Wed 8th Aug 2018 at 6:00pm by Badger
Run > Long Run
-
Time
2:40:24
-
Miles
15.09
-
Min/mi
10:38
-
Pacing
70%
-
WAVA
48.37
-
Stride(cm)
89
-
Cals
1435
-
Cadence
170
-
BPM
144
-
%MHR
72.4
-
B/mi
1532
-
Asc(m)
42
-
Hillscore
9
-
Surface
Road
Notes & Comments
Post work long run to bring me in spitting distance of 700 for the year. Nice and comfortable. Route full of Cambridge icons like Wandlebury ring and the chalk pits.
Split Summary
===
1) 1m - 10:15(10:15/m) 126/136bpm 94cal 5.86/7.24mph
2) 1m - 10:33(10:33/m) 137/152bpm 103cal 5.69/6.43mph
3) 1m - 10:16(10:16/m) 141/150bpm 101cal 5.84/6.3mph
4) 1m - 10:35(10:35/m) 142/151bpm 101cal 5.67/6.16mph
5) 1m - 11:01(11:01/m) 147/155bpm 109cal 5.44/6.45mph
6) 1m - 9:35(9:35/m) 141/148bpm 83cal 6.26/7.64mph
7) 1m - 10:16(10:16/m) 139/145bpm 81cal 5.85/6.49mph
8) 1m - 10:22(10:22/m) 141/150bpm 83cal 5.79/6.91mph
9) 1m - 12:16(12:16/m) 146/161bpm 104cal 4.89/6.49mph
10) 1m - 11:16(11:16/m) 147/164bpm 98cal 5.33/7.1mph
11) 1m - 10:21(10:21/m) 148/155bpm 88cal 5.8/6.53mph
12) 1m - 10:45(10:45/m) 146/154bpm 88cal 5.58/6.93mph
13) 1m - 10:54(10:54/m) 149/159bpm 93cal 5.5/6.35mph
14) 1m - 10:25(10:25/m) 154/159bpm 99cal 5.76/6.45mph
15) 1m - 10:35(10:35/m) 155/160bpm 101cal 5.67/6.51mph
16) 0.09m - 1:00(11:47/m) 154/155bpm 9cal 5.09/5.95mph
10:15 10:33 10:16 10:35 11:01 9:35 10:16 10:22 12:16 11:16 10:21 10:45 10:54 10:25 10:35 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:09 |
5:09 |
10:19 |
122 62-135 |
1258 |
170 118-178 |
1/6 |
1.00 |
10:14 |
5:04 |
10:09 |
130 70-136 |
1319 |
167 118-174 |
2/2 |
1.50 |
15:24 |
5:10 |
10:20 |
136 128-147 |
1406 |
169 166-172 |
2/1 |
2.00 |
20:47 |
5:23 |
10:46 |
138 130-152 |
1485 |
169 138-184 |
5/1 |
2.50 |
25:53 |
5:06 |
10:13 |
142 138-150 |
1450 |
168 164-172 |
3/6 |
3.00 |
31:38 |
5:44 +35
|
11:28 |
140 118-149 |
1606 |
168 138-184 |
6/3 |
3.50 |
36:52 |
5:15 |
10:29 |
141 137-145 |
1479 |
168 154-176 |
5/1 |
4.00 |
42:37 |
5:44 +24
|
11:29 |
143 127-151 |
1642 |
169 96-176 |
14/0 |
4.50 |
48:20 |
5:44 |
11:27 |
149 141-155 |
1707 |
171 168-176 |
31/0 |
5.00 |
53:39 |
5:18 |
10:37 |
145 139-150 |
1539 |
170 166-178 |
10/2 |
5.50 |
58:46 |
5:07 |
10:15 |
141 132-148 |
1445 |
170 166-178 |
4/12 |
6.00 |
1:03:13 |
4:27 |
8:54 |
141 138-145 |
1255 |
172 170-178 |
0/30 |
6.50 |
1:08:10 |
4:57 |
9:54 |
139 135-145 |
1375 |
170 164-176 |
0/13 |
7.00 |
1:13:29 |
5:19 |
10:38 |
139 132-144 |
1478 |
166 124-174 |
1/5 |
7.50 |
1:18:36 |
5:07 |
10:14 |
140 135-145 |
1433 |
170 144-186 |
4/10 |
8.00 |
1:23:51 |
5:15 |
10:29 |
142 137-150 |
1489 |
167 100-184 |
1/1 |
8.50 |
1:29:03 |
5:12 |
10:23 |
149 146-154 |
1548 |
171 134-176 |
6/2 |
9.00 |
1:36:39 |
7:36 +32
|
15:12 |
143 126-161 |
2175 |
157 72-256 |
10/1 |
9.50 |
1:43:02 |
6:23 +27
|
12:46 |
148 128-164 |
1888 |
171 82-208 |
10/16 |
10.00 |
1:49:05 |
6:04 +44
|
12:07 |
146 125-158 |
1770 |
172 114-224 |
0/11 |
10.50 |
1:54:15 |
5:09 |
10:18 |
148 143-153 |
1525 |
174 164-182 |
1/4 |
11.00 |
1:59:27 |
5:12 |
10:24 |
148 143-155 |
1540 |
171 84-190 |
2/2 |
11.50 |
2:05:12 |
5:45 +16
|
11:30 |
145 138-151 |
1668 |
169 118-178 |
2/3 |
12.00 |
2:10:28 |
5:16 |
10:33 |
148 144-154 |
1561 |
172 88-238 |
4/3 |
12.50 |
2:18:05 |
7:37 +2:12
|
15:15 |
146 126-154 |
2226 |
171 112-196 |
2/4 |
13.00 |
2:23:34 |
5:28 |
10:56 |
151 138-159 |
1651 |
172 72-178 |
8/0 |
13.50 |
2:29:17 |
5:43 +33
|
11:26 |
152 136-156 |
1738 |
174 130-190 |
2/1 |
14.00 |
2:34:32 |
5:16 |
10:31 |
155 152-159 |
1631 |
172 128-178 |
2/4 |
14.50 |
2:39:46 |
5:14 |
10:28 |
155 149-160 |
1622 |
171 166-182 |
3/4 |
15.00 |
2:45:07 |
5:21 |
10:42 |
155 151-158 |
1658 |
170 132-178 |
4/4 |
15.08 |
2:46:08 |
1:01 |
12:00 |
154 152-155 |
1847 |
171 128-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.3 |
171 |
14.8 |
2:34:43 |
10:43 |
Walk |
3.9 |
117 |
0.2 |
6:35 |
26:47 |
Still |
0.3 |
- |
- |
26 |
- |
Pause |
2.6 |
- |
- |
4:25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:32 |
39.72% |
More |
800m |
4:23 |
8:50 |
45.29% |
More |
1km |
5:32 |
8:55 |
46.75% |
More |
Mile |
9:17 |
9:17 |
47.32% |
More |
5k |
31:14 |
10:03 |
47.92% |
More |
5 miles |
51:37 |
10:19 |
47.26% |
More |
10k |
1:05:06 |
10:29 |
46.83% |
More |
10 miles |
1:48:57 |
10:54 |
46.27% |
More |
Half |
2:24:35 |
11:02 |
46.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
64.65 |
5km |
25:27 |
8:11 |
58.81 |
5M |
44:18 |
8:52 |
55.07 |
10km |
57:03 |
9:11 |
53.43 |
10M |
1:39:19 |
9:56 |
50.76 |
Half |
2:16:02 |
10:23 |
48.67 |
20M |
3:42:42 |
11:08 |
47.11 |
Mara |
5:05:02 |
11:39 |
45.86 |
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