Sun 24th Dec 2017 at 8:00am by K5 Gus
Run > Long Run
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Time
2:13:17
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Miles 16.26
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Min/mi 8:12
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Pacing
92%
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WAVA
63.04
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Stride(cm)
108
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Cals
1341
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Cadence
181
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BPM
143
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%MHR
76
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B/mi 1172
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Asc(m)
42
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Hillscore
27
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Surface
Road
Notes & Comments
Claypotts, Baldovie,, Duntrune, Trottick, Ardler, Lochee, town centre, Blackscroft
A bit of a plod, legs not got much bounce in them today.
Split summary
===
1) 1m - 8:29(8:29/m) 129/139bpm 95cal 7.08/7.87mph
2) 1m - 8:10(8:10/m) 135/141bpm 98cal 7.35/7.91mph
3) 1m - 8:35(8:35/m) 143/154bpm 108cal 6.99/7.35mph
4) 1m - 8:38(8:38/m) 153/163bpm 114cal 6.95/7.35mph
5) 1m - 8:03(8:03/m) 152/167bpm 103cal 7.45/8.54mph
6) 1m - 7:30(7:30/m) 142/150bpm 84cal 7.99/8.56mph
7) 1m - 8:18(8:18/m) 146/153bpm 95cal 7.23/7.7mph
8) 1m - 8:40(8:40/m) 149/157bpm 104cal 6.92/7.47mph
9) 1m - 9:05(9:05/m) 156/160bpm 118cal 6.61/6.89mph
10) 1m - 7:44(7:44/m) 139/150bpm 52cal 7.76/8.29mph
11) 1m - 8:04(8:04/m) 143/157bpm 69cal 7.44/8.06mph
12) 1m - 8:07(8:07/m) 142/154bpm 64cal 7.4/8.06mph
13) 1m - 7:39(7:39/m) 138/149bpm 48cal 7.85/8.93mph
14) 1m - 7:46(7:46/m) 136/145bpm 42cal 7.73/8.95mph
15) 1m - 8:14(8:14/m) 144/151bpm 74cal 7.28/7.97mph
16) 1m - 8:08(8:08/m) 140/150bpm 57cal 7.38/8.2mph
17) 0.26m - 2:09(8:21/m) 142/146bpm 16cal 7.18/7.49mph
A bit of a plod, legs not got much bounce in them today.
Split summary
===
1) 1m - 8:29(8:29/m) 129/139bpm 95cal 7.08/7.87mph
2) 1m - 8:10(8:10/m) 135/141bpm 98cal 7.35/7.91mph
3) 1m - 8:35(8:35/m) 143/154bpm 108cal 6.99/7.35mph
4) 1m - 8:38(8:38/m) 153/163bpm 114cal 6.95/7.35mph
5) 1m - 8:03(8:03/m) 152/167bpm 103cal 7.45/8.54mph
6) 1m - 7:30(7:30/m) 142/150bpm 84cal 7.99/8.56mph
7) 1m - 8:18(8:18/m) 146/153bpm 95cal 7.23/7.7mph
8) 1m - 8:40(8:40/m) 149/157bpm 104cal 6.92/7.47mph
9) 1m - 9:05(9:05/m) 156/160bpm 118cal 6.61/6.89mph
10) 1m - 7:44(7:44/m) 139/150bpm 52cal 7.76/8.29mph
11) 1m - 8:04(8:04/m) 143/157bpm 69cal 7.44/8.06mph
12) 1m - 8:07(8:07/m) 142/154bpm 64cal 7.4/8.06mph
13) 1m - 7:39(7:39/m) 138/149bpm 48cal 7.85/8.93mph
14) 1m - 7:46(7:46/m) 136/145bpm 42cal 7.73/8.95mph
15) 1m - 8:14(8:14/m) 144/151bpm 74cal 7.28/7.97mph
16) 1m - 8:08(8:08/m) 140/150bpm 57cal 7.38/8.2mph
17) 0.26m - 2:09(8:21/m) 142/146bpm 16cal 7.18/7.49mph
8:29 8:10 8:35 8:38 8:03 7:30 8:18 8:40 9:05 7:44 8:04 8:07 7:39 7:46 8:14 8:08 2:09
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:32 | 4:32 | 9:04 | 129 80-139 | 1170 | 178 118-186 | 24/0 |
1.00 | 8:28 | 3:56 | 7:53 | 129 123-135 | 1016 | 180 176-190 | 0/9 |
1.50 | 12:26 | 3:58 | 7:56 | 134 126-141 | 1064 | 181 178-186 | 1/8 |
2.00 | 16:38 | 4:11 | 8:22 | 136 132-139 | 1139 | 179 174-184 | 7/1 |
2.50 | 20:49 | 4:11 | 8:22 | 140 128-145 | 1172 | 180 176-184 | 11/0 |
3.00 | 25:13 | 4:24 | 8:48 | 145 136-154 | 1277 | 179 174-182 | 21/2 |
3.50 | 29:28 | 4:15 | 8:31 | 150 140-156 | 1277 | 181 176-186 | 17/1 |
4.00 | 33:51 | 4:22 | 8:45 | 156 150-163 | 1365 | 181 178-190 | 20/0 |
4.50 | 38:11 | 4:20 | 8:40 | 159 150-167 | 1379 | 182 176-186 | 22/0 |
5.00 | 41:54 | 3:43 | 7:26 | 144 137-159 | 1070 | 184 180-188 | 0/28 |
5.50 | 45:31 | 3:37 | 7:14 | 141 128-148 | 1019 | 184 180-188 | 0/28 |
6.00 | 49:24 | 3:54 | 7:47 | 143 137-150 | 1114 | 184 178-190 | 1/16 |
6.50 | 53:28 | 4:03 | 8:07 | 145 140-153 | 1176 | 182 178-194 | 8/4 |
7.00 | 57:42 | 4:14 | 8:28 | 146 136-151 | 1237 | 181 176-188 | 13/2 |
7.50 | 1:01:51 | 4:09 | 8:19 | 148 145-153 | 1230 | 181 178-184 | 4/4 |
8.00 | 1:06:22 | 4:31 | 9:01 | 151 147-157 | 1362 | 180 176-184 | 23/0 |
8.50 | 1:10:56 | 4:35 | 9:09 | 156 153-160 | 1429 | 180 176-186 | 32/0 |
9.00 | 1:15:26 | 4:30 | 8:59 | 155 142-160 | 1393 | 180 174-184 | 23/1 |
9.50 | 1:19:14 | 3:48 | 7:37 | 139 130-150 | 1058 | 184 178-188 | 0/25 |
10.00 | 1:23:10 | 3:55 | 7:51 | 138 124-148 | 1083 | 182 176-184 | 3/14 |
10.50 | 1:27:06 | 3:56 | 7:53 | 140 134-146 | 1103 | 183 180-190 | 0/14 |
11.00 | 1:31:14 | 4:08 | 8:15 | 146 132-157 | 1205 | 183 176-190 | 15/18 |
11.50 | 1:35:09 | 3:55 | 7:50 | 144 139-151 | 1128 | 184 180-190 | 3/8 |
12.00 | 1:39:21 | 4:12 | 8:24 | 140 127-154 | 1176 | 182 174-188 | 12/15 |
12.50 | 1:43:21 | 4:00 | 8:00 | 141 133-149 | 1128 | 182 176-188 | 1/11 |
13.00 | 1:46:59 | 3:39 | 7:18 | 134 130-138 | 977 | 184 178-190 | 0/36 |
13.50 | 1:50:46 | 3:47 | 7:34 | 135 131-144 | 1021 | 183 178-186 | 3/21 |
14.00 | 1:54:45 | 3:59 | 7:58 | 137 126-145 | 1091 | 181 178-188 | 3/9 |
14.50 | 1:58:52 | 4:07 | 8:13 | 144 139-151 | 1184 | 181 174-186 | 6/4 |
15.00 | 2:02:59 | 4:08 | 8:15 | 144 139-149 | 1189 | 181 176-188 | 10/1 |
15.50 | 2:07:06 | 4:07 | 8:14 | 141 130-149 | 1161 | 182 176-188 | 7/11 |
16.00 | 2:11:12 | 4:05 +5 | 8:11 | 138 132-150 | 1129 | 181 178-186 | 2/9 |
16.26 | 2:13:21 | 2:09 | 8:22 | 142 139-146 | 1189 | 182 178-190 | 3/1 |
Heart
143/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 144m, Flat prediction 2:08:34
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
99 2.4% | 8:36 |
86 3.9% | 9:03 |
25 3.4% | 9:02 |
19 1.3% | 8:15 |
14 3.1% | 8:08 |
13 2.4% | 8:38 |
See your biggest climbs |
Cadence
181 (194 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 181 | 16.3 | 2:13:11 | 8:12 |
Walk | 0.1 | 118 | 0 | 5 | 12:10 |
Pause | 0.1 | - | - | 5 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:54 | 5:54 | 74.51 |
5km | 20:58 | 6:45 | 71.38 |
5M | 35:41 | 7:08 | 68.37 |
10km | 45:29 | 7:19 | 67.02 |
10M | 1:17:25 | 7:45 | 65.12 |
Half | 1:44:41 | 7:59 | 63.25 |
20M | 2:47:59 | 8:24 | 62.46 |
Mara | 3:47:09 | 8:40 | 61.59 |
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