Sun 5th Nov 2017 at 2:00pm by hellen
Run > Long Run
-
Time
2:11:53
-
Miles
15.04
-
Min/mi
8:46
-
Pacing
52%
-
WAVA
60.68
-
Stride(cm)
102
-
Cals
1329
-
Cadence
181
-
BPM
154
-
%MHR
89.6
-
B/mi
1351
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:55(8:55/m) 137/149bpm 84cal 6.73/10.06mph
2) 1m - 8:53(8:53/m) 143/154bpm 86cal 6.76/7.1mph
3) 1m - 8:47(8:47/m) 146/156bpm 88cal 6.83/7.45mph
4) 1m - 8:58(8:58/m) 152/159bpm 94cal 6.7/7.16mph
5) 1m - 8:57(8:57/m) 151/158bpm 91cal 6.7/7.1mph
6) 1m - 8:58(8:58/m) 151/161bpm 86cal 6.69/8.04mph
7) 1m - 9:09(9:09/m) 153/161bpm 91cal 6.55/6.8mph
8) 1m - 9:03(9:03/m) 150/157bpm 79cal 6.63/6.89mph
9) 1m - 9:08(9:08/m) 155/167bpm 88cal 6.57/6.82mph
10) 1m - 9:17(9:17/m) 154/167bpm 86cal 6.46/7.14mph
11) 1m - 8:19(8:19/m) 160/180bpm 89cal 7.21/7.6mph
12) 1m - 8:15(8:15/m) 167/173bpm 97cal 7.27/7.45mph
13) 1m - 8:16(8:16/m) 167/175bpm 94cal 7.26/7.7mph
14) 1m - 8:09(8:09/m) 162/169bpm 80cal 7.36/8.08mph
15) 1m - 8:30(8:30/m) 167/175bpm 93cal 7.06/8.14mph
16) 0.04m - 19(8:50/m) 165/165bpm 3cal 6.79/6.74mph
8:55 8:53 8:47 8:58 8:57 8:58 9:09 9:03 9:08 9:17 8:19 8:15 8:16 8:09 8:30 19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:29 |
4:29 |
8:58 |
136 121-143 |
1220 |
182 180-186 |
7/6 |
1.00 |
9:51 |
5:21 +57
|
10:43 |
138 102-149 |
1479 |
181 168-184 |
2/9 |
1.50 |
15:11 |
5:20 +55
|
10:40 |
145 95-153 |
1547 |
181 174-186 |
6/4 |
2.00 |
19:38 |
4:27 |
8:55 |
140 110-154 |
1247 |
180 170-184 |
2/2 |
2.50 |
24:04 |
4:26 +3
|
8:53 |
144 137-150 |
1279 |
179 176-182 |
3/7 |
3.00 |
28:58 |
4:54 +28
|
9:47 |
148 138-156 |
1448 |
180 174-182 |
1/8 |
3.50 |
33:47 |
4:49 +23
|
9:38 |
148 138-156 |
1427 |
179 174-182 |
5/0 |
4.00 |
38:18 |
4:31 |
9:02 |
155 149-159 |
1401 |
178 176-180 |
2/7 |
4.50 |
42:51 |
4:33 +8
|
9:06 |
149 141-153 |
1356 |
179 152-182 |
7/5 |
5.00 |
47:26 |
4:35 +3
|
9:10 |
154 149-158 |
1412 |
179 174-182 |
4/3 |
5.50 |
54:16 |
6:50 +2:22
|
13:40 |
152 120-161 |
2077 |
179 172-182 |
7/3 |
6.00 |
58:51 |
4:35 +5
|
9:11 |
150 145-157 |
1377 |
180 174-184 |
6/6 |
6.50 |
1:03:24 |
4:32 |
9:04 |
153 148-161 |
1388 |
179 176-182 |
2/8 |
7.00 |
1:08:01 |
4:37 |
9:14 |
154 147-158 |
1423 |
179 176-182 |
3/3 |
7.50 |
1:12:32 |
4:31 |
9:02 |
152 147-157 |
1372 |
179 176-182 |
5/7 |
8.00 |
1:17:03 |
4:32 |
9:04 |
149 143-154 |
1350 |
179 176-182 |
3/3 |
8.50 |
1:21:36 |
4:33 |
9:06 |
155 145-167 |
1410 |
179 176-182 |
2/4 |
9.00 |
1:26:11 |
4:35 |
9:09 |
154 147-165 |
1410 |
179 176-182 |
2/2 |
9.50 |
1:34:34 |
8:23 +3:42
|
16:45 |
151 112-164 |
2530 |
178 100-184 |
6/2 |
10.00 |
1:39:09 |
4:35 |
9:10 |
157 149-167 |
1440 |
179 176-182 |
4/4 |
10.50 |
1:43:55 |
4:46 +36
|
9:33 |
157 145-163 |
1498 |
182 176-186 |
5/7 |
11.00 |
1:48:30 |
4:35 +26
|
9:10 |
164 152-180 |
1504 |
182 178-186 |
4/2 |
11.50 |
1:52:37 |
4:07 |
8:14 |
167 162-173 |
1374 |
183 180-186 |
2/5 |
12.00 |
1:57:00 |
4:23 +14
|
8:45 |
166 161-170 |
1453 |
183 178-186 |
1/4 |
12.50 |
2:01:07 |
4:07 |
8:14 |
168 161-175 |
1384 |
183 180-186 |
4/3 |
13.00 |
2:05:53 |
4:46 +38
|
9:33 |
165 137-173 |
1575 |
182 180-186 |
8/4 |
13.50 |
2:11:03 |
5:10 +1:03
|
10:19 |
160 143-169 |
1651 |
184 162-188 |
11/6 |
14.00 |
2:16:00 |
4:57 +54
|
9:54 |
164 135-169 |
1625 |
185 168-188 |
3/2 |
14.50 |
2:20:42 |
4:42 +29
|
9:25 |
166 140-175 |
1563 |
186 178-190 |
6/2 |
15.00 |
2:25:05 |
4:23 +5
|
8:46 |
168 161-173 |
1473 |
187 182-190 |
14/0 |
15.04 |
2:25:25 |
20 |
8:59 |
165 165-165 |
1481 |
188 188-190 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.1 |
180 |
15 |
2:12:52 |
9:40 |
Walk |
0.0 |
100 |
0 |
4 |
13:45 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
7.9 |
- |
- |
12:26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:51 |
47.31% |
More |
800m |
3:59 |
8:01 |
50.95% |
More |
1km |
5:03 |
8:07 |
52.39% |
More |
Mile |
8:15 |
8:15 |
54.39% |
More |
5k |
27:11 |
8:45 |
57.68% |
More |
5 miles |
45:39 |
9:08 |
56.04% |
More |
10k |
59:04 |
9:30 |
54.23% |
More |
10 miles |
1:36:21 |
9:38 |
54.66% |
More |
Half |
2:06:20 |
9:39 |
54.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:30 |
6:30 |
69.03 |
5km |
22:54 |
7:22 |
68.46 |
5M |
38:50 |
7:46 |
65.88 |
10km |
49:26 |
7:57 |
64.79 |
10M |
1:23:50 |
8:23 |
62.82 |
Half |
1:53:08 |
8:38 |
60.73 |
20M |
3:00:58 |
9:03 |
59.59 |
Mara |
4:04:14 |
9:19 |
58.38 |
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