Wed 10th Jan 2018 at 8:00am by K5 Gus
Run > Medium Long Run
-
Time
1:48:37
-
Miles
14.02
-
Min/mi
7:45
-
Pacing
64%
-
WAVA
66.03
-
Stride(cm)
113
-
Cals
1305
-
Cadence
184
-
BPM
150
-
%MHR
79.7
-
B/mi
1161
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
Glen Lochay, first bit with Mike.
Split Summary
===
1) 1m - 8:10(8:10/m) 126/141bpm 89cal 7.34/8.39mph
2) 1m - 8:05(8:05/m) 144/153bpm 104cal 7.42/8.39mph
3) 1m - 7:45(7:45/m) 145/157bpm 99cal 7.75/8.29mph
4) 1m - 8:01(8:01/m) 154/166bpm 107cal 7.48/8.22mph
5) 1m - 7:43(7:43/m) 154/162bpm 101cal 7.78/8.29mph
6) 1m - 8:14(8:14/m) 157/162bpm 109cal 7.29/7.74mph
7) 1m - 7:50(7:50/m) 152/161bpm 97cal 7.66/9.14mph
8) 1m - 7:34(7:34/m) 153/162bpm 94cal 7.92/8.37mph
9) 1m - 7:15(7:15/m) 147/154bpm 76cal 8.27/8.77mph
10) 1m - 7:29(7:29/m) 150/156bpm 85cal 8.01/8.45mph
11) 1m - 7:17(7:17/m) 151/160bpm 80cal 8.25/10.06mph
12) 1m - 7:29(7:29/m) 151/155bpm 78cal 8.01/8.75mph
13) 1m - 7:35(7:35/m) 155/161bpm 89cal 7.92/8.35mph
14) 1m - 7:56(7:56/m) 157/164bpm 94cal 7.56/8.33mph
15) 0.02m - 15(9:58/m) 164/165bpm 3cal 6.02/5.76mph
8:10 8:05 7:45 8:01 7:43 8:14 7:50 7:34 7:15 7:29 7:17 7:29 7:35 7:56 15
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
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 |
6:37 |
6:37 +2:36
|
13:14 |
119 78-133 |
1575 |
181 118-186 |
0/27 |
1.00 |
10:45 |
4:09 |
8:17 |
134 120-141 |
1110 |
182 176-188 |
10/4 |
1.50 |
14:50 |
4:05 |
8:10 |
143 135-150 |
1168 |
182 176-188 |
8/6 |
2.00 |
18:51 |
4:00 |
8:00 |
145 136-153 |
1161 |
183 176-190 |
7/7 |
2.50 |
22:42 |
3:51 |
7:42 |
142 131-149 |
1094 |
185 178-190 |
8/8 |
3.00 |
26:35 |
3:54 |
7:47 |
148 141-157 |
1152 |
185 180-188 |
8/8 |
3.50 |
30:52 |
4:17 |
8:33 |
156 144-166 |
1334 |
182 174-190 |
43/7 |
4.00 |
34:36 |
3:44 |
7:29 |
151 142-159 |
1130 |
185 180-188 |
8/15 |
4.50 |
38:24 |
3:48 |
7:35 |
154 148-160 |
1169 |
184 180-188 |
5/7 |
5.00 |
42:19 |
3:55 |
7:50 |
154 150-162 |
1206 |
184 178-188 |
12/3 |
5.50 |
46:19 |
4:00 |
7:59 |
156 151-162 |
1246 |
183 176-188 |
14/1 |
6.00 |
50:31 |
4:13 |
8:25 |
157 151-162 |
1322 |
182 176-188 |
18/0 |
6.50 |
54:30 |
3:59 |
7:58 |
152 140-161 |
1210 |
184 160-192 |
8/5 |
7.00 |
58:23 |
3:53 |
7:45 |
152 149-155 |
1179 |
185 176-190 |
5/8 |
7.50 |
1:02:09 |
3:47 |
7:33 |
152 147-156 |
1148 |
185 180-190 |
8/5 |
8.00 |
1:05:57 |
3:48 |
7:36 |
154 147-162 |
1169 |
185 176-192 |
6/8 |
8.50 |
1:09:34 |
3:37 |
7:14 |
147 134-154 |
1062 |
186 180-192 |
0/18 |
9.00 |
1:13:12 |
3:38 |
7:16 |
148 142-153 |
1076 |
186 182-190 |
1/16 |
9.50 |
1:16:54 |
3:42 |
7:24 |
150 144-156 |
1110 |
185 178-190 |
4/12 |
10.00 |
1:20:41 |
3:47 |
7:35 |
151 147-155 |
1144 |
185 180-192 |
9/6 |
10.50 |
1:24:27 |
3:46 |
7:31 |
152 138-160 |
1144 |
185 178-194 |
23/8 |
11.00 |
1:27:58 |
3:31 |
7:02 |
151 139-159 |
1062 |
186 176-194 |
13/53 |
11.50 |
1:31:45 |
3:47 |
7:34 |
151 148-154 |
1142 |
186 180-190 |
8/10 |
12.00 |
1:35:27 |
3:42 |
7:25 |
151 148-155 |
1119 |
185 180-190 |
7/8 |
12.50 |
1:39:17 |
3:50 |
7:40 |
155 150-160 |
1188 |
185 176-190 |
6/6 |
13.00 |
1:43:01 |
3:44 |
7:27 |
155 150-161 |
1155 |
185 178-194 |
6/9 |
13.50 |
1:46:41 |
3:40 |
7:21 |
154 152-157 |
1131 |
185 180-190 |
5/8 |
14.00 |
1:50:58 |
4:17 |
8:34 |
159 145-164 |
1362 |
182 176-190 |
22/1 |
14.02 |
1:51:12 |
14 |
10:15 |
164 163-165 |
1681 |
177 174-178 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
184 |
14 |
1:51:09 |
7:56 |
Walk |
0.0 |
118 |
0 |
3 |
12:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:02 |
56.20% |
More |
800m |
3:22 |
6:46 |
59.09% |
More |
1km |
4:18 |
6:55 |
60.26% |
More |
Mile |
7:10 |
7:10 |
61.33% |
More |
5k |
22:45 |
7:19 |
65.80% |
More |
5 miles |
37:01 |
7:24 |
65.90% |
More |
10k |
46:06 |
7:25 |
66.12% |
More |
10 miles |
1:15:48 |
7:35 |
66.51% |
More |
Half |
1:40:46 |
7:42 |
66.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:41 |
5:41 |
77.35 |
5km |
20:10 |
6:29 |
74.21 |
5M |
34:19 |
6:52 |
71.09 |
10km |
43:45 |
7:02 |
69.67 |
10M |
1:14:27 |
7:27 |
67.72 |
Half |
1:40:41 |
7:41 |
65.76 |
20M |
2:41:33 |
8:05 |
64.94 |
Mara |
3:38:28 |
8:20 |
64.04 |
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