Wed 17th Jan 2018 at 8:00am by Oranj
Run > Medium Long Run
-
Time
1:50:03
-
Miles
14.61
-
Min/mi
7:32
-
Pacing
94%
-
WAVA
68.10
-
Stride(cm)
132
-
Cals
1617
-
Cadence
162
-
BPM
150
-
%MHR
89.4
-
B/mi
1131
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Slippy snow/ice on the ring road so binned the Wytham loop, but working too hard anyway and started to blow, last 3 or 4 km.
===
1) 2km - 9:33(4:47/km) 143/152bpm 137cal 12.56/13.3kmph
2) 2km - 9:22(4:41/km) 148/152bpm 141cal 12.8/14.34kmph
3) 2km - 9:11(4:36/km) 145/150bpm 131cal 13.07/13.6kmph
4) 2km - 9:22(4:41/km) 150/153bpm 141cal 12.82/13.47kmph
5) 2km - 9:31(4:46/km) 151/155bpm 143cal 12.61/13.2kmph
6) 2km - 9:20(4:40/km) 152/155bpm 140cal 12.86/13.3kmph
7) 2km - 9:16(4:38/km) 153/155bpm 139cal 12.95/13.44kmph
8) 2km - 9:05(4:33/km) 151/153bpm 131cal 13.2/18.88kmph
9) 2km - 9:21(4:40/km) 152/158bpm 136cal 12.84/13.67kmph
10) 2km - 9:27(4:44/km) 152/156bpm 136cal 12.7/13.37kmph
11) 2km - 9:16(4:38/km) 154/157bpm 136cal 12.96/13.5kmph
12) 1.51km - 7:18(4:50/km) 153/157bpm 106cal 12.43/13.71kmph
9:33 9:22 9:11 9:22 9:31 9:20 9:16 9:05 9:21 9:27 9:16 7:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:48 |
3:48 |
7:36 |
136 94-145 |
1034 |
163 130-182 |
5/2 |
1.00 |
7:42 |
3:54 +4
|
7:48 |
145 142-150 |
1131 |
163 158-176 |
10/2 |
1.50 |
11:32 |
3:50 |
7:40 |
151 149-152 |
1159 |
164 162-166 |
16/3 |
2.00 |
15:16 |
3:44 |
7:27 |
149 142-152 |
1111 |
163 160-166 |
6/10 |
2.50 |
19:06 |
3:50 |
7:40 |
147 144-148 |
1126 |
162 158-168 |
2/6 |
3.00 |
22:49 |
3:43 |
7:26 |
143 133-149 |
1063 |
160 156-176 |
2/25 |
3.50 |
26:28 |
3:39 |
7:19 |
144 141-148 |
1053 |
161 160-164 |
0/14 |
4.00 |
30:13 |
3:45 |
7:30 |
149 146-151 |
1116 |
162 158-170 |
2/5 |
4.50 |
34:00 |
3:48 |
7:35 |
151 148-153 |
1145 |
161 160-162 |
9/1 |
5.00 |
37:46 |
3:45 |
7:31 |
149 144-151 |
1119 |
161 158-162 |
2/6 |
5.50 |
41:31 |
3:45 |
7:30 |
149 147-153 |
1117 |
161 160-164 |
3/3 |
6.00 |
45:35 |
4:05 +9
|
8:09 |
152 146-155 |
1239 |
162 94-178 |
9/1 |
6.50 |
49:24 |
3:48 |
7:37 |
153 149-155 |
1165 |
161 156-174 |
5/5 |
7.00 |
53:07 |
3:43 |
7:26 |
151 149-154 |
1122 |
161 158-166 |
3/11 |
7.50 |
56:52 |
3:46 |
7:31 |
152 150-153 |
1144 |
162 160-174 |
4/4 |
8.00 |
1:00:39 |
3:46 |
7:33 |
152 145-154 |
1147 |
162 160-170 |
5/3 |
8.50 |
1:04:19 |
3:41 |
7:21 |
153 151-155 |
1125 |
162 160-172 |
3/4 |
9.00 |
1:08:00 |
3:41 |
7:21 |
152 150-153 |
1118 |
162 160-164 |
7/7 |
9.50 |
1:11:36 |
3:36 |
7:12 |
149 140-153 |
1074 |
161 158-166 |
3/7 |
10.00 |
1:15:20 |
3:44 |
7:27 |
151 148-153 |
1125 |
162 160-166 |
7/3 |
10.50 |
1:19:07 |
3:47 |
7:33 |
152 148-156 |
1149 |
162 158-172 |
6/5 |
11.00 |
1:22:48 |
3:42 |
7:23 |
151 149-154 |
1116 |
163 160-172 |
1/8 |
11.50 |
1:26:38 |
3:50 |
7:40 |
153 150-158 |
1173 |
162 158-166 |
12/13 |
12.00 |
1:30:23 |
3:45 |
7:30 |
151 145-154 |
1133 |
162 160-164 |
7/4 |
12.50 |
1:34:14 |
3:51 |
7:42 |
154 151-157 |
1186 |
162 160-164 |
21/6 |
13.00 |
1:38:02 |
3:48 |
7:36 |
156 154-157 |
1186 |
162 160-164 |
13/3 |
13.50 |
1:41:43 |
3:40 |
7:21 |
152 144-156 |
1116 |
161 158-166 |
2/10 |
14.00 |
1:45:22 |
3:40 |
7:19 |
152 143-154 |
1112 |
163 160-166 |
3/5 |
14.50 |
1:49:28 |
4:06 +7
|
8:12 |
154 150-157 |
1263 |
163 98-178 |
12/1 |
14.61 |
1:50:22 |
54 |
8:15 |
154 152-156 |
1269 |
163 162-164 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
49.35% |
More |
800m |
3:31 |
7:05 |
56.43% |
More |
1km |
4:25 |
7:07 |
58.60% |
More |
Mile |
7:14 |
7:14 |
60.83% |
More |
5k |
22:56 |
7:23 |
65.25% |
More |
5 miles |
37:12 |
7:26 |
65.58% |
More |
10k |
46:20 |
7:27 |
65.79% |
More |
10 miles |
1:15:01 |
7:30 |
67.21% |
More |
Half |
1:38:24 |
7:31 |
67.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:46 |
6:46 |
64.97 |
5km |
22:00 |
7:05 |
68.03 |
5M |
36:05 |
7:13 |
67.61 |
10km |
45:14 |
7:17 |
67.39 |
10M |
1:14:11 |
7:25 |
67.96 |
Half |
1:38:15 |
7:30 |
67.39 |
20M |
2:32:33 |
7:38 |
68.78 |
Mara |
3:22:01 |
7:43 |
69.25 |
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