Sun 7th Jan 2018 at 8:00am by MsG
Run > Long Run
- breezy
- v cold
-
Time
2:13:43
-
Miles
12.34
-
Min/mi
10:50
-
Pacing
44%
-
WAVA
49.00
-
Stride(cm)
80
-
Cals
1366
-
Cadence
186
-
BPM
152
-
%MHR
82.4
-
B/mi
1652
-
Asc(m)
94
-
Hillscore
2
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 10:53(10:53/m) 143/161bpm 111cal 5.51/6.1mph
2) 1m - 10:06(10:06/m) 150/158bpm 109cal 5.94/6.26mph
3) 1m - 10:20(10:20/m) 150/163bpm 108cal 5.81/6.64mph
4) 1m - 10:37(10:37/m) 160/167bpm 121cal 5.65/5.97mph
5) 1m - 11:33(11:33/m) 155/166bpm 121cal 5.2/5.95mph
6) 1m - 10:30(10:30/m) 150/159bpm 106cal 5.71/6.43mph
7) 1m - 10:19(10:19/m) 155/165bpm 109cal 5.81/6.41mph
8) 1m - 11:54(11:54/m) 152/164bpm 114cal 5.04/6.26mph
9) 1m - 10:41(10:41/m) 156/162bpm 111cal 5.62/5.97mph
10) 1m - 11:15(11:15/m) 152/162bpm 107cal 5.33/5.99mph
11) 1m - 11:22(11:22/m) 152/157bpm 105cal 5.28/5.76mph
12) 1m - 10:26(10:26/m) 156/163bpm 107cal 5.75/6.22mph
13) 0.34m - 3:47(11:04/m) 154/158bpm 37cal 5.42/6.14mph
10:53 10:06 10:20 10:37 11:33 10:30 10:19 11:54 10:41 11:15 11:22 10:26 3:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
8:45 |
8:45 +3:04
|
17:29 |
140 94-158 |
2448 |
183 118-192 |
7/2 |
1.00 |
13:56 |
5:12 |
10:24 |
146 135-161 |
1518 |
192 174-198 |
3/4 |
1.50 |
19:02 |
5:06 |
10:12 |
151 139-158 |
1540 |
192 96-196 |
3/3 |
2.00 |
24:03 |
5:00 |
10:00 |
149 144-155 |
1491 |
193 188-196 |
1/8 |
2.50 |
29:18 |
5:15 |
10:30 |
150 142-156 |
1576 |
187 88-236 |
1/10 |
3.00 |
34:54 |
5:36 +32
|
11:13 |
150 124-163 |
1682 |
191 176-196 |
3/2 |
3.50 |
40:11 |
5:17 |
10:34 |
160 153-166 |
1691 |
190 176-194 |
3/3 |
4.00 |
45:31 |
5:20 |
10:40 |
160 151-167 |
1706 |
185 118-194 |
1/5 |
4.50 |
53:58 |
8:27 +2:45
|
16:54 |
154 108-166 |
2602 |
181 114-196 |
1/2 |
5.00 |
1:00:38 |
6:40 +49
|
13:20 |
155 126-165 |
2067 |
185 128-196 |
5/1 |
5.50 |
1:08:09 |
7:31 +2:01
|
15:02 |
149 105-159 |
2239 |
186 90-200 |
3/2 |
6.00 |
1:13:09 |
5:00 |
10:01 |
151 143-159 |
1512 |
195 192-200 |
2/2 |
6.50 |
1:18:38 |
5:29 +18
|
10:58 |
157 146-165 |
1722 |
193 120-200 |
12/5 |
7.00 |
1:23:46 |
5:08 |
10:16 |
152 143-161 |
1561 |
192 188-196 |
3/9 |
7.50 |
1:28:59 |
5:12 |
10:24 |
155 147-160 |
1613 |
192 184-196 |
1/3 |
8.00 |
1:36:14 |
7:15 +33
|
14:30 |
149 113-164 |
2161 |
166 118-194 |
2/4 |
8.50 |
1:41:35 |
5:21 |
10:43 |
153 140-161 |
1638 |
186 142-192 |
1/2 |
9.00 |
1:46:54 |
5:20 |
10:39 |
158 153-162 |
1683 |
184 118-192 |
5/2 |
9.50 |
1:54:47 |
7:53 +2:26
|
15:45 |
152 113-161 |
2395 |
184 118-192 |
2/3 |
10.00 |
2:01:30 |
6:43 +55
|
13:26 |
152 126-162 |
2043 |
183 118-236 |
2/1 |
10.50 |
2:07:37 |
6:07 +29
|
12:13 |
151 137-156 |
1845 |
184 118-192 |
5/3 |
11.00 |
2:13:22 |
5:45 |
11:29 |
152 141-157 |
1746 |
180 118-190 |
2/3 |
11.50 |
2:18:29 |
5:07 |
10:15 |
157 147-163 |
1608 |
191 186-194 |
14/1 |
12.00 |
2:23:48 |
5:19 |
10:38 |
156 142-162 |
1658 |
184 118-194 |
6/2 |
12.34 |
2:27:38 |
3:50 +3
|
11:13 |
154 148-158 |
1728 |
184 118-194 |
1/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.9 |
189 |
11.9 |
2:06:41 |
10:41 |
Walk |
13.2 |
125 |
0.4 |
19:35 |
47:04 |
Still |
0.4 |
- |
- |
39 |
- |
Pause |
0.5 |
- |
- |
43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:37 |
38.56% |
More |
800m |
4:53 |
9:49 |
41.60% |
More |
1km |
6:09 |
9:54 |
42.96% |
More |
Mile |
10:01 |
10:01 |
44.80% |
More |
5k |
32:30 |
10:28 |
48.23% |
More |
5 miles |
59:11 |
11:50 |
43.22% |
More |
10k |
1:11:57 |
11:35 |
44.51% |
More |
10 miles |
1:58:50 |
11:53 |
44.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
48.16 |
5km |
31:00 |
9:59 |
50.57 |
5M |
51:19 |
10:16 |
49.85 |
10km |
1:04:37 |
10:24 |
49.57 |
10M |
1:47:00 |
10:42 |
49.22 |
Half |
2:22:28 |
10:53 |
48.22 |
20M |
3:43:05 |
11:09 |
48.34 |
Mara |
4:57:01 |
11:20 |
48.01 |
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