Sun 15th Jul 2018 at 7:00am by puzzler
Run > Long Run
-
Time
2:35:09
-
Miles
18.13
-
Min/mi
8:33
-
Pacing
52%
-
WAVA
59.27
-
Stride(cm)
114
-
Cals
1663
-
Cadence
165
-
BPM
141
-
%MHR
76.1
-
B/mi
1205
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Supposed to be 18 with 10@mp but could only manage 6@mp before the heat got to me. Hot sunny no wind.
Split Summary
===
1) 1m - 9:32(9:32/m) 122/132bpm 115cal 6.29/7.72mph
2) 1m - 8:48(8:48/m) 128/132bpm 109cal 6.82/7.51mph
3) 1m - 8:44(8:44/m) 130/137bpm 104cal 6.87/7.58mph
4) 1m - 8:30(8:30/m) 134/144bpm 107cal 7.05/8.35mph
5) 1m - 7:10(7:10/m) 152/157bpm 110cal 8.38/8.81mph
6) 1m - 6:56(6:56/m) 157/159bpm 110cal 8.66/9.66mph
7) 1m - 7:06(7:06/m) 159/161bpm 114cal 8.45/8.66mph
8) 1m - 7:13(7:13/m) 158/160bpm 115cal 8.31/8.87mph
9) 1m - 7:21(7:21/m) 159/161bpm 116cal 8.16/8.54mph
10) 1m - 7:12(7:12/m) 155/159bpm 105cal 8.33/10mph
11) 0.75m - 5:52(7:46/m) 156/159bpm 89cal 7.72/8.2mph
12) 1m - 9:11(9:11/m) 143/152bpm 77cal 6.54/7.51mph
13) 1m - 9:08(9:08/m) 139/144bpm 61cal 6.57/7.2mph
14) 1m - 9:20(9:20/m) 136/140bpm 59cal 6.43/6.72mph
15) 1m - 9:18(9:18/m) 135/139bpm 58cal 6.45/6.62mph
16) 1m - 9:33(9:33/m) 136/140bpm 62cal 6.28/6.57mph
17) 1m - 9:33(9:33/m) 135/140bpm 65cal 6.28/6.64mph
18) 1m - 10:45(10:45/m) 133/139bpm 67cal 5.58/6.74mph
19) 0.37m - 3:57(10:31/m) 131/138bpm 20cal 5.7/6.2mph
9:32 8:48 8:44 8:30 7:10 6:56 7:06 7:13 7:21 7:12 5:52 9:11 9:08 9:20 9:18 9:33 9:33 10:45 3:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:59 |
4:59 |
9:59 |
119 71-131 |
1187 |
167 120-174 |
3/5 |
1.00 |
9:33 |
4:34 |
9:08 |
126 116-132 |
1150 |
168 160-172 |
6/2 |
1.50 |
13:51 |
4:18 |
8:35 |
129 124-132 |
1108 |
168 164-172 |
8/9 |
2.00 |
18:21 |
4:30 |
9:00 |
127 123-130 |
1143 |
167 152-172 |
5/6 |
2.50 |
23:36 |
5:15 +54
|
10:30 |
129 107-137 |
1355 |
167 120-172 |
5/5 |
3.00 |
27:58 |
4:22 |
8:45 |
131 127-134 |
1146 |
167 156-172 |
6/7 |
3.50 |
32:18 |
4:20 |
8:40 |
133 130-136 |
1152 |
167 158-170 |
18/18 |
4.00 |
36:29 |
4:10 |
8:21 |
135 131-144 |
1127 |
167 164-172 |
8/10 |
4.50 |
40:05 |
3:37 |
7:13 |
150 144-154 |
1083 |
172 168-174 |
8/1 |
5.00 |
43:38 |
3:33 |
7:06 |
154 151-157 |
1093 |
172 162-174 |
3/2 |
5.50 |
47:06 |
3:27 |
6:55 |
156 155-157 |
1079 |
172 170-174 |
4/9 |
6.00 |
50:34 |
3:29 |
6:58 |
158 156-159 |
1100 |
172 166-178 |
4/9 |
6.50 |
54:06 |
3:32 |
7:04 |
158 157-160 |
1116 |
171 168-174 |
2/1 |
7.00 |
57:40 |
3:34 |
7:08 |
159 157-161 |
1134 |
170 164-174 |
8/2 |
7.50 |
1:01:17 |
3:37 |
7:13 |
158 156-160 |
1141 |
169 160-172 |
3/5 |
8.00 |
1:04:53 |
3:36 |
7:12 |
159 157-160 |
1146 |
169 162-176 |
4/5 |
8.50 |
1:08:31 |
3:38 |
7:15 |
159 157-161 |
1153 |
170 168-174 |
4/5 |
9.00 |
1:15:27 |
6:56 +3:13
|
13:52 |
158 127-160 |
2192 |
168 120-172 |
5/4 |
9.50 |
1:19:01 |
3:34 |
7:07 |
152 129-157 |
1083 |
170 120-186 |
2/4 |
10.00 |
1:22:39 |
3:39 |
7:17 |
158 156-159 |
1152 |
169 162-172 |
6/3 |
10.50 |
1:26:29 |
3:50 |
7:40 |
157 154-159 |
1202 |
166 156-172 |
3/3 |
11.00 |
1:31:01 |
4:32 +12
|
9:04 |
150 143-157 |
1360 |
162 120-168 |
7/3 |
11.50 |
1:35:32 |
4:31 |
9:02 |
143 141-144 |
1291 |
162 154-166 |
3/6 |
12.00 |
1:43:21 |
7:49 +3:12
|
15:39 |
138 124-147 |
2159 |
163 116-172 |
6/6 |
12.50 |
1:47:55 |
4:33 |
9:07 |
140 134-144 |
1276 |
165 160-170 |
8/6 |
13.00 |
1:52:30 |
4:36 |
9:11 |
138 136-140 |
1268 |
165 162-168 |
4/4 |
13.50 |
1:57:12 |
4:41 |
9:23 |
136 133-138 |
1276 |
164 156-168 |
5/4 |
14.00 |
2:01:50 |
4:38 |
9:16 |
135 132-137 |
1251 |
164 160-168 |
2/2 |
14.50 |
2:06:30 |
4:40 |
9:20 |
136 132-139 |
1269 |
164 160-166 |
2/4 |
15.00 |
2:11:12 |
4:43 |
9:25 |
135 133-138 |
1272 |
162 152-168 |
5/5 |
15.50 |
2:16:03 |
4:50 |
9:41 |
135 132-138 |
1306 |
161 150-164 |
7/8 |
16.00 |
2:20:39 |
4:36 |
9:13 |
135 131-140 |
1244 |
162 152-166 |
7/7 |
16.50 |
2:25:35 |
4:56 |
9:52 |
135 132-137 |
1332 |
160 152-164 |
5/6 |
17.00 |
2:30:32 |
4:57 |
9:53 |
135 132-137 |
1335 |
160 154-164 |
5/5 |
17.50 |
2:35:33 |
5:02 +4
|
10:04 |
133 131-135 |
1338 |
159 152-164 |
8/5 |
18.00 |
2:41:20 |
5:47 |
11:33 |
131 124-139 |
1513 |
157 150-164 |
3/3 |
18.13 |
2:42:42 |
1:22 |
10:52 |
134 130-138 |
1455 |
154 114-166 |
3/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.1 |
165 |
18.1 |
2:34:37 |
8:45 |
Walk |
2.6 |
117 |
0 |
4:19 |
1:43:52 |
Pause |
2.3 |
- |
- |
3:46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:50 |
48.63% |
More |
800m |
3:25 |
6:52 |
56.83% |
More |
1km |
4:17 |
6:54 |
58.98% |
More |
Mile |
6:56 |
6:56 |
61.97% |
More |
5k |
21:55 |
7:03 |
66.66% |
More |
5 miles |
35:38 |
7:08 |
66.75% |
More |
10k |
46:06 |
7:25 |
64.45% |
More |
10 miles |
1:21:08 |
8:07 |
60.53% |
More |
Half |
1:52:58 |
8:37 |
57.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:30 |
7:30 |
57.24 |
5km |
24:31 |
7:53 |
59.59 |
5M |
40:20 |
8:04 |
58.99 |
10km |
50:38 |
8:09 |
58.68 |
10M |
1:23:16 |
8:20 |
58.98 |
Half |
1:50:27 |
8:26 |
58.38 |
20M |
2:51:56 |
8:36 |
59.43 |
Mara |
3:48:02 |
8:42 |
59.75 |
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