Mon 28th May 2018 at 9:00am by B Rubble
Run > Long Run
- v warm
-
Time
2:52:03
-
Miles
20.49
-
Min/mi
8:24
-
Pacing
6%
-
WAVA
62.60
-
Stride(cm)
112
-
Cals
1484
-
Cadence
171
-
BPM
130
-
%MHR
78.7
-
B/mi
1091
-
Asc(m)
42
-
Hillscore
13
-
Surface
Mixed
Notes & Comments
First 20 miler for a while. Felt tough and lots of stops but managed to do it in warm and v humid conds.
Split Summary
===
1) 1m - 8:06(8:06/m) 140/150bpm 92cal 7.4/10.27mph
2) 1m - 8:18(8:18/m) 127/134bpm 80cal 7.23/8.68mph
3) 1m - 8:03(8:03/m) 123/132bpm 68cal 7.46/8.83mph
4) 1m - 8:25(8:25/m) 125/131bpm 70cal 7.13/7.66mph
5) 1m - 8:19(8:19/m) 125/129bpm 65cal 7.21/7.53mph
6) 1m - 8:29(8:29/m) 126/132bpm 67cal 7.08/7.43mph
7) 1m - 8:21(8:21/m) 127/129bpm 67cal 7.19/8.22mph
8) 1m - 8:34(8:34/m) 127/130bpm 64cal 7.01/8.1mph
9) 1m - 8:20(8:20/m) 128/132bpm 63cal 7.2/7.97mph
10) 1m - 8:13(8:13/m) 126/136bpm 60cal 7.3/8.08mph
11) 1m - 8:31(8:31/m) 129/139bpm 65cal 7.05/7.68mph
12) 1m - 8:37(8:37/m) 141/148bpm 95cal 6.96/7.62mph
13) 1m - 8:14(8:14/m) 131/148bpm 66cal 7.29/7.95mph
14) 1m - 8:04(8:04/m) 129/135bpm 62cal 7.44/8.12mph
15) 1m - 8:07(8:07/m) 127/137bpm 57cal 7.39/8.37mph
16) 1m - 8:24(8:24/m) 130/144bpm 70cal 7.14/8.06mph
17) 1m - 8:41(8:41/m) 137/142bpm 88cal 6.91/8.25mph
18) 1m - 8:26(8:26/m) 125/141bpm 61cal 7.12/8.5mph
19) 1m - 8:26(8:26/m) 137/152bpm 83cal 7.11/8.29mph
20) 1m - 9:09(9:09/m) 142/156bpm 97cal 6.55/8.2mph
21) 0.49m - 4:16(8:40/m) 142/155bpm 44cal 6.92/7.81mph
8:06 8:18 8:03 8:25 8:19 8:29 8:21 8:34 8:20 8:13 8:31 8:37 8:14 8:04 8:07 8:24 8:41 8:26 8:26 9:09 4:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:06 |
8:06 |
8:06 |
139 102-150 |
1127 |
173 124-178 |
21/33 |
2.00 |
16:24 |
8:18 |
8:18 |
127 122-134 |
1053 |
174 170-178 |
14/20 |
3.00 |
24:32 |
8:08 +4
|
8:08 |
123 115-132 |
1000 |
171 168-176 |
4/51 |
4.00 |
32:56 |
8:24 |
8:24 |
125 119-131 |
1051 |
171 168-176 |
44/55 |
5.00 |
41:16 |
8:20 |
8:20 |
125 119-129 |
1041 |
171 170-176 |
2/12 |
6.00 |
49:44 |
8:29 |
8:29 |
126 117-131 |
1068 |
172 170-176 |
7/6 |
7.00 |
58:05 |
8:21 |
8:21 |
127 124-129 |
1060 |
172 170-174 |
6/4 |
8.00 |
1:06:39 |
8:34 |
8:34 |
127 122-130 |
1088 |
171 168-174 |
9/10 |
9.00 |
1:14:58 |
8:20 |
8:20 |
128 123-132 |
1066 |
172 170-178 |
8/10 |
10.00 |
1:26:27 |
11:29 +3:15
|
11:29 |
124 74-136 |
1423 |
170 106-176 |
8/5 |
11.00 |
1:39:08 |
12:41 +4:13
|
12:41 |
128 106-138 |
1624 |
170 158-174 |
8/13 |
12.00 |
1:47:48 |
8:40 |
8:40 |
141 137-148 |
1221 |
170 168-174 |
9/7 |
13.00 |
1:59:50 |
12:02 +3:49
|
12:02 |
130 80-148 |
1564 |
170 88-176 |
7/6 |
14.00 |
2:11:11 |
11:22 +3:19
|
11:22 |
126 86-135 |
1432 |
169 114-174 |
6/6 |
15.00 |
2:23:49 |
12:38 +4:30
|
12:38 |
125 88-137 |
1579 |
171 158-176 |
4/4 |
16.00 |
2:32:14 |
8:24 |
8:24 |
130 120-144 |
1093 |
171 168-174 |
9/5 |
17.00 |
2:40:56 |
8:42 |
8:42 |
137 132-142 |
1191 |
171 168-174 |
23/9 |
18.00 |
2:55:02 |
14:06 +5:41
|
14:06 |
124 77-141 |
1749 |
171 164-174 |
20/19 |
19.00 |
3:06:58 |
11:56 +3:30
|
11:56 |
136 88-152 |
1624 |
172 168-178 |
17/8 |
20.00 |
3:19:13 |
12:14 +3:05
|
12:14 |
141 90-156 |
1726 |
170 164-174 |
44/20 |
20.49 |
3:26:05 |
6:52 +2:38
|
14:06 |
141 108-155 |
1989 |
171 166-176 |
19/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
42 7.5% |
9:54
|
18 1.9% |
18:05
|
16 3.0% |
8:49
|
16 11.3% |
9:31
|
15 2.7% |
16:20
|
11 1.3% |
8:47
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
46.86% |
More |
800m |
3:48 |
7:40 |
52.20% |
More |
1km |
4:49 |
7:45 |
53.77% |
More |
Mile |
8:02 |
8:02 |
54.69% |
More |
5k |
25:29 |
8:12 |
58.73% |
More |
5 miles |
41:15 |
8:15 |
59.13% |
More |
10k |
51:31 |
8:17 |
59.17% |
More |
10 miles |
1:26:28 |
8:39 |
58.31% |
More |
Half |
2:00:38 |
9:13 |
55.31% |
More |
20 miles |
3:19:12 |
9:58 |
52.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:55 |
6:55 |
63.56 |
5km |
23:07 |
7:26 |
64.74 |
5M |
38:21 |
7:40 |
63.62 |
10km |
48:20 |
7:47 |
63.07 |
10M |
1:20:12 |
8:01 |
62.86 |
Half |
1:46:53 |
8:10 |
61.95 |
20M |
2:47:41 |
8:23 |
62.57 |
Mara |
3:43:29 |
8:32 |
62.60 |
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