Sun 15th Oct 2017 at 8:00am by snogard
Run > Long Run
- Good
- warm
-
Time
2:08:16
-
Miles
10.31
-
Min/mi
12:26
-
Pacing
78%
-
WAVA
49.24
-
Stride(cm)
87
-
Cals
780
-
Cadence
149
-
BPM
128
-
%MHR
67.6
-
B/mi
1590
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 0.31m - 5:00(16:18/m) 97/105bpm 21cal 3.68/4.05mph
2) 0.8m - 9:00(11:18/m) 130/142bpm 76cal 5.31/6.3mph
3) 0.18m - 3:00(17:02/m) 109/133bpm 14cal 3.52/5.53mph
4) 0.74m - 9:00(12:11/m) 132/143bpm 74cal 4.93/5.85mph
5) 0.18m - 3:00(16:55/m) 117/141bpm 14cal 3.55/5.38mph
6) 0.75m - 9:00(11:57/m) 138/147bpm 76cal 5.02/5.8mph
7) 0.17m - 3:00(17:36/m) 120/140bpm 14cal 3.41/5.36mph
8) 0.78m - 9:00(11:30/m) 139/144bpm 74cal 5.21/5.74mph
9) 0.14m - 3:00(21:02/m) 135/140bpm 22cal 2.85/3.03mph
10) 0.83m - 9:00(10:50/m) 136/144bpm 65cal 5.54/6.7mph
11) 0.16m - 3:00(19:21/m) 119/143bpm 11cal 3.1/5.89mph
12) 0.8m - 9:00(11:14/m) 135/141bpm 58cal 5.34/6.05mph
13) 0.18m - 3:00(16:33/m) 114/144bpm 9cal 3.63/5.3mph
14) 0.91m - 9:00(9:52/m) 130/136bpm 52cal 6.08/6.49mph
15) 0.17m - 3:00(17:30/m) 108/137bpm 7cal 3.43/5.97mph
16) 0.85m - 9:00(10:33/m) 130/138bpm 52cal 5.69/6.76mph
17) 0.17m - 3:00(17:26/m) 112/133bpm 7cal 3.44/5.85mph
18) 0.85m - 9:00(10:37/m) 134/141bpm 58cal 5.65/6.05mph
19) 0.17m - 3:00(17:18/m) 114/138bpm 8cal 3.47/5.93mph
20) 0.83m - 9:00(10:48/m) 134/139bpm 56cal 5.55/6.32mph
21) 0.16m - 3:00(18:19/m) 114/137bpm 8cal 3.27/5.59mph
22) 0.17m - 3:16(19:11/m) 99/105bpm 4cal 3.13/3.3mph
5:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
7:02 |
7:02 |
14:03 |
103 78-131 |
1448 |
134 120-162 |
3/4 |
1.00 |
12:52 |
5:50 |
11:40 |
131 118-142 |
1529 |
159 150-166 |
15/15 |
1.50 |
19:24 |
6:32 |
13:05 |
115 94-135 |
1504 |
146 114-244 |
12/8 |
2.00 |
25:47 |
6:23 |
12:46 |
137 118-142 |
1749 |
153 122-160 |
24/5 |
2.50 |
32:28 |
6:41 |
13:23 |
127 105-142 |
1699 |
144 122-162 |
16/0 |
3.00 |
38:56 |
6:28 |
12:56 |
139 118-147 |
1798 |
150 116-160 |
20/0 |
3.50 |
45:29 |
6:33 |
13:06 |
130 109-141 |
1704 |
146 116-162 |
18/5 |
4.00 |
52:07 |
6:38 |
13:16 |
138 129-143 |
1831 |
141 104-160 |
17/7 |
4.50 |
57:58 |
5:50 |
11:41 |
135 129-142 |
1576 |
156 106-166 |
18/24 |
5.00 |
1:04:28 |
6:30 |
13:00 |
132 110-143 |
1715 |
146 112-166 |
3/13 |
5.50 |
1:10:09 |
5:42 |
11:24 |
131 106-140 |
1492 |
157 112-248 |
10/5 |
6.00 |
1:16:46 |
6:37 |
13:14 |
127 99-143 |
1681 |
140 112-164 |
3/9 |
6.50 |
1:21:46 |
5:00 |
9:59 |
128 101-136 |
1278 |
163 122-166 |
0/22 |
7.00 |
1:27:21 |
5:35 |
11:10 |
129 105-136 |
1440 |
153 110-166 |
0/22 |
7.50 |
1:33:20 |
5:59 |
11:58 |
118 97-136 |
1413 |
153 116-164 |
0/16 |
8.00 |
1:38:54 |
5:34 |
11:08 |
133 114-138 |
1481 |
155 120-164 |
1/9 |
8.50 |
1:45:08 |
6:14 |
12:27 |
125 101-141 |
1557 |
148 112-162 |
8/1 |
9.00 |
1:50:31 |
5:23 |
10:46 |
137 126-139 |
1476 |
157 116-164 |
3/6 |
9.50 |
1:56:55 |
6:24 |
12:49 |
125 103-138 |
1601 |
146 116-162 |
5/2 |
10.00 |
2:02:23 |
5:28 |
10:56 |
136 129-139 |
1486 |
157 118-164 |
4/6 |
10.31 |
2:08:14 |
5:51 |
18:53 |
105 93-126 |
1982 |
122 110-156 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.2 |
159 |
8.2 |
1:30:01 |
11:00 |
Walk |
29.7 |
120 |
2.1 |
38:09 |
17:55 |
Still |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:18 |
45.13% |
More |
800m |
4:49 |
9:41 |
49.01% |
More |
1km |
6:03 |
9:43 |
50.69% |
More |
Mile |
10:27 |
10:27 |
49.47% |
More |
5k |
35:32 |
11:26 |
50.81% |
More |
5 miles |
57:57 |
11:35 |
50.97% |
More |
10k |
1:13:34 |
11:50 |
50.32% |
More |
10 miles |
2:02:22 |
12:14 |
49.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
52.46 |
5km |
34:17 |
11:02 |
52.67 |
5M |
57:52 |
11:34 |
51.04 |
10km |
1:13:29 |
11:50 |
50.38 |
10M |
2:04:02 |
12:24 |
49.31 |
Half |
2:46:56 |
12:45 |
47.93 |
20M |
4:25:52 |
13:18 |
47.52 |
Mara |
5:57:49 |
13:39 |
46.88 |
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