Mon 19th Mar 2018 at 9:00am by Jock Itch
Run > Long Run
- snow
- baltic
-
Time
2:35:34
-
Miles
20.01
-
Min/mi
7:46
-
Pacing
90%
-
WAVA
64.58
-
Stride(cm)
122
-
Cals
2090
-
Cadence
169
-
BPM
156
-
%MHR
81.9
-
B/mi
1209
-
Asc(m)
42
-
Hillscore
17
-
Surface
Trail
Notes & Comments
Wore XC spikes. Snow and ice so difficult. Hips screaming from halfway. Very tough.
Split Summary
===
1) 1m - 7:51(7:51/m) 170/183bpm 124cal 7.65/8.39mph
2) 1m - 7:30(7:30/m) 169/175bpm 118cal 7.99/8.22mph
3) 1m - 7:42(7:42/m) 167/182bpm 120cal 7.79/8.58mph
4) 1m - 7:24(7:24/m) 157/166bpm 118cal 8.11/9.02mph
5) 1m - 7:40(7:40/m) 162/178bpm 116cal 7.83/8.81mph
6) 1m - 7:24(7:24/m) 161/179bpm 117cal 8.1/8.64mph
7) 1m - 7:52(7:52/m) 159/171bpm 119cal 7.63/8.5mph
8) 1m - 7:33(7:33/m) 151/158bpm 110cal 7.95/11.08mph
9) 1m - 7:41(7:41/m) 147/157bpm 95cal 7.81/9.52mph
10) 1m - 7:46(7:46/m) 149/155bpm 93cal 7.72/12.54mph
11) 1m - 7:40(7:40/m) 149/156bpm 99cal 7.82/8.64mph
12) 1m - 7:49(7:49/m) 151/156bpm 95cal 7.68/8.41mph
13) 1m - 7:40(7:40/m) 152/159bpm 91cal 7.82/8.6mph
14) 1m - 7:49(7:49/m) 151/157bpm 92cal 7.68/9.56mph
15) 1m - 7:42(7:42/m) 152/157bpm 92cal 7.8/8.33mph
16) 1m - 7:48(7:48/m) 152/159bpm 97cal 7.7/7.97mph
17) 1m - 8:23(8:23/m) 156/163bpm 111cal 7.16/9.04mph
18) 1m - 8:27(8:27/m) 153/164bpm 96cal 7.1/9.98mph
19) 1m - 7:46(7:46/m) 151/159bpm 89cal 7.73/8.72mph
20) 1m - 8:05(8:05/m) 155/163bpm 98cal 7.42/8.04mph
21) 0.01m - 3(7:35/m) 152/152bpm 7.9/7.12mph
7:51 7:30 7:42 7:24 7:40 7:24 7:52 7:33 7:41 7:46 7:40 7:49 7:40 7:49 7:42 7:48 8:23 8:27 7:46 8:05 3
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:09 |
8:09 +20
|
8:09 |
165 90-183 |
1345 |
173 154-202 |
34/16 |
2.00 |
15:40 |
7:31 |
7:31 |
169 165-176 |
1270 |
172 166-178 |
11/22 |
3.00 |
23:23 |
7:43 |
7:43 |
167 157-182 |
1287 |
171 134-192 |
21/15 |
4.00 |
30:46 |
7:23 |
7:23 |
157 149-166 |
1160 |
172 166-202 |
29/31 |
5.00 |
38:26 |
7:40 |
7:40 |
163 158-177 |
1249 |
172 166-186 |
25/17 |
6.00 |
45:58 |
7:32 +8
|
7:32 |
161 154-179 |
1213 |
173 156-196 |
8/19 |
7.00 |
53:50 |
7:52 |
7:52 |
159 150-170 |
1251 |
171 154-190 |
30/16 |
8.00 |
1:01:23 |
7:33 |
7:33 |
151 142-158 |
1140 |
171 164-178 |
27/17 |
9.00 |
1:09:30 |
8:07 +27
|
8:07 |
147 135-157 |
1192 |
170 136-180 |
18/26 |
10.00 |
1:17:17 |
7:47 |
7:47 |
149 142-155 |
1159 |
170 162-200 |
18/17 |
11.00 |
1:24:57 |
7:41 |
7:41 |
149 141-156 |
1144 |
167 148-176 |
21/30 |
12.00 |
1:32:46 |
7:49 |
7:49 |
150 142-156 |
1172 |
168 162-178 |
7/13 |
13.00 |
1:40:26 |
7:41 |
7:41 |
151 144-159 |
1159 |
168 160-174 |
17/17 |
14.00 |
1:48:26 |
8:00 +12
|
8:00 |
151 143-156 |
1208 |
167 112-178 |
19/15 |
15.00 |
1:56:10 |
7:44 |
7:44 |
152 145-156 |
1175 |
168 150-178 |
5/10 |
16.00 |
2:03:56 |
7:46 |
7:46 |
153 144-159 |
1189 |
168 160-198 |
14/8 |
17.00 |
2:12:20 |
8:24 |
8:24 |
156 148-163 |
1309 |
166 150-174 |
33/12 |
18.00 |
2:20:47 |
8:27 |
8:27 |
153 146-163 |
1294 |
165 154-188 |
17/23 |
19.00 |
2:28:33 |
7:46 |
7:46 |
151 141-159 |
1173 |
168 154-172 |
11/27 |
20.00 |
2:36:38 |
8:05 |
8:05 |
155 150-163 |
1254 |
168 152-178 |
13/10 |
Elevation
Biggest Climbs (m) |
Min/mi |
23 2.9% |
7:50
|
22 1.7% |
8:12
|
21 2.5% |
7:42
|
21 3.9% |
8:48
|
18 2.6% |
7:29
|
16 2.5% |
7:26
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
169 |
20 |
2:35:53 |
7:48 |
Walk |
0.5 |
117 |
0 |
48 |
46:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
47.14% |
More |
800m |
3:32 |
7:07 |
53.85% |
More |
1km |
4:29 |
7:13 |
55.34% |
More |
Mile |
7:22 |
7:22 |
57.35% |
More |
5k |
23:23 |
7:32 |
61.49% |
More |
5 miles |
37:48 |
7:34 |
61.91% |
More |
10k |
47:10 |
7:35 |
61.95% |
More |
10 miles |
1:16:40 |
7:40 |
62.97% |
More |
Half |
1:41:00 |
7:43 |
63.23% |
More |
20 miles |
2:36:38 |
7:50 |
64.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
62.77 |
5km |
22:04 |
7:06 |
65.17 |
5M |
36:21 |
7:16 |
64.38 |
10km |
45:39 |
7:21 |
64.00 |
10M |
1:15:11 |
7:31 |
64.21 |
Half |
1:39:47 |
7:37 |
63.51 |
20M |
2:35:29 |
7:46 |
64.59 |
Mara |
3:26:22 |
7:53 |
64.89 |
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