Wed 31st Jan 2018 at 11:00am by FergusG
Run > Medium Long Run
-
Time
1:52:27
-
Miles
14.10
-
Min/mi
7:59
-
Pacing
83%
-
WAVA
60.39
-
Stride(cm)
117
-
Cals
1169
-
Cadence
173
-
BPM
151
-
%MHR
75.3
-
B/mi
1202
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
PD55-70/18: W07D3 Medium-Long Run
Split Summary
===
1) 0.03km - 12(6:01/km) 103/109bpm 9.98/13.13kmph
2) 22.53km - 1:51:37(4:57/km) 151/180bpm 1162cal 12.11/13.71kmph
3) 0.13km - 38(5:01/km) 160/161bpm 7cal 11.97/12.53kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:51 |
3:51 |
7:42 |
131 100-140 |
1008 |
175 172-180 |
2/3 |
1.00 |
7:41 |
3:51 |
7:41 |
143 134-151 |
1099 |
175 174-178 |
2/6 |
1.50 |
11:36 |
3:54 |
7:48 |
147 143-157 |
1148 |
175 172-180 |
4/3 |
2.00 |
15:34 |
3:59 |
7:57 |
147 143-153 |
1169 |
174 172-178 |
3/5 |
2.50 |
19:27 |
3:52 |
7:45 |
148 144-154 |
1147 |
173 172-178 |
4/3 |
3.00 |
23:23 |
3:57 |
7:53 |
148 143-154 |
1167 |
173 172-176 |
2/4 |
3.50 |
27:17 |
3:54 |
7:48 |
153 148-159 |
1194 |
173 170-176 |
10/3 |
4.00 |
31:21 |
4:03 |
8:07 |
154 147-159 |
1250 |
172 164-178 |
6/9 |
4.50 |
35:20 |
3:59 |
7:58 |
151 147-157 |
1203 |
172 170-174 |
5/1 |
5.00 |
39:16 |
3:56 |
7:52 |
151 147-156 |
1188 |
173 170-176 |
6/9 |
5.50 |
43:18 |
4:02 |
8:04 |
152 143-158 |
1226 |
172 162-178 |
4/5 |
6.00 |
47:13 |
3:55 |
7:50 |
150 147-158 |
1174 |
172 170-176 |
0/7 |
6.50 |
51:09 |
3:56 |
7:52 |
152 145-157 |
1196 |
172 170-176 |
4/3 |
7.00 |
55:07 |
3:58 |
7:57 |
149 144-155 |
1183 |
172 170-176 |
2/2 |
7.50 |
59:03 |
3:56 |
7:53 |
154 148-158 |
1213 |
173 170-180 |
3/2 |
8.00 |
1:03:02 |
3:59 |
7:58 |
152 143-158 |
1211 |
172 170-176 |
2/3 |
8.50 |
1:07:02 |
4:00 |
7:59 |
154 150-157 |
1230 |
172 170-176 |
4/1 |
9.00 |
1:10:58 |
3:56 |
7:53 |
155 147-180 |
1222 |
173 170-178 |
8/2 |
9.50 |
1:14:57 |
3:59 |
7:57 |
153 148-157 |
1217 |
173 170-178 |
7/6 |
10.00 |
1:18:52 |
3:55 |
7:50 |
152 147-157 |
1190 |
173 170-178 |
3/7 |
10.50 |
1:22:56 |
4:04 |
8:08 |
150 144-154 |
1220 |
172 120-178 |
2/7 |
11.00 |
1:27:57 |
5:01 |
10:03 |
148 139-152 |
1487 |
169 120-178 |
6/15 |
11.50 |
1:31:47 |
3:49 |
7:39 |
151 143-156 |
1155 |
176 174-178 |
5/1 |
12.00 |
1:35:41 |
3:55 |
7:49 |
153 151-157 |
1197 |
174 172-176 |
4/5 |
12.50 |
1:39:38 |
3:57 |
7:54 |
156 153-158 |
1232 |
174 172-180 |
5/1 |
13.00 |
1:43:44 |
4:05 |
8:10 |
154 148-158 |
1258 |
173 164-176 |
4/7 |
13.50 |
1:47:41 |
3:58 |
7:55 |
154 150-159 |
1220 |
173 170-176 |
4/3 |
14.00 |
1:51:39 |
3:58 |
7:57 |
155 150-171 |
1231 |
173 170-176 |
3/2 |
14.10 |
1:52:26 |
47 |
7:52 |
160 158-162 |
1260 |
173 170-176 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
173 |
14.1 |
1:50:56 |
7:53 |
Walk |
0.5 |
121 |
0 |
32 |
43:18 |
Still |
0.9 |
- |
- |
58 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:26 |
43.49% |
More |
800m |
3:43 |
7:29 |
50.34% |
More |
1km |
4:40 |
7:31 |
52.25% |
More |
Mile |
7:38 |
7:38 |
54.57% |
More |
5k |
24:09 |
7:46 |
58.61% |
More |
5 miles |
39:13 |
7:51 |
58.70% |
More |
10k |
48:51 |
7:52 |
58.84% |
More |
10 miles |
1:18:49 |
7:53 |
60.23% |
More |
Half |
1:44:27 |
7:58 |
60.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
61.21 |
5km |
22:38 |
7:17 |
62.55 |
5M |
37:28 |
7:30 |
61.46 |
10km |
47:11 |
7:36 |
60.91 |
10M |
1:18:07 |
7:49 |
60.77 |
Half |
1:44:01 |
7:56 |
59.90 |
20M |
2:42:53 |
8:09 |
60.61 |
Mara |
3:36:52 |
8:17 |
60.70 |
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