Sat 18th Nov 2017 at 9:00am by puzzler
Run > Long Run
-
Time
2:46:27
-
Miles
18.04
-
Min/mi
9:14
-
Pacing
69%
-
WAVA
54.46
-
Stride(cm)
108
-
Cals
1666
-
Cadence
161
-
BPM
139
-
%MHR
74.9
-
B/mi
1279
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Past Crosness and back. Hip seemed sore after 12 and blood sugar dropped completely at 16 so plodded to the end
Split Summary
===
1) 1m - 9:20(9:20/m) 133/144bpm 124cal 6.43/7.97mph
2) 1m - 8:38(8:38/m) 140/144bpm 121cal 6.95/7.22mph
3) 1m - 9:04(9:04/m) 141/148bpm 123cal 6.62/7.51mph
4) 1m - 8:35(8:35/m) 140/147bpm 112cal 6.99/8.04mph
5) 1m - 8:51(8:51/m) 140/145bpm 109cal 6.77/7.58mph
6) 1m - 8:52(8:52/m) 139/146bpm 101cal 6.77/7.03mph
7) 1m - 8:54(8:54/m) 139/143bpm 98cal 6.74/6.97mph
8) 1m - 8:57(8:57/m) 139/142bpm 95cal 6.7/6.93mph
9) 1m - 8:52(8:52/m) 140/149bpm 92cal 6.77/6.97mph
10) 1m - 8:57(8:57/m) 141/145bpm 95cal 6.7/7.47mph
11) 0.7m - 6:21(9:06/m) 143/161bpm 70cal 6.59/6.8mph
12) 1m - 8:50(8:50/m) 145/158bpm 104cal 6.8/6.95mph
13) 1m - 9:00(9:00/m) 143/148bpm 92cal 6.66/6.85mph
14) 1m - 9:11(9:11/m) 142/146bpm 82cal 6.53/6.91mph
15) 1m - 9:41(9:41/m) 138/141bpm 65cal 6.2/6.41mph
16) 1m - 10:05(10:05/m) 138/142bpm 66cal 5.95/6.39mph
17) 1m - 9:42(9:42/m) 133/141bpm 51cal 6.18/7.53mph
18) 1m - 10:46(10:46/m) 131/137bpm 50cal 5.58/6.53mph
19) 0.34m - 3:52(11:27/m) 128/131bpm 16cal 5.24/5.89mph
9:20 8:38 9:04 8:35 8:51 8:52 8:54 8:57 8:52 8:57 6:21 8:50 9:00 9:11 9:41 10:05 9:42 10:46 3:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:49 |
4:49 |
9:39 |
129 79-142 |
1244 |
169 122-176 |
2/5 |
1.00 |
9:20 |
4:31 |
9:01 |
138 131-144 |
1245 |
169 160-174 |
5/2 |
1.50 |
13:37 |
4:17 |
8:34 |
140 131-144 |
1200 |
169 164-172 |
6/8 |
2.00 |
17:58 |
4:21 |
8:42 |
140 137-144 |
1218 |
166 160-170 |
3/3 |
2.50 |
22:23 |
4:25 |
8:50 |
141 135-148 |
1246 |
164 158-168 |
7/6 |
3.00 |
27:01 |
4:38 |
9:16 |
141 136-146 |
1305 |
163 154-170 |
4/7 |
3.50 |
31:26 |
4:25 |
8:49 |
140 135-144 |
1235 |
164 156-168 |
14/13 |
4.00 |
36:47 |
5:21 +1:10
|
10:43 |
141 120-147 |
1510 |
167 122-172 |
7/11 |
4.50 |
41:11 |
4:24 |
8:48 |
139 134-145 |
1224 |
166 162-170 |
5/1 |
5.00 |
45:37 |
4:26 |
8:52 |
140 135-144 |
1240 |
165 162-168 |
8/4 |
5.50 |
50:01 |
4:24 |
8:49 |
139 135-146 |
1225 |
165 160-168 |
4/8 |
6.00 |
54:30 |
4:28 |
8:56 |
138 133-142 |
1234 |
164 160-166 |
6/7 |
6.50 |
58:53 |
4:23 |
8:46 |
139 131-143 |
1219 |
163 158-166 |
3/3 |
7.00 |
1:03:24 |
4:31 |
9:02 |
139 131-143 |
1256 |
162 156-164 |
7/2 |
7.50 |
1:07:51 |
4:27 |
8:54 |
139 136-142 |
1238 |
162 158-166 |
3/7 |
8.00 |
1:12:20 |
4:29 |
8:58 |
139 136-142 |
1246 |
162 156-164 |
5/4 |
8.50 |
1:16:46 |
4:26 |
8:52 |
140 133-143 |
1241 |
162 160-166 |
2/5 |
9.00 |
1:21:13 |
4:27 |
8:54 |
139 131-149 |
1237 |
163 156-166 |
5/1 |
9.50 |
1:25:41 |
4:29 |
8:57 |
141 136-145 |
1262 |
162 154-166 |
3/5 |
10.00 |
1:30:10 |
4:29 |
8:58 |
141 138-144 |
1264 |
163 160-166 |
5/2 |
10.50 |
1:34:44 |
4:34 |
9:08 |
142 140-144 |
1296 |
162 158-164 |
4/6 |
11.00 |
1:39:10 |
4:26 |
8:51 |
146 139-161 |
1292 |
161 156-166 |
7/3 |
11.50 |
1:43:34 |
4:24 |
8:49 |
144 141-147 |
1269 |
159 156-164 |
1/4 |
12.00 |
1:48:05 |
4:30 |
9:01 |
144 141-148 |
1298 |
160 156-162 |
3/4 |
12.50 |
1:52:35 |
4:31 |
9:01 |
143 138-146 |
1290 |
160 156-162 |
7/7 |
13.00 |
1:57:06 |
4:31 |
9:02 |
142 139-146 |
1282 |
159 154-162 |
10/4 |
13.50 |
2:01:39 |
4:33 |
9:05 |
142 137-145 |
1290 |
159 156-162 |
4/5 |
14.00 |
2:06:26 |
4:48 |
9:35 |
140 136-144 |
1343 |
158 146-160 |
3/5 |
14.50 |
2:11:15 |
4:48 |
9:36 |
138 136-141 |
1325 |
158 154-160 |
7/5 |
15.00 |
2:16:11 |
4:56 |
9:52 |
139 136-142 |
1372 |
157 152-162 |
10/12 |
15.50 |
2:21:16 |
5:06 |
10:11 |
138 130-142 |
1406 |
156 148-160 |
6/3 |
16.00 |
2:30:16 |
8:59 +3:54
|
17:59 |
132 99-141 |
2373 |
156 114-170 |
7/8 |
16.50 |
2:34:58 |
4:43 |
9:25 |
134 116-141 |
1262 |
159 154-168 |
4/2 |
17.00 |
2:40:38 |
5:40 +39
|
11:21 |
132 123-136 |
1497 |
156 120-162 |
4/6 |
17.50 |
2:46:00 |
5:22 |
10:43 |
132 127-135 |
1415 |
155 148-158 |
7/9 |
18.00 |
2:51:48 |
5:48 |
11:36 |
128 121-137 |
1485 |
153 120-160 |
5/3 |
18.03 |
2:52:11 |
23 |
11:30 |
129 129-130 |
1484 |
155 154-158 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
161 |
18 |
2:45:14 |
9:25 |
Walk |
1.6 |
137 |
0.1 |
2:54 |
40:15 |
Still |
0.1 |
- |
- |
9 |
- |
Pause |
2.2 |
- |
- |
3:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
40.30% |
More |
800m |
4:08 |
8:19 |
46.50% |
More |
1km |
5:12 |
8:22 |
48.21% |
More |
Mile |
8:34 |
8:34 |
49.76% |
More |
5k |
27:14 |
8:46 |
53.22% |
More |
5 miles |
44:09 |
8:50 |
53.43% |
More |
10k |
54:58 |
8:51 |
53.59% |
More |
10 miles |
1:29:02 |
8:54 |
54.69% |
More |
Half |
1:57:45 |
8:59 |
54.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:05 |
8:05 |
52.70 |
5km |
26:27 |
8:31 |
54.80 |
5M |
43:30 |
8:42 |
54.24 |
10km |
54:36 |
8:47 |
53.96 |
10M |
1:29:48 |
8:59 |
54.22 |
Half |
1:59:07 |
9:06 |
53.66 |
20M |
3:05:25 |
9:16 |
54.63 |
Mara |
4:05:55 |
9:23 |
54.92 |
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