Sun 22nd Jul 2018 at 8:00am by alpenrose
Run > Long Run
-
Time
2:08:07
-
Miles
9.01
-
Min/mi
14:13
-
Pacing
70%
-
WAVA
44.53
-
Stride(cm)
72
-
Cals
1084
-
Cadence
156
-
BPM
140
-
%MHR
81.8
-
B/mi
1988
-
Asc(m)
122
-
Hillscore
2
-
Surface
Road
Notes & Comments
4 comments
Split Summary
===
1) 1m - 13:27(13:27/m) 127/148bpm 120cal 4.46/5.59mph
2) 1m - 13:17(13:17/m) 142/152bpm 126cal 4.51/5.7mph
3) 1m - 13:23(13:23/m) 139/154bpm 117cal 4.48/5.43mph
4) 1m - 13:07(13:07/m) 149/161bpm 130cal 4.58/5.47mph
5) 1m - 15:40(15:40/m) 141/155bpm 127cal 3.83/5.78mph
6) 1m - 13:36(13:36/m) 142/156bpm 114cal 4.41/5.87mph
7) 1m - 14:37(14:37/m) 142/155bpm 116cal 4.1/6.24mph
8) 1m - 16:14(16:14/m) 133/161bpm 104cal 3.7/5.26mph
9) 1m - 14:37(14:37/m) 148/190bpm 129cal 4.1/5.38mph
10) 0.01m - 9(16:24/m) 191/191bpm 1cal 3.66/5.18mph
13:27 13:17 13:23 13:07 15:40 13:36 14:37 16:14 14:37 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:24 |
3:24 |
13:36 |
104 73-133 |
1414 |
158 110-174 |
4/4 |
0.50 |
6:49 |
3:25 |
13:40 |
133 122-144 |
1819 |
160 112-174 |
3/3 |
0.75 |
10:09 |
3:20 |
13:21 |
138 129-146 |
1843 |
155 118-176 |
4/3 |
1.00 |
13:28 |
3:18 |
13:13 |
133 121-148 |
1757 |
171 118-176 |
3/4 |
1.25 |
17:00 |
3:32 |
14:08 |
140 123-152 |
1978 |
162 118-180 |
3/1 |
1.50 |
20:40 |
3:41 |
14:42 |
137 116-152 |
2014 |
143 118-178 |
3/2 |
1.75 |
23:33 |
2:53 |
11:30 |
142 119-152 |
1634 |
171 122-178 |
2/1 |
2.00 |
26:45 |
3:13 |
12:51 |
147 134-151 |
1889 |
161 122-174 |
1/1 |
2.25 |
30:11 |
3:25 |
13:40 |
132 117-144 |
1805 |
155 120-180 |
1/4 |
2.50 |
33:07 |
2:57 |
11:47 |
151 144-153 |
1780 |
173 170-176 |
3/3 |
2.75 |
37:10 |
4:02 |
16:10 |
131 113-147 |
2118 |
138 118-184 |
3/1 |
3.00 |
40:08 |
2:58 |
11:54 |
147 130-152 |
1749 |
171 168-174 |
5/4 |
3.25 |
43:17 |
3:09 |
12:35 |
148 139-154 |
1863 |
164 118-176 |
4/2 |
3.50 |
46:08 |
2:51 |
11:24 |
157 154-161 |
1790 |
171 168-174 |
3/1 |
3.75 |
50:11 |
4:03 |
16:10 |
145 127-160 |
2345 |
137 118-176 |
10/0 |
4.00 |
53:15 |
3:04 |
12:17 |
148 127-157 |
1818 |
165 122-178 |
5/3 |
4.25 |
56:42 |
3:27 |
13:47 |
148 135-155 |
2039 |
154 110-178 |
3/1 |
4.50 |
1:01:35 |
4:54 |
19:36 |
130 114-149 |
2547 |
138 114-180 |
4/10 |
4.75 |
1:04:30 |
2:55 |
11:40 |
151 150-153 |
1761 |
171 168-176 |
4/8 |
5.00 |
1:08:54 |
4:24 |
17:36 |
138 120-151 |
2429 |
153 118-182 |
1/7 |
5.25 |
1:12:25 |
3:31 |
14:02 |
132 111-154 |
1853 |
159 118-184 |
3/6 |
5.50 |
1:15:25 |
3:00 |
12:00 |
150 145-155 |
1801 |
173 170-176 |
3/4 |
5.75 |
1:18:41 |
3:16 |
13:04 |
146 132-156 |
1907 |
158 122-180 |
3/3 |
6.00 |
1:22:31 |
3:50 |
15:19 |
140 122-155 |
2145 |
154 118-178 |
1/4 |
6.25 |
1:26:57 |
4:26 |
17:45 |
132 112-151 |
2342 |
149 106-244 |
1/1 |
6.50 |
1:30:47 |
3:50 |
15:19 |
148 133-154 |
2268 |
158 118-174 |
4/1 |
6.75 |
1:34:07 |
3:20 |
13:20 |
138 121-155 |
1841 |
155 116-176 |
3/2 |
7.00 |
1:37:08 |
3:01 |
12:05 |
152 150-154 |
1837 |
169 122-178 |
4/4 |
7.25 |
1:42:35 |
5:26 |
21:46 |
130 107-153 |
2829 |
127 112-174 |
2/4 |
7.50 |
1:46:38 |
4:03 |
16:13 |
120 107-140 |
1945 |
143 118-172 |
3/2 |
7.75 |
1:49:37 |
3:00 |
11:58 |
150 140-160 |
1796 |
170 168-172 |
2/2 |
8.00 |
1:53:22 |
3:45 |
14:59 |
146 133-160 |
2187 |
154 118-176 |
3/2 |
8.25 |
1:57:49 |
4:27 |
17:49 |
141 123-155 |
2512 |
160 114-176 |
1/3 |
8.50 |
2:01:32 |
3:42 |
14:49 |
144 131-152 |
2134 |
156 110-180 |
5/5 |
8.75 |
2:04:55 |
3:23 |
13:32 |
147 143-151 |
1991 |
156 118-176 |
5/6 |
9.00 |
2:07:59 |
3:04 |
12:18 |
168 151-190 |
2066 |
169 118-174 |
2/2 |
9.01 |
2:08:05 |
6 |
12:03 |
191 191-191 |
2303 |
170 170-170 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:45 |
11:05 |
38.94% |
More |
800m |
5:57 |
11:58 |
41.67% |
More |
1km |
7:22 |
11:52 |
43.50% |
More |
Mile |
12:27 |
12:27 |
43.05% |
More |
5k |
40:32 |
13:03 |
46.20% |
More |
5 miles |
1:08:06 |
13:37 |
45.02% |
More |
10k |
1:26:07 |
13:52 |
44.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:26 |
10:26 |
51.36 |
5km |
38:02 |
12:15 |
49.23 |
5M |
1:05:27 |
13:05 |
46.85 |
10km |
1:23:51 |
13:30 |
45.85 |
10M |
2:24:18 |
14:26 |
44.08 |
Half |
3:16:20 |
14:59 |
42.40 |
20M |
5:18:08 |
15:54 |
41.39 |
Mara |
7:12:53 |
16:31 |
40.43 |
Three Things You Saw Today
1 Highcliffe Castle, Christchurch harbour, people enjoying the summer.
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Well done xx
Well done in the heat x
Well done - hope you made it into the sea later
Not today, I'm steering clear of Sundays down there, I'll go tomorrow.