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

Pace

70% 26% 3% 1%

Splits

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

Heart

148/162max
  • Show Beats/Mile

Elevation

Asc 130m, Range 46m, Flat prediction 1:11:16
Elevation Graph
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

Cadence

164 (178 max) Stride Length: 98cm Run: 99.3% Walk: 0.7%
Cadence Chart
Cadence Bands

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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