Sun 4th Feb 2018 at 8:00am by ascoey
Run > Medium Long Run
- v cold
-
Time
1:48:15
-
Miles
10.23
-
Min/mi
10:35
-
Pacing
86%
-
WAVA
44.53
-
Stride(cm)
97
-
Cals
1208
-
Cadence
156
-
BPM
121
-
%MHR
71.8
-
B/mi
1285
-
Asc(m)
42
-
Hillscore
8
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1.02m - 10:01(9:48/m) 143/165bpm 186cal 6.13/7.78mph
2) 0.06m - 1:00(15:48/m) 104/119bpm 7cal 3.8/6.07mph
3) 0.91m - 9:19(10:18/m) 119/129bpm 113cal 5.83/6.59mph
4) 0.04m - 57(23:05/m) 119/128bpm 11cal 2.6/5.43mph
5) 1.02m - 10:53(10:40/m) 119/125bpm 121cal 5.62/6.2mph
6) 0.06m - 51(15:04/m) 110/121bpm 7cal 3.98/6.01mph
7) 0.89m - 9:09(10:16/m) 123/134bpm 111cal 5.85/6.78mph
8) 0.06m - 50(14:49/m) 120/128bpm 9cal 4.05/5.93mph
9) 1m - 10:02(10:02/m) 122/134bpm 110cal 5.98/6.39mph
10) 0.06m - 59(15:12/m) 115/133bpm 9cal 3.95/6.37mph
11) 1.02m - 10:01(9:48/m) 117/124bpm 86cal 6.13/6.3mph
12) 0.06m - 58(15:48/m) 115/119bpm 7cal 3.8/6.14mph
13) 0.98m - 10:08(10:21/m) 119/130bpm 95cal 5.8/6.2mph
14) 0.06m - 54(15:01/m) 105/124bpm 5cal 4/5.85mph
15) 1.01m - 10:09(10:03/m) 121/130bpm 104cal 5.97/6.8mph
16) 0.05m - 50(16:43/m) 111/123bpm 5cal 3.59/6.03mph
17) 1.03m - 11:45(11:26/m) 121/137bpm 115cal 5.25/6.49mph
18) 0.05m - 46(15:33/m) 117/126bpm 6cal 3.86/6.1mph
19) 0.85m - 8:43(10:18/m) 125/132bpm 101cal 5.82/6.05mph
10:01 1:00 9:19 57 10:53 51 9:09 50 10:02 59 10:01 58 10:08 54 10:09 50 11:45 46 8:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:54 |
4:54 |
9:48 |
124 47-161 |
1215 |
158 154-166 |
3/15 |
1.00 |
9:45 |
4:52 |
9:43 |
155 119-165 |
1506 |
159 156-166 |
1/19 |
1.50 |
15:09 |
5:24 |
10:48 |
112 94-129 |
1209 |
149 110-168 |
5/10 |
2.00 |
20:40 |
5:31 |
11:01 |
123 117-128 |
1356 |
157 118-174 |
8/4 |
2.50 |
26:36 |
5:57 |
11:53 |
117 107-124 |
1391 |
153 96-168 |
1/10 |
3.00 |
31:37 |
5:01 |
10:01 |
121 116-125 |
1213 |
160 156-168 |
7/6 |
3.50 |
36:59 |
5:21 |
10:43 |
117 97-126 |
1253 |
154 108-168 |
11/4 |
4.00 |
42:09 |
5:10 |
10:20 |
126 119-133 |
1302 |
160 154-172 |
15/5 |
4.50 |
47:36 |
5:27 |
10:55 |
120 113-128 |
1309 |
154 104-170 |
7/9 |
5.00 |
52:28 |
4:52 |
9:45 |
123 118-127 |
1199 |
162 156-170 |
5/5 |
5.50 |
57:40 |
5:12 |
10:23 |
117 100-134 |
1215 |
150 108-170 |
3/10 |
6.00 |
1:02:36 |
4:56 |
9:52 |
116 110-121 |
1144 |
161 156-170 |
2/15 |
6.50 |
1:08:06 |
5:30 +4
|
11:00 |
117 111-122 |
1287 |
152 104-168 |
11/3 |
7.00 |
1:13:17 |
5:12 |
10:23 |
119 114-125 |
1236 |
160 156-166 |
5/12 |
7.50 |
1:18:40 |
5:23 +3
|
10:45 |
116 97-130 |
1248 |
153 112-170 |
7/10 |
8.00 |
1:23:45 |
5:04 |
10:09 |
123 113-130 |
1248 |
163 156-172 |
12/3 |
8.50 |
1:29:50 |
6:06 +8
|
12:12 |
115 97-128 |
1402 |
152 108-170 |
4/8 |
9.00 |
1:35:49 |
5:58 +5
|
11:57 |
121 110-128 |
1445 |
160 120-168 |
7/7 |
9.50 |
1:41:08 |
5:19 |
10:39 |
122 107-136 |
1298 |
153 102-170 |
16/3 |
10.00 |
1:46:16 |
5:08 |
10:16 |
126 121-132 |
1293 |
160 156-170 |
20/0 |
10.23 |
1:48:34 |
2:18 |
10:11 |
128 122-131 |
1304 |
161 158-168 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.9 |
160 |
9.8 |
1:40:51 |
10:19 |
Walk |
6.8 |
113 |
0.4 |
7:23 |
16:58 |
Still |
0.1 |
- |
- |
7 |
- |
Pause |
0.2 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:15 |
34.72% |
More |
800m |
4:40 |
9:24 |
39.71% |
More |
1km |
5:52 |
9:26 |
41.33% |
More |
Mile |
9:40 |
9:40 |
42.74% |
More |
5k |
31:58 |
10:17 |
43.95% |
More |
5 miles |
51:41 |
10:20 |
44.19% |
More |
10k |
1:04:42 |
10:25 |
44.06% |
More |
10 miles |
1:46:09 |
10:37 |
44.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
48.60 |
5km |
29:24 |
9:28 |
47.79 |
5M |
49:28 |
9:54 |
46.18 |
10km |
1:02:45 |
10:06 |
45.43 |
10M |
1:45:35 |
10:34 |
44.59 |
Half |
2:21:52 |
10:50 |
43.55 |
20M |
3:45:22 |
11:16 |
43.44 |
Mara |
5:02:48 |
11:33 |
43.12 |
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