Sun 12th Nov 2017 at 10:00am by Hawkins
Run > Long Run
- rain
- cold
-
Time
1:53:38
-
Miles
13.40
-
Min/mi
8:29
-
Pacing
93%
-
WAVA
53.24
-
Stride(cm)
108
-
Cals
1493
-
Cadence
177
-
BPM
151
-
%MHR
72.8
-
B/mi
1284
-
Asc(m)
42
-
Surface
Road
Notes & Comments
A great run to my parents' house in Hornsea, despite the howling wind and rain. I feel a bit better about next weekend's marathon now.
Split Summary
===
1) 1m - 8:24(8:24/m) 146/160bpm 119cal 7.14/7.56mph
2) 1m - 8:35(8:35/m) 149/156bpm 122cal 6.99/7.41mph
3) 1m - 8:32(8:32/m) 146/152bpm 112cal 7.04/7.45mph
4) 1m - 8:31(8:31/m) 148/153bpm 112cal 7.04/7.31mph
5) 1m - 8:25(8:25/m) 149/154bpm 111cal 7.12/7.35mph
6) 1m - 8:26(8:26/m) 151/161bpm 113cal 7.11/7.33mph
7) 1m - 8:34(8:34/m) 151/157bpm 110cal 7.01/7.47mph
8) 1m - 8:29(8:29/m) 151/155bpm 106cal 7.08/7.35mph
9) 1m - 8:20(8:20/m) 154/162bpm 110cal 7.21/7.99mph
10) 1m - 8:31(8:31/m) 155/179bpm 113cal 7.05/7.31mph
11) 1m - 8:30(8:30/m) 157/175bpm 113cal 7.05/7.24mph
12) 1m - 8:32(8:32/m) 156/165bpm 109cal 7.04/7.22mph
13) 1m - 8:19(8:19/m) 158/163bpm 106cal 7.22/7.56mph
14) 0.4m - 3:31(8:45/m) 155/163bpm 37cal 6.86/7.45mph
8:24 8:35 8:32 8:31 8:25 8:26 8:34 8:29 8:20 8:31 8:30 8:32 8:19 3:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:13 |
4:13 |
8:26 |
140 85-160 |
1181 |
171 118-176 |
2/2 |
1.00 |
8:33 |
4:20 +9
|
8:40 |
148 139-154 |
1283 |
175 170-180 |
1/4 |
1.50 |
12:48 |
4:14 |
8:29 |
150 143-156 |
1272 |
177 174-180 |
4/2 |
2.00 |
17:09 |
4:21 |
8:43 |
149 145-152 |
1298 |
177 166-180 |
1/2 |
2.50 |
21:24 |
4:15 |
8:31 |
146 143-151 |
1243 |
176 172-178 |
3/2 |
3.00 |
26:02 |
4:37 +22
|
9:15 |
145 134-152 |
1340 |
175 118-180 |
2/2 |
3.50 |
30:15 |
4:13 |
8:27 |
148 144-153 |
1249 |
178 176-182 |
4/2 |
4.00 |
34:33 |
4:18 |
8:36 |
148 144-153 |
1273 |
178 174-180 |
2/2 |
4.50 |
38:51 |
4:18 |
8:35 |
149 144-153 |
1280 |
178 166-182 |
5/3 |
5.00 |
42:58 |
4:08 |
8:15 |
149 146-153 |
1230 |
180 176-182 |
1/6 |
5.50 |
47:09 |
4:11 |
8:21 |
150 148-154 |
1253 |
178 172-180 |
5/4 |
6.00 |
51:25 |
4:16 |
8:31 |
152 148-161 |
1295 |
175 170-180 |
5/2 |
6.50 |
55:42 |
4:18 |
8:35 |
152 148-157 |
1306 |
177 172-182 |
3/3 |
7.00 |
59:59 |
4:16 |
8:32 |
149 145-154 |
1273 |
176 170-180 |
3/3 |
7.50 |
1:04:35 |
4:36 +22
|
9:12 |
150 147-153 |
1381 |
177 170-180 |
4/2 |
8.00 |
1:08:50 |
4:15 |
8:31 |
151 147-154 |
1285 |
177 170-180 |
6/1 |
8.50 |
1:13:03 |
4:13 |
8:26 |
154 147-162 |
1298 |
175 164-180 |
3/4 |
9.00 |
1:17:18 |
4:15 +8
|
8:29 |
153 149-159 |
1299 |
175 154-184 |
3/5 |
9.50 |
1:21:33 |
4:16 |
8:32 |
158 151-179 |
1347 |
174 168-180 |
2/2 |
10.00 |
1:25:48 |
4:15 |
8:30 |
154 150-160 |
1310 |
178 172-180 |
7/4 |
10.50 |
1:30:08 |
4:19 +4
|
8:38 |
156 153-159 |
1347 |
177 168-180 |
3/7 |
11.00 |
1:34:23 |
4:15 |
8:30 |
158 148-175 |
1343 |
177 174-182 |
2/4 |
11.50 |
1:38:38 |
4:16 |
8:31 |
157 152-165 |
1337 |
178 174-182 |
4/3 |
12.00 |
1:42:54 |
4:16 |
8:32 |
157 153-161 |
1340 |
178 174-184 |
4/5 |
12.50 |
1:47:03 |
4:09 |
8:19 |
158 155-161 |
1313 |
179 176-182 |
3/3 |
13.00 |
1:51:13 |
4:09 |
8:19 |
157 153-163 |
1305 |
177 172-180 |
3/5 |
13.40 |
1:54:44 |
3:31 |
8:46 |
155 149-163 |
1358 |
178 172-182 |
7/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
176 |
13.4 |
1:53:44 |
8:34 |
Walk |
0.0 |
118 |
0 |
3 |
16:54 |
Pause |
0.8 |
- |
- |
57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
40.41% |
More |
800m |
3:58 |
8:00 |
43.75% |
More |
1km |
5:03 |
8:08 |
45.03% |
More |
Mile |
8:16 |
8:16 |
47.51% |
More |
5k |
26:15 |
8:27 |
50.79% |
More |
5 miles |
42:23 |
8:29 |
51.08% |
More |
10k |
52:55 |
8:31 |
51.07% |
More |
10 miles |
1:25:11 |
8:31 |
52.40% |
More |
Half |
1:52:02 |
8:33 |
52.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
61.64 |
5km |
22:26 |
7:13 |
59.44 |
5M |
38:03 |
7:37 |
56.88 |
10km |
48:25 |
7:48 |
55.83 |
10M |
1:22:07 |
8:13 |
54.36 |
Half |
1:50:49 |
8:28 |
52.87 |
20M |
2:57:14 |
8:52 |
52.38 |
Mara |
3:59:11 |
9:08 |
51.75 |
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