Mon 28th May 2018 at 11:00am by Fitz
Run > Long Run
- warm
-
Time
1:12:07
-
Miles
7.19
-
Min/mi
10:02
-
Pacing
91%
-
WAVA
48.49
-
Stride(cm)
98
-
Cals
828
-
Cadence
164
-
BPM
148
-
%MHR
87.3
-
B/mi
1488
-
Asc(m)
130
-
Hillscore
11
-
Surface
Road
Notes & Comments
Project Joker long run. Target pace 10:04
Split Summary
===
1) 1m - 9:59(9:59/m) 140/154bpm 115cal 6.01/6.8mph
2) 1m - 9:42(9:42/m) 144/155bpm 106cal 6.19/6.64mph
3) 1m - 10:11(10:11/m) 148/154bpm 117cal 5.89/6.66mph
4) 1m - 10:00(10:00/m) 154/161bpm 120cal 6/6.53mph
5) 1m - 9:59(9:59/m) 150/156bpm 113cal 6.01/7.26mph
6) 1m - 10:23(10:23/m) 151/155bpm 117cal 5.78/7.74mph
7) 1m - 9:50(9:50/m) 155/160bpm 115cal 6.1/8.6mph
8) 0.2m - 2:02(9:58/m) 159/162bpm 25cal 6.02/6.37mph
9:59 9:42 10:11 10:00 9:59 10:23 9:50 2:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:21 |
2:21 |
9:25 |
113 79-135 |
1064 |
159 134-162 |
1/4 |
0.50 |
4:57 |
2:36 |
10:22 |
146 137-152 |
1514 |
162 158-164 |
8/1 |
0.75 |
7:38 |
2:41 |
10:46 |
148 142-152 |
1593 |
164 160-168 |
18/0 |
1.00 |
9:59 |
2:20 |
9:22 |
150 144-154 |
1404 |
167 164-168 |
6/5 |
1.25 |
12:22 |
2:23 |
9:32 |
151 144-155 |
1439 |
168 164-170 |
8/1 |
1.50 |
14:44 |
2:22 |
9:29 |
151 148-154 |
1432 |
165 162-168 |
3/1 |
1.75 |
17:29 |
2:45 +14
|
11:01 |
135 130-148 |
1487 |
158 98-166 |
0/19 |
2.00 |
19:55 |
2:26 |
9:43 |
141 137-144 |
1369 |
164 160-168 |
2/11 |
2.25 |
22:44 |
2:50 |
11:19 |
150 147-151 |
1699 |
164 160-168 |
17/1 |
2.50 |
25:14 |
2:30 |
9:59 |
150 145-154 |
1497 |
166 162-170 |
5/4 |
2.75 |
27:42 |
2:28 |
9:51 |
147 143-151 |
1448 |
165 162-178 |
5/7 |
3.00 |
30:06 |
2:24 |
9:35 |
143 139-150 |
1371 |
164 162-166 |
3/14 |
3.25 |
32:28 |
2:22 |
9:27 |
152 148-154 |
1436 |
164 160-168 |
2/10 |
3.50 |
35:04 |
2:37 |
10:26 |
148 144-157 |
1545 |
165 164-166 |
7/6 |
3.75 |
37:45 |
2:41 |
10:43 |
159 157-161 |
1703 |
166 164-170 |
18/1 |
4.00 |
40:06 |
2:21 |
9:23 |
156 151-161 |
1464 |
166 162-170 |
3/6 |
4.25 |
42:32 |
2:27 |
9:47 |
146 143-150 |
1429 |
165 158-170 |
0/16 |
4.50 |
44:58 |
2:25 |
9:41 |
150 146-156 |
1454 |
166 160-170 |
3/6 |
4.75 |
47:34 |
2:36 |
10:25 |
151 149-153 |
1572 |
164 160-166 |
3/4 |
5.00 |
50:05 |
2:31 |
10:04 |
153 151-156 |
1539 |
165 160-168 |
6/4 |
5.25 |
52:33 |
2:28 |
9:53 |
152 150-155 |
1503 |
165 162-166 |
2/4 |
5.50 |
55:02 |
2:28 |
9:53 |
150 147-153 |
1484 |
159 126-166 |
1/10 |
5.75 |
57:43 |
2:41 |
10:46 |
151 146-153 |
1625 |
159 152-162 |
3/4 |
6.00 |
1:00:28 |
2:45 |
10:59 |
151 149-152 |
1658 |
163 162-166 |
12/7 |
6.25 |
1:02:56 |
2:28 |
9:53 |
153 151-155 |
1512 |
167 166-168 |
7/11 |
6.50 |
1:05:22 |
2:26 |
9:43 |
153 152-155 |
1487 |
167 166-170 |
7/7 |
6.75 |
1:07:47 |
2:26 |
9:42 |
155 154-156 |
1505 |
166 162-168 |
6/7 |
7.00 |
1:10:18 |
2:31 |
10:02 |
158 154-159 |
1586 |
168 162-170 |
8/0 |
7.20 |
1:12:20 |
2:02 |
10:01 |
159 153-162 |
1593 |
166 158-170 |
5/5 |
Elevation
Biggest Climbs (m) |
Min/mi |
31 4.5% |
10:44
|
29 3.2% |
10:21
|
23 3.4% |
11:02
|
14 2.3% |
9:54
|
10 1.3% |
9:30
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:13 |
36.28% |
More |
800m |
4:41 |
9:26 |
41.69% |
More |
1km |
5:50 |
9:24 |
43.60% |
More |
Mile |
9:37 |
9:37 |
45.03% |
More |
5k |
30:43 |
9:53 |
47.93% |
More |
5 miles |
50:02 |
10:00 |
47.95% |
More |
10k |
1:02:17 |
10:01 |
48.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:34 |
8:34 |
50.51 |
5km |
29:08 |
9:23 |
50.55 |
5M |
48:43 |
9:45 |
49.24 |
10km |
1:01:36 |
9:55 |
48.64 |
10M |
1:42:59 |
10:18 |
48.10 |
Half |
2:17:51 |
10:31 |
47.18 |
20M |
3:37:43 |
10:53 |
47.34 |
Mara |
4:51:26 |
11:07 |
47.16 |
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