Sun 4th Feb 2018 at 6:00am by FergusG
Run > Long Run
-
Time
2:57:12
-
Miles
21.01
-
Min/mi
8:26
-
Pacing
92%
-
WAVA
58.74
-
Stride(cm)
111
-
Cals
1545
-
Cadence
173
-
BPM
149
-
%MHR
74.3
-
B/mi
1254
-
Asc(m)
42
-
Surface
Road
Notes & Comments
PD55-70/18: W07D7 Long Run
Split Summary
===
1) 0km - 4(37:08/km) 109/110bpm 1.62/0.13kmph
2) 33.8km - 2:57:05(5:14/km) 149/172bpm 1545cal 11.45/12.7kmph
3) 0.01km - 4(5:38/km) 158/158bpm 10.65/12.12kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
8:15 |
8:15 |
8:15 |
141 104-150 |
1163 |
174 170-176 |
2.00 |
16:32 |
8:17 |
8:17 |
149 144-158 |
1233 |
173 168-178 |
3.00 |
24:45 |
8:13 |
8:13 |
150 140-156 |
1234 |
172 172-178 |
4.00 |
33:10 |
8:25 |
8:25 |
152 142-158 |
1280 |
172 168-182 |
5.00 |
41:23 |
8:13 |
8:13 |
148 142-155 |
1217 |
172 170-178 |
6.00 |
49:44 |
8:21 |
8:21 |
148 140-155 |
1235 |
172 166-176 |
7.00 |
58:03 |
8:19 |
8:19 |
151 144-157 |
1255 |
173 170-182 |
8.00 |
1:06:14 |
8:11 |
8:11 |
147 139-155 |
1202 |
173 170-176 |
9.00 |
1:14:31 |
8:17 |
8:17 |
149 143-153 |
1235 |
172 170-178 |
10.00 |
1:23:38 |
9:07 |
9:07 |
150 136-171 |
1367 |
170 96-176 |
11.00 |
1:32:27 |
8:49 |
8:49 |
148 128-164 |
1305 |
172 166-176 |
12.00 |
1:40:57 |
8:30 |
8:30 |
145 127-155 |
1232 |
173 166-178 |
13.00 |
1:49:22 |
8:25 |
8:25 |
147 128-156 |
1237 |
173 170-176 |
14.00 |
1:57:58 |
8:36 |
8:36 |
151 140-158 |
1299 |
172 170-176 |
15.00 |
2:06:30 |
8:32 |
8:32 |
152 141-160 |
1298 |
172 170-178 |
16.00 |
2:14:33 |
8:03 |
8:03 |
147 141-158 |
1184 |
174 172-178 |
17.00 |
2:23:49 |
9:16 |
9:16 |
157 141-172 |
1455 |
172 166-178 |
18.00 |
2:32:19 |
8:30 |
8:30 |
147 132-171 |
1248 |
173 168-176 |
19.00 |
2:40:47 |
8:28 |
8:28 |
145 134-157 |
1227 |
174 120-178 |
20.00 |
2:49:07 |
8:20 |
8:20 |
143 131-159 |
1192 |
174 168-180 |
21.00 |
2:57:08 |
8:01 |
8:01 |
154 146-161 |
1234 |
176 172-182 |
21.01 |
2:57:12 |
4 |
9:02 |
158 158-158 |
1428 |
176 174-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
172 |
21 |
2:56:33 |
8:25 |
Walk |
0.2 |
114 |
0 |
20 |
17:08 |
Still |
0.2 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:43 |
41.90% |
More |
800m |
3:55 |
7:52 |
47.82% |
More |
1km |
4:54 |
7:53 |
49.87% |
More |
Mile |
7:58 |
7:58 |
52.27% |
More |
5k |
25:32 |
8:13 |
55.47% |
More |
5 miles |
41:15 |
8:15 |
55.83% |
More |
10k |
51:22 |
8:16 |
55.95% |
More |
10 miles |
1:23:36 |
8:22 |
56.79% |
More |
Half |
1:50:08 |
8:24 |
57.01% |
More |
20 miles |
2:48:51 |
8:27 |
58.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
59.18 |
5km |
23:22 |
7:31 |
60.59 |
5M |
38:41 |
7:44 |
59.52 |
10km |
48:43 |
7:50 |
58.99 |
10M |
1:20:40 |
8:04 |
58.85 |
Half |
1:47:24 |
8:12 |
58.01 |
20M |
2:48:11 |
8:25 |
58.70 |
Mara |
3:43:55 |
8:33 |
58.79 |
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