Tue 8th May 2018 at 10:00am by K5 Gus
Run > Medium Long Run
-
Time
1:56:25
-
Miles
14.01
-
Min/mi
8:19
-
Pacing
91%
-
WAVA
61.58
-
Stride(cm)
109
-
Cals
1231
-
Cadence
177
-
BPM
148
-
%MHR
78.6
-
B/mi
1229
-
Asc(m)
281
-
Hillscore
19
-
Surface
Road
Notes & Comments
Auchlyne, Ledcharrie, KJ, GOH, Acharn.
Legs still a bit tired from Sunday's race.
Split Summary
===
1) 1m - 8:30(8:30/m) 127/139bpm 86cal 7.06/7.78mph
2) 1m - 8:39(8:39/m) 141/151bpm 101cal 6.93/7.6mph
3) 1m - 8:07(8:07/m) 147/155bpm 98cal 7.39/8.64mph
4) 1m - 8:13(8:13/m) 148/158bpm 98cal 7.3/8.06mph
5) 1m - 8:02(8:02/m) 149/157bpm 95cal 7.48/8.39mph
6) 1m - 9:28(9:28/m) 156/170bpm 119cal 6.34/7.74mph
7) 1m - 8:32(8:32/m) 155/170bpm 105cal 7.04/7.68mph
8) 1m - 8:25(8:25/m) 154/160bpm 102cal 7.14/7.87mph
9) 1m - 8:23(8:23/m) 155/157bpm 103cal 7.15/7.56mph
10) 1m - 8:30(8:30/m) 155/158bpm 102cal 7.06/7.87mph
11) 1m - 7:55(7:55/m) 144/153bpm 55cal 7.58/9.6mph
12) 1m - 7:38(7:38/m) 147/155bpm 62cal 7.85/9.12mph
13) 1m - 7:43(7:43/m) 143/147bpm 45cal 7.77/8.5mph
14) 1m - 8:12(8:12/m) 146/161bpm 58cal 7.32/8.43mph
15) 0.02m - 9(10:04/m) 160/161bpm 2cal 5.96/5.63mph
8:30 8:39 8:07 8:13 8:02 9:28 8:32 8:25 8:23 8:30 7:55 7:38 7:43 8:12 9
-
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.
|
0.50 |
4:14 |
4:14 |
8:28 |
124 70-139 |
1050 |
178 116-188 |
6/10 |
1.00 |
8:29 |
4:15 |
8:30 |
130 122-135 |
1106 |
175 172-178 |
4/6 |
1.50 |
12:45 |
4:16 |
8:31 |
138 129-144 |
1176 |
175 172-180 |
13/2 |
2.00 |
17:08 |
4:23 |
8:47 |
144 137-151 |
1264 |
175 172-178 |
16/6 |
2.50 |
21:15 |
4:07 |
8:15 |
147 143-152 |
1212 |
177 174-182 |
6/8 |
3.00 |
25:15 |
4:00 |
8:00 |
147 142-155 |
1175 |
177 168-182 |
5/6 |
3.50 |
29:21 |
4:06 |
8:12 |
149 144-153 |
1223 |
177 174-180 |
5/8 |
4.00 |
33:28 |
4:07 |
8:14 |
148 135-158 |
1219 |
177 172-182 |
5/9 |
4.50 |
37:34 |
4:05 |
8:11 |
150 143-157 |
1227 |
177 172-180 |
13/5 |
5.00 |
41:30 |
3:56 |
7:53 |
149 145-155 |
1174 |
178 176-182 |
7/17 |
5.50 |
45:42 |
4:12 |
8:23 |
150 139-155 |
1258 |
177 172-184 |
5/5 |
6.00 |
50:58 |
5:16 |
10:33 |
160 154-170 |
1687 |
175 166-180 |
49/0 |
6.50 |
55:12 |
4:13 |
8:27 |
156 151-170 |
1318 |
176 170-182 |
10/1 |
7.00 |
59:29 |
4:18 |
8:35 |
154 151-159 |
1323 |
176 144-180 |
12/4 |
7.50 |
1:03:44 |
4:14 |
8:29 |
155 143-160 |
1314 |
178 172-182 |
24/4 |
8.00 |
1:07:54 |
4:10 |
8:21 |
153 151-158 |
1277 |
177 172-182 |
6/1 |
8.50 |
1:12:02 |
4:08 |
8:16 |
155 153-157 |
1281 |
178 172-188 |
14/2 |
9.00 |
1:16:18 |
4:15 |
8:31 |
155 152-157 |
1320 |
177 174-182 |
11/1 |
9.50 |
1:20:39 |
4:21 |
8:42 |
155 147-158 |
1349 |
177 174-182 |
11/3 |
10.00 |
1:24:47 |
4:09 |
8:18 |
155 153-157 |
1285 |
177 174-180 |
12/2 |
10.50 |
1:29:09 |
4:22 |
8:44 |
150 143-153 |
1310 |
176 168-180 |
7/2 |
11.00 |
1:32:42 |
3:33 |
7:06 |
138 122-146 |
979 |
181 176-188 |
0/51 |
11.50 |
1:36:36 |
3:54 |
7:47 |
148 142-155 |
1152 |
180 174-186 |
2/19 |
12.00 |
1:40:21 |
3:45 |
7:29 |
146 140-152 |
1094 |
180 176-188 |
0/29 |
12.50 |
1:44:10 |
3:49 |
7:38 |
143 136-147 |
1091 |
178 176-182 |
3/23 |
13.00 |
1:48:04 |
3:54 |
7:49 |
143 134-146 |
1117 |
177 174-178 |
1/20 |
13.50 |
1:52:00 |
3:56 |
7:53 |
144 142-146 |
1135 |
177 174-180 |
2/16 |
14.00 |
1:56:16 |
4:15 |
8:30 |
149 141-161 |
1267 |
177 170-186 |
12/11 |
14.01 |
1:56:25 |
9 |
11:09 |
160 160-161 |
1783 |
172 170-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
177 |
14 |
1:56:14 |
8:18 |
Walk |
0.0 |
123 |
0 |
3 |
11:19 |
Still |
0.1 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:56 |
48.84% |
More |
800m |
3:31 |
7:04 |
56.54% |
More |
1km |
4:26 |
7:08 |
58.48% |
More |
Mile |
7:26 |
7:26 |
59.18% |
More |
5k |
23:40 |
7:37 |
63.26% |
More |
5 miles |
39:43 |
7:57 |
61.42% |
More |
10k |
49:52 |
8:01 |
61.13% |
More |
10 miles |
1:22:27 |
8:15 |
61.14% |
More |
Half |
1:48:21 |
8:16 |
61.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
72.07 |
5km |
21:38 |
6:58 |
69.18 |
5M |
36:48 |
7:22 |
66.30 |
10km |
46:56 |
7:33 |
64.95 |
10M |
1:19:52 |
7:59 |
63.12 |
Half |
1:48:00 |
8:15 |
61.31 |
20M |
2:53:18 |
8:40 |
60.54 |
Mara |
3:54:20 |
8:57 |
59.70 |
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