Sun 28th Jan 2018 at 9:00am by puzzler
Run > Medium Long Run
-
Time
2:21:04
-
Miles
15.01
-
Min/mi
9:24
-
Pacing
92%
-
WAVA
52.79
-
Stride(cm)
106
-
Cals
1370
-
Cadence
162
-
BPM
139
-
%MHR
75.3
-
B/mi
1309
-
Asc(m)
42
-
Surface
Road
Notes & Comments
To Crosness and back. Last couple of miles were tough and just shows how much fitness I’ve lost.
Split Summary
===
1) 1m - 9:14(9:14/m) 135/145bpm 114cal 6.5/8.14mph
2) 1m - 8:45(8:45/m) 140/146bpm 111cal 6.86/7.58mph
3) 1m - 9:11(9:11/m) 140/152bpm 112cal 6.53/7.1mph
4) 1m - 9:11(9:11/m) 141/145bpm 110cal 6.54/6.93mph
5) 1m - 9:04(9:04/m) 139/145bpm 99cal 6.62/6.85mph
6) 1m - 9:17(9:17/m) 138/145bpm 92cal 6.46/6.78mph
7) 1m - 9:09(9:09/m) 138/143bpm 89cal 6.56/6.78mph
8) 1m - 9:17(9:17/m) 139/145bpm 89cal 6.47/6.97mph
9) 1m - 9:13(9:13/m) 142/147bpm 96cal 6.51/6.78mph
10) 1m - 9:21(9:21/m) 140/146bpm 83cal 6.42/6.57mph
11) 1m - 9:14(9:14/m) 141/148bpm 86cal 6.5/7.06mph
12) 1m - 9:16(9:16/m) 143/147bpm 89cal 6.48/6.93mph
13) 1m - 9:38(9:38/m) 141/148bpm 80cal 6.23/6.82mph
14) 1m - 10:04(10:04/m) 139/142bpm 65cal 5.96/6.32mph
15) 1m - 11:08(11:08/m) 134/139bpm 55cal 5.39/6.05mph
16) 0.01m - 3(7:39/m) 131/132bpm 7.84/5.3mph
9:14 8:45 9:11 9:11 9:04 9:17 9:09 9:17 9:13 9:21 9:14 9:16 9:38 10:04 11:08 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:48 |
4:48 |
9:37 |
132 94-145 |
1269 |
168 120-178 |
4/6 |
1.00 |
9:13 |
4:25 |
8:50 |
138 131-145 |
1219 |
168 158-172 |
6/3 |
1.50 |
13:34 |
4:21 |
8:41 |
140 135-146 |
1216 |
167 162-172 |
7/9 |
2.00 |
17:58 |
4:24 |
8:48 |
140 134-142 |
1232 |
166 162-170 |
3/5 |
2.50 |
22:33 |
4:35 |
9:10 |
141 134-152 |
1293 |
165 156-170 |
6/6 |
3.00 |
27:08 |
4:35 |
9:11 |
139 135-143 |
1276 |
164 156-166 |
6/6 |
3.50 |
31:49 |
4:40 |
9:21 |
141 134-145 |
1318 |
164 158-168 |
12/12 |
4.00 |
36:19 |
4:31 |
9:01 |
142 139-145 |
1281 |
163 158-168 |
6/4 |
4.50 |
40:48 |
4:28 |
8:57 |
141 136-145 |
1261 |
164 162-168 |
8/5 |
5.00 |
45:24 |
4:36 |
9:12 |
138 135-142 |
1269 |
162 154-164 |
6/2 |
5.50 |
50:06 |
4:42 |
9:25 |
137 133-141 |
1289 |
162 160-166 |
5/7 |
6.00 |
54:40 |
4:34 |
9:09 |
138 133-145 |
1262 |
162 160-166 |
3/5 |
6.50 |
59:12 |
4:32 |
9:04 |
139 135-142 |
1260 |
163 154-166 |
7/9 |
7.00 |
1:03:50 |
4:37 |
9:15 |
138 133-143 |
1276 |
162 156-166 |
7/2 |
7.50 |
1:08:33 |
4:43 |
9:27 |
138 133-143 |
1303 |
161 156-164 |
3/5 |
8.00 |
1:13:06 |
4:33 |
9:06 |
141 136-145 |
1283 |
162 152-166 |
6/2 |
8.50 |
1:17:40 |
4:34 |
9:08 |
142 138-147 |
1297 |
161 156-164 |
2/5 |
9.00 |
1:22:19 |
4:40 |
9:19 |
143 139-147 |
1332 |
161 156-164 |
2/3 |
9.50 |
1:27:00 |
4:41 |
9:21 |
140 132-146 |
1310 |
161 156-164 |
5/5 |
10.00 |
1:31:41 |
4:40 |
9:21 |
139 136-142 |
1299 |
163 160-168 |
7/4 |
10.50 |
1:36:16 |
4:36 |
9:11 |
139 136-144 |
1277 |
162 158-166 |
4/3 |
11.00 |
1:40:54 |
4:38 |
9:16 |
143 139-148 |
1325 |
162 160-166 |
2/3 |
11.50 |
1:45:27 |
4:33 |
9:06 |
143 140-147 |
1302 |
161 156-164 |
4/6 |
12.00 |
1:50:10 |
4:43 |
9:26 |
142 139-145 |
1339 |
160 152-164 |
13/14 |
12.50 |
1:55:04 |
4:54 |
9:48 |
141 137-145 |
1381 |
159 152-162 |
7/4 |
13.00 |
1:59:49 |
4:44 |
9:29 |
142 131-148 |
1346 |
158 154-162 |
5/7 |
13.50 |
2:04:46 |
4:58 |
9:56 |
139 135-142 |
1380 |
157 152-160 |
4/4 |
14.00 |
2:09:52 |
5:06 |
10:12 |
138 134-142 |
1407 |
156 154-162 |
3/7 |
14.50 |
2:15:14 |
5:22 |
10:43 |
136 132-139 |
1458 |
155 152-158 |
8/6 |
15.00 |
2:21:12 |
5:58 +11
|
11:55 |
132 126-138 |
1573 |
154 120-158 |
3/4 |
15.01 |
2:21:15 |
3 |
9:56 |
131 130-132 |
1301 |
155 154-156 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
161 |
15 |
2:20:51 |
9:24 |
Walk |
0.3 |
120 |
0 |
23 |
22:09 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:15 |
39.96% |
More |
800m |
4:11 |
8:25 |
45.95% |
More |
1km |
5:12 |
8:22 |
48.17% |
More |
Mile |
8:35 |
8:35 |
49.64% |
More |
5k |
27:48 |
8:57 |
52.15% |
More |
5 miles |
45:10 |
9:02 |
52.23% |
More |
10k |
56:16 |
9:03 |
52.36% |
More |
10 miles |
1:31:20 |
9:08 |
53.31% |
More |
Half |
2:00:45 |
9:13 |
53.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:18 |
8:18 |
51.32 |
5km |
27:10 |
8:45 |
53.35 |
5M |
44:41 |
8:56 |
52.80 |
10km |
56:05 |
9:02 |
52.53 |
10M |
1:32:15 |
9:14 |
52.78 |
Half |
2:02:21 |
9:20 |
52.25 |
20M |
3:10:27 |
9:31 |
53.19 |
Mara |
4:12:36 |
9:38 |
53.47 |
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