Sun 5th Aug 2018 at 11:00am by Badger
Run > Long Run
-
Time
2:17:24
-
Miles
11.99
-
Min/mi
11:28
-
Pacing
60%
-
WAVA
44.38
-
Stride(cm)
85
-
Cals
1203
-
Cadence
164
-
BPM
139
-
%MHR
69.8
-
B/mi
1591
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Beautiful day if a bit warm. Planned to run some new footpaths, backed out as they were very overgrown with a lot of nettles, and I wasn't wearing longs. Apparently I really will never learn at lesson.
Split Summary
===
1) 1m - 10:58(10:58/m) 125/139bpm 98cal 5.47/6.53mph
2) 1m - 10:43(10:43/m) 137/147bpm 104cal 5.6/6.26mph
3) 1m - 10:50(10:50/m) 136/143bpm 98cal 5.54/6.57mph
4) 1m - 11:43(11:43/m) 134/147bpm 98cal 5.12/7.28mph
5) 1m - 16:45(16:45/m) 126/144bpm 101cal 3.58/6.03mph
6) 1m - 11:34(11:34/m) 137/150bpm 98cal 5.19/6.57mph
7) 1m - 10:56(10:56/m) 142/151bpm 101cal 5.49/6.43mph
8) 1m - 10:50(10:50/m) 143/150bpm 98cal 5.54/6.18mph
9) 1m - 11:08(11:08/m) 143/154bpm 99cal 5.39/6.01mph
10) 1m - 10:19(10:19/m) 148/155bpm 99cal 5.81/7.24mph
11) 1m - 10:45(10:45/m) 150/157bpm 102cal 5.58/6.2mph
12) 0.99m - 10:53(11:01/m) 154/159bpm 107cal 5.45/6.99mph
10:58 10:43 10:50 11:43 16:45 11:34 10:56 10:50 11:08 10:19 10:45 10:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:48 |
5:48 +24
|
11:35 |
125 70-136 |
1449 |
168 112-180 |
3/6 |
1.00 |
11:59 |
6:12 +38
|
12:23 |
125 88-139 |
1548 |
161 104-176 |
2/5 |
1.50 |
17:22 |
5:23 |
10:46 |
138 130-146 |
1486 |
169 144-176 |
6/1 |
2.00 |
23:00 |
5:38 +18
|
11:16 |
137 124-147 |
1543 |
171 132-256 |
6/5 |
2.50 |
28:51 |
5:51 +12
|
11:42 |
137 116-143 |
1604 |
163 90-174 |
3/2 |
3.00 |
34:14 |
5:22 +12
|
10:45 |
134 117-142 |
1440 |
167 106-184 |
1/5 |
3.50 |
42:28 |
8:14 +1:46
|
16:28 |
129 98-141 |
2125 |
157 70-176 |
2/5 |
4.00 |
47:41 |
5:14 |
10:28 |
140 133-147 |
1465 |
169 122-174 |
2/3 |
4.50 |
54:38 |
6:57 |
13:53 |
134 119-144 |
1861 |
161 90-218 |
2/2 |
5.00 |
1:04:26 |
9:48 |
19:37 |
120 100-140 |
2353 |
116 64-256 |
4/3 |
5.50 |
1:11:31 |
7:04 +48
|
14:08 |
131 106-142 |
1852 |
160 74-256 |
1/2 |
6.00 |
1:16:49 |
5:18 |
10:36 |
144 136-150 |
1528 |
169 100-178 |
3/3 |
6.50 |
1:23:08 |
6:19 +33
|
12:38 |
141 117-151 |
1782 |
169 98-202 |
5/2 |
7.00 |
1:28:18 |
5:10 |
10:21 |
144 140-150 |
1490 |
172 170-176 |
3/4 |
7.50 |
1:33:42 |
5:23 +6
|
10:47 |
144 134-150 |
1553 |
171 128-174 |
3/2 |
8.00 |
1:39:15 |
5:33 |
11:06 |
143 136-150 |
1587 |
170 120-188 |
5/2 |
8.50 |
1:44:43 |
5:28 |
10:56 |
147 142-154 |
1607 |
172 168-176 |
11/2 |
9.00 |
1:53:10 |
8:27 +2:48
|
16:54 |
139 110-151 |
2348 |
168 74-202 |
2/9 |
9.50 |
1:58:25 |
5:16 |
10:31 |
146 138-152 |
1537 |
174 90-186 |
5/2 |
10.00 |
2:03:30 |
5:05 |
10:10 |
150 145-155 |
1526 |
171 114-180 |
2/5 |
10.50 |
2:09:45 |
6:15 +56
|
12:29 |
146 120-155 |
1823 |
172 128-184 |
1/8 |
11.00 |
2:15:15 |
5:30 +3
|
10:59 |
153 150-157 |
1681 |
172 116-180 |
8/0 |
11.50 |
2:20:53 |
5:38 |
11:16 |
153 146-158 |
1725 |
171 120-180 |
2/2 |
11.99 |
2:26:07 |
5:14 |
10:44 |
155 150-159 |
1665 |
173 128-256 |
4/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.9 |
171 |
11.3 |
2:01:22 |
11:26 |
Walk |
10.2 |
106 |
0.7 |
15:42 |
23:19 |
Still |
0.7 |
- |
- |
1:05 |
- |
Pause |
5.2 |
- |
- |
7:58 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:36 |
35.27% |
More |
800m |
4:57 |
9:58 |
40.13% |
More |
1km |
6:16 |
10:05 |
41.31% |
More |
Mile |
10:11 |
10:11 |
43.15% |
More |
5k |
34:16 |
11:02 |
43.67% |
More |
5 miles |
57:24 |
11:29 |
42.50% |
More |
10k |
1:11:36 |
11:31 |
42.57% |
More |
10 miles |
2:03:04 |
12:18 |
40.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
57.84 |
5km |
28:30 |
9:10 |
52.51 |
5M |
49:36 |
9:55 |
49.19 |
10km |
1:03:53 |
10:17 |
47.71 |
10M |
1:51:13 |
11:07 |
45.33 |
Half |
2:32:20 |
11:38 |
43.46 |
20M |
4:09:22 |
12:28 |
42.07 |
Mara |
5:41:34 |
13:02 |
40.96 |
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