Wed 13th Jun 2018 at 8:00am by Fitz

Run > Long Run
  • warm
  • Time
    1:20:30
  • Miles
    8.44
  • Min/mi
    9:32
  • Pacing
    89.6%
  • WAVA
    51.46
  • Stride(cm)
    101
  • Cals
    910
  • Cadence
    167
  • BPM
    150
  • %MHR
    88.2
  • B/mi
    1430
  • Asc(m)
    122
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Project Joker long run, target pace 10:04

Split Summary
===
1) 1m - 9:26(9:26/m) 133/150bpm 94cal 6.36/7.33mph
2) 1m - 8:52(8:52/m) 145/153bpm 100cal 6.77/7.24mph
3) 1m - 9:26(9:26/m) 149/155bpm 109cal 6.36/7.06mph
4) 1m - 9:22(9:22/m) 152/156bpm 109cal 6.41/7.89mph
5) 1m - 9:28(9:28/m) 155/158bpm 113cal 6.34/6.87mph
6) 1m - 9:40(9:40/m) 155/162bpm 113cal 6.21/6.8mph
7) 1m - 10:01(10:01/m) 156/164bpm 115cal 5.99/6.89mph
8) 1m - 9:44(9:44/m) 157/170bpm 107cal 6.16/7.01mph
9) 0.48m - 4:32(9:27/m) 159/163bpm 50cal 6.35/6.91mph
9:26 8:52 9:26 9:22 9:28 9:40 10:01 9:44 4:32

Pace

45% 29% 22% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:20 2:20 9:22 104 68-127 974 157 102-164 1/6
0.50 4:47 2:26 +1 9:46 133 128-136 1298 165 156-168 8/1
0.75 7:16 2:29 9:57 142 137-149 1413 168 164-172 18/0
1.00 9:27 2:11 8:43 148 146-149 1290 170 166-172 5/4
1.25 11:42 2:15 9:01 149 146-152 1344 171 166-174 8/1
1.50 14:00 2:18 9:10 150 148-151 1375 169 162-172 4/2
1.75 16:07 2:07 8:27 140 135-149 1183 167 166-170 0/19
2.00 18:19 2:12 8:48 142 135-144 1250 168 164-170 1/11
2.25 20:58 2:39 10:37 151 145-154 1603 167 164-170 17/1
2.50 23:23 2:25 9:38 153 149-155 1475 169 166-170 5/5
2.75 25:35 2:12 8:49 149 144-151 1313 168 164-170 1/8
3.00 27:44 2:10 8:39 145 142-147 1254 167 166-168 1/16
3.25 30:07 2:23 9:30 149 141-155 1417 169 162-172 6/3
3.50 32:28 2:21 +4 9:24 154 151-156 1448 167 130-174 3/4
3.75 34:46 2:18 9:13 150 146-153 1383 169 168-172 4/6
4.00 37:10 2:24 9:35 153 152-156 1465 168 160-172 3/3
4.25 39:29 2:19 9:15 154 152-157 1425 169 164-172 3/3
4.50 41:55 2:26 9:44 155 154-156 1509 169 166-170 3/3
4.75 44:11 2:17 9:07 155 153-157 1412 169 166-172 4/5
5.00 46:41 2:29 +3 9:58 154 151-156 1535 167 138-172 2/4
5.25 49:04 2:23 9:31 154 153-155 1465 169 164-170 2/5
5.50 51:39 2:36 10:23 158 155-161 1641 168 166-170 15/0
5.75 54:01 2:21 9:25 157 153-161 1478 169 164-170 1/8
6.00 56:21 2:20 9:21 150 147-155 1404 168 164-170 2/7
6.25 58:49 2:28 9:53 158 156-161 1562 168 164-172 8/0
6.50 1:01:22 2:33 +9 10:12 153 146-161 1560 165 142-172 1/14
6.75 1:04:11 2:49 11:16 155 146-164 1745 166 162-172 19/1
7.00 1:06:31 2:20 9:18 157 148-163 1461 168 164-178 1/11
7.25 1:08:50 2:19 9:15 156 146-160 1444 169 166-170 5/2
7.50 1:11:20 2:31 10:03 155 152-157 1557 160 104-172 1/4
7.75 1:13:46 2:26 9:43 162 155-170 1574 170 168-172 4/3
8.00 1:16:31 2:45 +16 10:59 158 152-166 1736 169 162-174 5/5
8.25 1:18:47 2:16 9:04 160 157-163 1451 170 168-174 3/3
8.47 1:21:10 2:23 +12 10:48 158 157-160 1705 169 164-174 5/2

Heart

150/170max
  • Show Beats/Mile

Elevation

Asc 122m, Range 47m, Flat prediction 1:19:33
Elevation Graph
Biggest Climbs (m) Min/mi
28 3.3% 9:39
23 3.5% 10:31
20 3.6% 10:26
19 3.7% 10:10
12 2.2% 9:29
10 1.4% 8:57
See your biggest climbs

Cadence

167 (178 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 168 8.4 1:20:44 9:33
Walk 0.5 121 0 23 17:15
Still 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:23 39.85% More
800m 4:13 8:28 46.41% More
1km 5:22 8:39 47.39% More
Mile 8:47 8:47 49.27% More
5k 28:30 9:10 51.68% More
5 miles 46:39 9:20 51.42% More
10k 58:23 9:24 51.32% More

Predictions

Dist Time Per Mile WAVA
1M 8:02 8:02 53.86
5km 27:21 8:48 53.84
5M 45:44 9:09 52.45
10km 57:50 9:18 51.81
10M 1:36:41 9:40 51.24
Half 2:09:25 9:53 50.26
20M 3:24:23 10:13 50.43
Mara 4:33:36 10:27 50.23
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