | 4:17 | 8:33 | 153 145-157 | 1308 | 177 174-184 | 8/10 |
13.00 | 1:52:32 | 4:17 | 8:33 | 154 147-157 | 1318 | 177 174-184 | 7/8 |
13.50 | 1:56:58 | 4:26 | 8:52 | 158 152-163 | 1400 | 177 170-182 | 6/5 |
14.00 | 2:01:18 | 4:20 | 8:40 | 158 152-163 | 1370 | 178 172-186 | 6/9 |
14.50 | 2:05:24 | 4:06 | 8:12 | 161 153-164 | 1321 | 179 176-182 | 5/9 |
15.00 | 2:10:05 | 4:41 | 9:21 | 169 163-176 | 1580 | 178 168-186 | 23/0 |
15.03 | 2:10:24 | 19 | 11:52 | 174 173-175 | 2064 | 171 170-172 | 0/0 |
Heart
148/176max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 88m, Flat prediction 2:07:37
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
41 2.6% | 9:21 |
40 10.2% | 10:33 |
27 3.8% | 9:37 |
17 4.1% | 8:45 |
14 2.8% | 9:09 |
12 2.6% | 9:08 |
See your biggest climbs |
Cadence
176 (186 max)
Stride Length: 106cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 176 | 15 | 2:10:20 | 8:41 |
Walk | 0.1 | 108 | 0 | 4 | 9:11 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:17 | 6:17 | 69.41 |
5km | 22:19 | 7:11 | 66.52 |
5M | 37:58 | 7:36 | 63.71 |
10km | 48:25 | 7:48 | 62.42 |
10M | 1:22:24 | 8:14 | 60.64 |
Half | 1:51:25 | 8:30 | 58.90 |
20M | 2:58:47 | 8:56 | 58.16 |
Mara | 4:01:46 | 9:14 | 57.35 |
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