Sun 5th Aug 2018 at 8:00am by Simon B
Run > Long Run
- v warm
-
Time
2:17:27
-
Miles
15.00
-
Min/mi
9:10
-
Pacing
0%
-
WAVA
53.67
-
Stride(cm)
112
-
Cals
1294
-
Cadence
157
-
BPM
134
-
%MHR
78.3
-
B/mi
1226
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:44(9:13/m) 117/129bpm 48cal 6.51/6.78mph
2) 0.62m - 5:44(9:13/m) 127/133bpm 56cal 6.51/6.72mph
3) 0.62m - 5:57(9:34/m) 126/134bpm 53cal 6.27/6.53mph
4) 0.62m - 5:50(9:24/m) 124/135bpm 48cal 6.39/6.87mph
5) 0.62m - 5:38(9:03/m) 132/143bpm 54cal 6.63/6.78mph
6) 0.62m - 5:46(9:17/m) 133/138bpm 55cal 6.46/6.76mph
7) 0.62m - 5:35(8:59/m) 137/141bpm 59cal 6.68/6.87mph
8) 0.62m - 5:41(9:09/m) 129/138bpm 45cal 6.56/6.93mph
9) 0.62m - 5:40(9:07/m) 129/138bpm 45cal 6.58/6.76mph
10) 0.62m - 5:28(8:48/m) 137/141bpm 55cal 6.82/6.93mph
11) 0.62m - 5:38(9:04/m) 131/141bpm 46cal 6.62/6.93mph
12) 0.62m - 5:44(9:13/m) 131/139bpm 47cal 6.51/6.64mph
13) 0.62m - 5:26(8:45/m) 140/146bpm 57cal 6.85/7.18mph
14) 0.62m - 5:30(8:50/m) 131/135bpm 45cal 6.79/7.24mph
15) 0.62m - 5:31(8:52/m) 136/141bpm 53cal 6.76/6.91mph
16) 0.62m - 5:32(8:55/m) 141/146bpm 60cal 6.73/6.95mph
17) 0.62m - 5:50(9:24/m) 139/144bpm 57cal 6.38/6.76mph
18) 0.62m - 5:47(9:18/m) 136/146bpm 51cal 6.45/6.85mph
19) 0.62m - 5:47(9:19/m) 140/145bpm 57cal 6.44/6.53mph
20) 0.62m - 5:42(9:10/m) 144/150bpm 62cal 6.55/6.76mph
21) 0.62m - 5:49(9:22/m) 140/151bpm 52cal 6.4/6.95mph
22) 0.62m - 5:56(9:33/m) 141/148bpm 57cal 6.28/7.03mph
23) 0.62m - 5:49(9:21/m) 145/148bpm 62cal 6.42/6.62mph
24) 0.62m - 5:39(9:05/m) 146/149bpm 62cal 6.61/6.93mph
25) 0.09m - 46(8:51/m) 148/149bpm 8cal 6.78/6.57mph
5:44 5:44 5:57 5:50 5:38 5:46 5:35 5:41 5:40 5:28 5:38 5:44 5:26 5:30 5:31 5:32 5:50 5:47 5:47 5:42 5:49 5:56 5:49 5:39 46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:40 |
4:40 |
9:20 |
113 73-124 |
1055 |
157 152-158 |
1/3 |
1.00 |
9:09 |
4:29 |
8:59 |
127 120-133 |
1140 |
158 154-160 |
1/4 |
1.50 |
13:52 |
4:42 |
9:24 |
125 117-134 |
1175 |
155 150-156 |
0/7 |
2.00 |
18:43 |
4:52 |
9:44 |
126 121-131 |
1226 |
154 132-160 |
2/2 |
2.50 |
24:26 |
5:42 +1:04
|
11:25 |
123 95-135 |
1404 |
155 86-162 |
3/0 |
3.00 |
28:59 |
4:33 |
9:05 |
133 124-143 |
1209 |
157 154-162 |
7/3 |
3.50 |
33:35 |
4:36 |
9:12 |
132 126-138 |
1215 |
157 154-160 |
2/8 |
4.00 |
38:06 |
4:31 |
9:02 |
136 131-141 |
1228 |
158 152-160 |
3/3 |
4.50 |
45:32 |
7:27 +2:55
|
14:53 |
131 93-140 |
1950 |
156 108-160 |
5/2 |
5.00 |
51:39 |
6:07 +1:30
|
12:14 |
127 98-135 |
1553 |
158 118-160 |
2/5 |
5.50 |
56:12 |
4:33 |
9:06 |
129 107-138 |
1173 |
159 158-162 |
6/1 |
6.00 |
1:00:38 |
4:26 |
8:53 |
137 133-140 |
1217 |
160 158-162 |
0/2 |
6.50 |
1:05:00 |
4:22 |
8:44 |
137 132-141 |
1196 |
159 154-162 |
1/3 |
7.00 |
1:13:09 |
8:09 +3:29
|
16:18 |
125 88-141 |
2037 |
155 94-162 |
5/4 |
7.50 |
1:17:43 |
4:34 |
9:08 |
133 126-141 |
1214 |
159 156-162 |
2/2 |
8.00 |
1:22:06 |
4:23 |
8:46 |
141 137-146 |
1236 |
159 148-162 |
3/5 |
8.50 |
1:35:29 |
13:23 +9:03
|
26:45 |
129 101-144 |
3452 |
162 154-190 |
3/2 |
9.00 |
1:39:57 |
4:29 |
8:57 |
134 128-139 |
1200 |
159 156-162 |
2/4 |
9.50 |
1:44:24 |
4:26 |
8:53 |
139 131-142 |
1235 |
160 156-162 |
4/0 |
10.00 |
1:48:54 |
4:31 |
9:01 |
142 139-146 |
1281 |
159 158-160 |
2/0 |
10.50 |
1:53:38 |
4:44 |
9:27 |
138 129-144 |
1305 |
157 140-184 |
1/6 |
11.00 |
2:01:19 |
7:41 +3:02
|
15:23 |
137 104-146 |
2107 |
155 112-160 |
5/3 |
11.50 |
2:06:00 |
4:40 |
9:21 |
136 132-141 |
1271 |
157 154-160 |
1/4 |
12.00 |
2:10:37 |
4:37 |
9:15 |
143 138-146 |
1322 |
157 154-160 |
2/3 |
12.50 |
2:15:13 |
4:36 |
9:12 |
145 138-151 |
1333 |
158 156-160 |
8/1 |
13.00 |
2:20:58 |
5:45 +1:07
|
11:30 |
136 113-151 |
1565 |
158 150-212 |
2/7 |
13.50 |
2:25:50 |
4:51 |
9:43 |
140 133-148 |
1359 |
152 74-158 |
6/3 |
14.00 |
2:30:31 |
4:41 |
9:22 |
144 139-146 |
1350 |
157 154-160 |
3/1 |
14.50 |
2:35:06 |
4:35 |
9:09 |
146 142-149 |
1337 |
157 154-158 |
4/1 |
15.00 |
2:39:36 |
4:30 |
9:06 |
146 144-149 |
1329 |
157 150-160 |
1/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.9 |
157 |
15 |
2:16:32 |
9:24 |
Walk |
11.6 |
108 |
0 |
19:02 |
9:32:52 |
Pause |
2.5 |
- |
- |
4:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:37 |
37.99% |
More |
800m |
4:20 |
8:44 |
43.90% |
More |
1km |
5:26 |
8:44 |
45.72% |
More |
Mile |
8:47 |
8:47 |
48.15% |
More |
5k |
29:48 |
9:36 |
48.25% |
More |
5 miles |
49:53 |
9:59 |
46.92% |
More |
10k |
1:01:20 |
9:52 |
47.64% |
More |
10 miles |
1:47:59 |
10:48 |
44.71% |
More |
Half |
2:21:53 |
10:50 |
45.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
54.30 |
5km |
25:54 |
8:20 |
55.52 |
5M |
42:54 |
8:35 |
54.55 |
10km |
54:00 |
8:41 |
54.10 |
10M |
1:29:26 |
8:57 |
53.98 |
Half |
1:59:04 |
9:05 |
53.23 |
20M |
3:06:27 |
9:19 |
53.86 |
Mara |
4:08:15 |
9:29 |
53.94 |
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