Mon 16th Jul 2018 at 5:00pm by slowblonde
Run > Long Run
-
Time
2:06:49
-
Miles
10.67
-
Min/mi
11:53
-
Pacing
56%
-
WAVA
42.80
-
Stride(cm)
77
-
Cals
1056
-
Cadence
175
-
BPM
146
-
%MHR
81.2
-
B/mi
1738
-
Asc(m)
42
-
Hillscore
12
-
Surface
Road
Notes & Comments
SR to Ivanhoe to Towpath
(last 5 miles with OR Mon group)
Split Summary
===
1) 1m - 11:19(11:19/m) 136/146bpm 100cal 5.3/6.01mph
2) 1m - 11:42(11:42/m) 149/158bpm 115cal 5.12/6.18mph
3) 1m - 11:58(11:58/m) 150/158bpm 117cal 5.02/5.7mph
4) 1m - 11:05(11:05/m) 144/156bpm 90cal 5.41/5.97mph
5) 1m - 11:23(11:23/m) 146/157bpm 96cal 5.27/6.05mph
6) 1m - 12:15(12:15/m) 150/166bpm 102cal 4.9/5.82mph
7) 1m - 11:54(11:54/m) 149/156bpm 103cal 5.04/6.07mph
8) 1m - 12:09(12:09/m) 150/155bpm 102cal 4.93/5.2mph
9) 1m - 12:27(12:27/m) 148/152bpm 88cal 4.82/5.26mph
10) 1m - 12:26(12:26/m) 147/151bpm 80cal 4.82/5.51mph
11) 0.67m - 8:10(12:16/m) 151/157bpm 63cal 4.89/5.53mph
11:19 11:42 11:58 11:05 11:23 12:15 11:54 12:09 12:27 12:26 8:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:38 |
5:38 +12
|
11:16 |
127 90-139 |
1431 |
173 118-182 |
3/14 |
1.00 |
11:31 |
5:53 |
11:46 |
141 137-146 |
1658 |
175 172-178 |
9/9 |
1.50 |
17:23 |
5:52 |
11:43 |
147 140-154 |
1723 |
170 118-180 |
8/7 |
2.00 |
23:13 |
5:51 |
11:42 |
150 142-158 |
1754 |
174 172-176 |
9/8 |
2.50 |
29:19 |
6:06 |
12:12 |
147 140-154 |
1794 |
168 118-178 |
6/11 |
3.00 |
35:11 |
5:52 |
11:44 |
152 148-158 |
1783 |
173 172-176 |
11/6 |
3.50 |
41:00 |
5:49 |
11:38 |
147 141-155 |
1710 |
171 118-180 |
3/21 |
4.00 |
46:17 |
5:16 |
10:33 |
139 134-145 |
1466 |
179 176-182 |
1/45 |
4.50 |
53:06 |
6:49 +1:11
|
13:38 |
144 124-157 |
1963 |
176 172-232 |
4/9 |
5.00 |
58:50 |
5:44 |
11:28 |
148 141-153 |
1697 |
175 172-180 |
4/20 |
5.50 |
1:04:56 |
6:07 |
12:13 |
155 143-163 |
1894 |
173 170-180 |
32/1 |
6.00 |
1:15:20 |
10:24 +4:16
|
20:48 |
142 115-165 |
2953 |
176 162-188 |
14/36 |
6.50 |
1:21:10 |
5:49 |
11:39 |
150 143-156 |
1747 |
179 172-186 |
13/26 |
7.00 |
1:27:15 |
6:05 |
12:10 |
148 145-152 |
1801 |
178 174-182 |
21/17 |
7.50 |
1:33:21 |
6:06 |
12:13 |
150 145-155 |
1832 |
177 172-182 |
10/9 |
8.00 |
1:39:24 |
6:03 |
12:06 |
149 146-154 |
1802 |
177 172-180 |
19/17 |
8.50 |
1:45:43 |
6:19 |
12:39 |
148 145-152 |
1872 |
175 172-184 |
5/6 |
9.00 |
1:51:51 |
6:08 |
12:15 |
148 144-151 |
1814 |
177 172-182 |
18/19 |
9.50 |
1:58:15 |
6:24 |
12:47 |
145 134-149 |
1854 |
171 118-180 |
12/13 |
10.00 |
2:04:18 |
6:03 |
12:06 |
149 146-151 |
1802 |
178 172-182 |
26/17 |
10.50 |
2:10:27 |
6:09 |
12:18 |
151 148-155 |
1856 |
178 174-184 |
28/26 |
10.66 |
2:27:08 |
16:41 +14:42
|
1:41:36 |
148 114-156 |
15036 |
177 174-180 |
22/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
36 3.7% |
12:30
|
34 10.6% |
1:25:45
|
15 6.8% |
11:48
|
13 5.3% |
11:59
|
12 10.0% |
12:30
|
11 9.6% |
11:46
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.0 |
176 |
10.5 |
2:05:32 |
13:44 |
Walk |
1.5 |
121 |
0.1 |
2:26 |
19:24 |
Pause |
11.5 |
- |
- |
19:10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:19 |
34.13% |
More |
800m |
5:13 |
10:30 |
37.19% |
More |
1km |
6:39 |
10:42 |
38.09% |
More |
Mile |
11:04 |
11:04 |
39.12% |
More |
5k |
36:02 |
11:36 |
42.01% |
More |
5 miles |
58:45 |
11:45 |
42.00% |
More |
10k |
1:17:46 |
12:31 |
39.71% |
More |
10 miles |
2:04:18 |
12:26 |
40.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:34 |
10:34 |
41.00 |
5km |
34:43 |
11:10 |
43.60 |
5M |
57:13 |
11:27 |
43.13 |
10km |
1:11:53 |
11:34 |
42.96 |
10M |
1:58:28 |
11:51 |
42.83 |
Half |
2:37:18 |
12:00 |
42.06 |
20M |
4:05:18 |
12:16 |
42.32 |
Mara |
5:25:42 |
12:26 |
42.14 |
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