Sat 24th Jun 2017 at 2:00pm by GregP
Run > Long Run
- Good
- v warm
-
Time
1:24:11
-
Miles
6.81
-
Min/mi
12:22
-
Pacing
87%
-
WAVA
39.91
-
Stride(cm)
79
-
Cals
734
-
Cadence
165
-
BPM
137
-
%MHR
73.7
-
B/mi
1695
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
1 comments
Mark Allen at large
===
Split Summary
===
1) 1m - 12:08(12:08/m) 118/133bpm 87cal 4.95/6.49mph
2) 1m - 12:23(12:23/m) 123/145bpm 91cal 4.85/6.18mph
3) 1m - 12:22(12:22/m) 132/162bpm 97cal 4.85/6.26mph
4) 1m - 12:44(12:44/m) 142/166bpm 119cal 4.71/6.45mph
5) 1m - 11:57(11:57/m) 148/178bpm 120cal 5.02/6.39mph
6) 1m - 12:56(12:56/m) 149/168bpm 123cal 4.64/7.26mph
7) 0.81m - 9:42(12:00/m) 151/168bpm 97cal 5/6.07mph
12:08 12:23 12:22 12:44 11:57 12:56 9:42
-
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.
|
0.25 |
3:17 |
3:17 |
13:10 |
113 78-128 |
1487 |
154 120-176 |
6/0 |
0.50 |
6:29 |
3:12 |
12:48 |
118 102-131 |
1510 |
167 126-178 |
3/0 |
0.75 |
9:24 |
2:55 |
11:39 |
118 109-127 |
1375 |
166 114-176 |
1/3 |
1.00 |
12:29 |
3:05 |
12:19 |
119 110-129 |
1466 |
164 120-178 |
2/0 |
1.25 |
15:25 |
2:56 |
11:43 |
118 108-126 |
1383 |
164 122-174 |
3/2 |
1.50 |
18:36 |
3:11 |
12:44 |
120 112-129 |
1528 |
170 126-178 |
2/4 |
1.75 |
21:54 |
3:18 |
13:12 |
128 114-145 |
1689 |
170 126-178 |
9/0 |
2.00 |
24:52 |
2:58 |
11:53 |
124 109-131 |
1473 |
166 122-178 |
0/2 |
2.25 |
28:06 |
3:14 |
12:56 |
128 114-142 |
1656 |
166 120-178 |
3/1 |
2.50 |
31:08 |
3:02 |
12:10 |
128 116-139 |
1557 |
167 120-178 |
3/1 |
2.75 |
34:20 |
3:11 |
12:45 |
129 117-138 |
1645 |
165 124-180 |
0/4 |
3.00 |
37:14 |
2:54 |
11:36 |
141 124-162 |
1635 |
174 168-178 |
1/3 |
3.25 |
40:19 |
3:06 |
12:22 |
140 125-150 |
1731 |
164 124-178 |
2/6 |
3.50 |
43:16 |
2:57 |
11:49 |
144 135-158 |
1701 |
171 126-178 |
1/8 |
3.75 |
46:46 |
3:30 |
14:01 |
141 111-164 |
1977 |
162 120-178 |
4/2 |
4.00 |
49:58 |
3:11 |
12:46 |
142 119-157 |
1813 |
158 120-180 |
5/1 |
4.25 |
52:48 |
2:50 |
11:18 |
147 140-153 |
1662 |
172 124-178 |
0/4 |
4.50 |
55:43 |
2:55 |
11:41 |
146 136-155 |
1707 |
169 120-180 |
0/10 |
4.75 |
58:53 |
3:10 |
12:41 |
148 128-176 |
1878 |
156 118-180 |
2/3 |
5.00 |
1:01:54 |
3:01 |
12:05 |
150 143-155 |
1812 |
172 120-178 |
2/3 |
5.25 |
1:05:25 |
3:30 |
14:01 |
145 131-157 |
2031 |
148 110-178 |
6/0 |
5.50 |
1:08:43 |
3:19 |
13:15 |
142 121-162 |
1882 |
159 120-188 |
9/1 |
5.75 |
1:11:48 |
3:05 |
12:19 |
158 151-168 |
1945 |
164 122-180 |
2/1 |
6.00 |
1:14:50 |
3:02 |
12:08 |
153 139-163 |
1857 |
170 120-206 |
0/3 |
6.25 |
1:17:51 |
3:00 |
12:02 |
156 145-167 |
1877 |
171 120-180 |
1/4 |
6.50 |
1:21:01 |
3:10 |
12:40 |
144 115-159 |
1824 |
160 108-182 |
1/2 |
6.75 |
1:23:54 |
2:54 |
11:34 |
155 146-168 |
1794 |
170 122-176 |
2/5 |
6.81 |
1:24:32 |
38 |
10:57 |
155 153-156 |
1697 |
175 174-176 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.6 |
174 |
5.6 |
1:02:11 |
11:09 |
Walk |
26.4 |
123 |
1.2 |
22:21 |
18:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:40 |
10:42 |
31.65% |
More |
800m |
5:33 |
11:10 |
35.78% |
More |
1km |
7:08 |
11:28 |
36.33% |
More |
Mile |
11:52 |
11:52 |
37.03% |
More |
5k |
37:57 |
12:13 |
39.44% |
More |
5 miles |
1:01:39 |
12:20 |
39.57% |
More |
10k |
1:16:56 |
12:23 |
39.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
44.63 |
5km |
35:00 |
11:16 |
42.76 |
5M |
59:36 |
11:55 |
40.93 |
10km |
1:15:59 |
12:14 |
40.12 |
10M |
2:09:21 |
12:56 |
38.98 |
Half |
2:54:56 |
13:21 |
37.85 |
20M |
4:40:46 |
14:02 |
37.37 |
Mara |
6:19:43 |
14:30 |
36.84 |
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Over an hour at ~11m/m is definitely a "Long Run" in my book (and in Daniels' too, I suspect). Nice one.