Sat 21st Jul 2018 at 7:00am by Dunk
Run > Long Run
- warm
-
Time
2:07:49
-
Miles
12.15
-
Min/mi
10:31
-
Pacing
88%
-
WAVA
52.57
-
Stride(cm)
91
-
Cals
1207
-
Cadence
168
-
BPM
141
-
%MHR
76.6
-
B/mi
1482
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:34(10:34/m) 135/144bpm 108cal 5.67/6.22mph
2) 1m - 10:03(10:03/m) 140/149bpm 107cal 5.97/6.68mph
3) 1m - 10:22(10:22/m) 139/147bpm 106cal 5.78/6.45mph
4) 1m - 10:27(10:27/m) 139/146bpm 102cal 5.74/6.26mph
5) 1m - 10:29(10:29/m) 142/146bpm 104cal 5.72/6.41mph
6) 1m - 10:19(10:19/m) 144/150bpm 103cal 5.81/6.37mph
7) 1m - 10:39(10:39/m) 144/159bpm 105cal 5.64/6.51mph
8) 1m - 10:44(10:44/m) 140/147bpm 93cal 5.59/6.1mph
9) 1m - 10:16(10:16/m) 141/147bpm 89cal 5.84/6.3mph
10) 1m - 10:34(10:34/m) 143/150bpm 94cal 5.68/6.12mph
11) 1m - 10:36(10:36/m) 144/150bpm 93cal 5.66/6.47mph
12) 1m - 11:01(11:01/m) 142/155bpm 89cal 5.45/6.39mph
13) 0.15m - 1:43(11:14/m) 142/149bpm 14cal 5.34/5.59mph
10:34 10:03 10:22 10:27 10:29 10:19 10:39 10:44 10:16 10:34 10:36 11:01 1:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:26 |
5:26 |
10:53 |
129 84-144 |
1404 |
162 106-172 |
7/16 |
1.00 |
10:34 |
5:08 |
10:15 |
138 131-141 |
1415 |
165 160-174 |
1/2 |
1.50 |
15:48 |
5:14 |
10:27 |
139 137-143 |
1453 |
165 162-168 |
6/0 |
2.00 |
20:37 |
4:50 |
9:40 |
141 136-149 |
1363 |
168 160-176 |
3/7 |
2.50 |
25:52 |
5:15 +5
|
10:30 |
138 135-141 |
1448 |
166 162-172 |
2/3 |
3.00 |
31:05 |
5:13 |
10:25 |
141 138-147 |
1469 |
167 164-170 |
7/3 |
3.50 |
36:19 |
5:14 +3
|
10:28 |
140 135-146 |
1465 |
168 162-178 |
9/13 |
4.00 |
41:35 |
5:16 |
10:32 |
138 134-141 |
1453 |
166 162-172 |
8/8 |
4.50 |
46:48 |
5:13 |
10:27 |
142 138-146 |
1484 |
168 164-172 |
6/5 |
5.00 |
52:04 |
5:16 |
10:31 |
141 137-145 |
1484 |
168 166-174 |
20/11 |
5.50 |
57:15 |
5:11 |
10:22 |
143 139-146 |
1482 |
168 164-174 |
7/13 |
6.00 |
1:02:23 |
5:08 |
10:17 |
145 140-150 |
1491 |
168 166-176 |
7/5 |
6.50 |
1:07:58 |
5:35 +10
|
11:10 |
146 137-158 |
1630 |
169 160-180 |
21/13 |
7.00 |
1:13:12 |
5:14 |
10:28 |
143 133-155 |
1496 |
169 162-174 |
11/19 |
7.50 |
1:18:26 |
5:14 |
10:28 |
140 137-143 |
1466 |
168 164-174 |
3/5 |
8.00 |
1:23:56 |
5:30 |
11:00 |
141 136-146 |
1550 |
169 164-178 |
15/12 |
8.50 |
1:29:02 |
5:06 |
10:11 |
141 138-147 |
1437 |
169 166-174 |
7/12 |
9.00 |
1:34:12 |
5:10 |
10:21 |
142 139-147 |
1470 |
168 164-176 |
1/4 |
9.50 |
1:39:29 |
5:17 |
10:34 |
144 139-150 |
1521 |
170 166-174 |
9/5 |
10.00 |
1:45:11 |
5:42 +25
|
11:25 |
141 130-149 |
1609 |
169 160-174 |
0/6 |
10.50 |
1:50:19 |
5:08 |
10:15 |
146 142-150 |
1498 |
170 168-176 |
5/2 |
11.00 |
1:55:55 |
5:35 +7
|
11:11 |
142 136-145 |
1587 |
168 162-172 |
4/3 |
11.50 |
2:01:13 |
5:19 |
10:38 |
142 137-147 |
1509 |
169 164-184 |
1/5 |
12.00 |
2:07:42 |
6:29 +47
|
12:57 |
141 126-155 |
1826 |
170 162-180 |
11/5 |
12.15 |
2:09:26 |
1:44 |
11:18 |
143 133-149 |
1616 |
170 166-174 |
5/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
167 |
12.2 |
2:09:22 |
10:39 |
Walk |
0.0 |
106 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:18 |
38.61% |
More |
800m |
4:44 |
9:32 |
45.10% |
More |
1km |
6:01 |
9:42 |
46.24% |
More |
Mile |
9:57 |
9:57 |
47.65% |
More |
5k |
31:57 |
10:17 |
50.54% |
More |
5 miles |
51:47 |
10:21 |
51.01% |
More |
10k |
1:04:32 |
10:23 |
51.22% |
More |
10 miles |
1:44:48 |
10:29 |
52.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:03 |
9:03 |
52.35 |
5km |
30:07 |
9:42 |
53.63 |
5M |
49:52 |
9:58 |
52.98 |
10km |
1:02:47 |
10:06 |
52.65 |
10M |
1:43:59 |
10:24 |
52.68 |
Half |
2:18:26 |
10:34 |
52.02 |
20M |
3:36:47 |
10:50 |
52.64 |
Mara |
4:48:38 |
11:01 |
52.72 |
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