Sun 14th Jan 2018 at 8:00am by Dillthedog
Run > Medium Long Run
-
Time
1:57:46
-
Miles
12.04
-
Min/mi
9:47
-
Pacing
73%
-
WAVA
51.09
-
Stride(cm)
92
-
Cals
988
-
Cadence
178
-
BPM
117
-
%MHR
69
-
B/mi
1141
-
Asc(m)
42
-
Hillscore
8
-
Surface
Road
Notes & Comments
Bit shorter than planned (16) but recovering from cold still
Split Summary
===
1) 1m - 9:57(9:57/m) 115/125bpm 104cal 6.03/6.76mph
2) 1m - 9:39(9:39/m) 120/125bpm 102cal 6.22/6.47mph
3) 1m - 9:48(9:48/m) 118/123bpm 96cal 6.12/6.78mph
4) 1m - 10:33(10:33/m) 118/129bpm 97cal 5.69/7.64mph
5) 1m - 9:56(9:56/m) 118/125bpm 87cal 6.04/7.03mph
6) 1m - 9:36(9:36/m) 116/121bpm 75cal 6.25/6.41mph
7) 1m - 9:22(9:22/m) 118/125bpm 71cal 6.4/6.7mph
8) 1m - 9:46(9:46/m) 113/120bpm 67cal 6.14/6.74mph
9) 1m - 10:14(10:14/m) 115/125bpm 83cal 5.87/7.01mph
10) 1m - 9:29(9:29/m) 115/119bpm 64cal 6.33/7.31mph
11) 1m - 9:31(9:31/m) 118/122bpm 70cal 6.3/6.41mph
12) 1m - 9:30(9:30/m) 119/122bpm 70cal 6.32/6.62mph
13) 0.04m - 25(10:02/m) 118/119bpm 2cal 5.98/6.24mph
9:57 9:39 9:48 10:33 9:56 9:36 9:22 9:46 10:14 9:29 9:31 9:30 25
-
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 |
5:06 |
5:06 |
10:12 |
109 81-119 |
1111 |
176 158-180 |
3/4 |
1.00 |
9:57 |
4:51 |
9:41 |
120 117-125 |
1163 |
180 178-180 |
2/3 |
1.50 |
14:49 |
4:53 |
9:45 |
119 116-122 |
1161 |
180 180-182 |
3/2 |
2.00 |
19:35 |
4:46 |
9:32 |
120 116-125 |
1145 |
180 178-182 |
2/3 |
2.50 |
24:29 |
4:54 |
9:47 |
119 116-123 |
1165 |
180 178-180 |
7/4 |
3.00 |
29:24 |
4:55 |
9:49 |
118 112-120 |
1158 |
178 176-180 |
8/6 |
3.50 |
35:11 |
5:47 |
11:34 |
123 111-129 |
1423 |
176 174-178 |
32/2 |
4.00 |
39:56 |
4:46 |
9:32 |
111 104-120 |
1058 |
175 172-178 |
1/34 |
4.50 |
44:51 |
4:55 |
9:49 |
120 115-125 |
1179 |
178 176-180 |
13/4 |
5.00 |
49:53 |
5:01 |
10:03 |
116 110-122 |
1165 |
175 126-178 |
5/8 |
5.50 |
54:43 |
4:50 |
9:40 |
116 111-119 |
1122 |
179 176-180 |
3/1 |
6.00 |
59:28 |
4:45 |
9:31 |
117 115-121 |
1113 |
180 180-182 |
2/2 |
6.50 |
1:04:11 |
4:43 |
9:27 |
118 115-124 |
1114 |
179 150-182 |
4/4 |
7.00 |
1:08:50 |
4:39 |
9:18 |
117 114-121 |
1088 |
180 180-182 |
5/4 |
7.50 |
1:13:38 |
4:48 |
9:36 |
116 110-120 |
1113 |
175 100-180 |
8/7 |
8.00 |
1:20:47 |
7:09 +2:11
|
14:19 |
111 89-119 |
1588 |
176 98-180 |
9/12 |
8.50 |
1:26:11 |
5:24 |
10:47 |
120 112-125 |
1294 |
176 122-180 |
30/1 |
9.00 |
1:31:01 |
4:50 |
9:41 |
110 102-119 |
1065 |
176 170-180 |
2/34 |
9.50 |
1:35:46 |
4:45 |
9:30 |
115 110-119 |
1092 |
178 176-180 |
6/10 |
10.00 |
1:40:30 |
4:44 |
9:28 |
115 112-118 |
1088 |
180 178-182 |
3/5 |
10.50 |
1:45:16 |
4:46 |
9:33 |
117 115-119 |
1117 |
180 180-182 |
4/3 |
11.00 |
1:50:01 |
4:45 |
9:30 |
119 112-122 |
1130 |
181 180-182 |
1/2 |
11.50 |
1:54:46 |
4:44 |
9:29 |
118 115-120 |
1118 |
180 180-182 |
3/3 |
12.00 |
1:59:31 |
4:46 |
9:31 |
119 116-122 |
1133 |
179 172-180 |
7/7 |
12.04 |
1:59:54 |
23 |
9:50 |
118 118-118 |
1160 |
179 176-180 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
178 |
12 |
1:57:26 |
9:46 |
Walk |
2.1 |
114 |
0 |
2:28 |
2:33:46 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
38.07% |
More |
800m |
4:35 |
9:14 |
42.59% |
More |
1km |
5:46 |
9:16 |
44.21% |
More |
Mile |
9:19 |
9:19 |
46.45% |
More |
5k |
29:19 |
9:26 |
50.23% |
More |
5 miles |
49:08 |
9:50 |
48.82% |
More |
10k |
1:00:54 |
9:48 |
49.20% |
More |
10 miles |
1:39:53 |
9:59 |
49.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
52.98 |
5km |
27:33 |
8:52 |
53.45 |
5M |
45:54 |
9:11 |
52.26 |
10km |
57:56 |
9:19 |
51.72 |
10M |
1:36:31 |
9:39 |
51.32 |
Half |
2:08:55 |
9:50 |
50.45 |
20M |
3:22:56 |
10:09 |
50.79 |
Mara |
4:31:05 |
10:21 |
50.70 |
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