Thu 30th Aug 2018 at 7:00am by Stevewjj
Run > Long Run
- Good
-
Time
3:15:14
-
Miles
17.95
-
Min/mi
10:53
-
Pacing
73%
-
WAVA
46.58
-
Stride(cm)
84
-
Cals
2204
-
Cadence
175
-
BPM
162
-
%MHR
94.8
-
B/mi
1763
-
Asc(m)
42
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:31(6:31/km) 138/145bpm 62cal 9.2/10.21kmph
2) 1km - 7:08(7:08/km) 135/169bpm 63cal 8.42/9.91kmph
3) 1km - 7:04(7:04/km) 141/150bpm 67cal 8.48/9.94kmph
4) 1km - 6:18(6:18/km) 145/161bpm 61cal 9.52/9.98kmph
5) 1km - 7:04(7:04/km) 148/160bpm 69cal 8.49/10.14kmph
6) 1km - 6:49(6:49/km) 154/163bpm 71cal 8.79/10.38kmph
7) 1km - 6:37(6:37/km) 157/162bpm 71cal 9.06/10.14kmph
8) 1km - 6:32(6:32/km) 158/166bpm 70cal 9.18/10.25kmph
9) 1km - 6:58(6:58/km) 157/166bpm 75cal 8.6/10.55kmph
10) 1km - 6:26(6:26/km) 162/168bpm 72cal 9.32/10.28kmph
11) 1km - 6:17(6:17/km) 183/192bpm 79cal 9.55/10.68kmph
12) 1km - 7:01(7:01/km) 184/193bpm 90cal 8.54/10.45kmph
13) 1km - 5:58(5:58/km) 187/194bpm 77cal 10.05/10.71kmph
14) 1km - 6:42(6:42/km) 175/189bpm 82cal 8.96/10.52kmph
15) 1km - 6:29(6:29/km) 176/184bpm 82cal 9.27/10.52kmph
16) 1km - 6:06(6:06/km) 178/189bpm 78cal 9.83/10.41kmph
17) 1km - 6:44(6:44/km) 177/186bpm 85cal 8.91/10.55kmph
18) 1km - 6:34(6:34/km) 173/185bpm 82cal 9.14/10.41kmph
19) 1km - 6:37(6:37/km) 167/181bpm 78cal 9.08/11.02kmph
20) 1km - 6:54(6:54/km) 165/178bpm 78cal 8.69/10.38kmph
21) 1km - 6:37(6:37/km) 170/178bpm 82cal 9.08/10.98kmph
22) 1km - 6:18(6:18/km) 165/171bpm 72cal 9.53/10.58kmph
23) 1km - 7:29(7:29/km) 163/174bpm 83cal 8.01/10.41kmph
24) 1km - 6:49(6:49/km) 170/178bpm 84cal 8.79/10.21kmph
25) 1km - 6:07(6:07/km) 168/174bpm 73cal 9.81/10.14kmph
26) 1km - 7:03(7:03/km) 167/175bpm 83cal 8.51/10.11kmph
27) 1km - 7:18(7:18/km) 164/177bpm 83cal 8.22/9.98kmph
28) 1km - 8:46(8:46/km) 160/173bpm 91cal 6.84/10.01kmph
29) 0.88km - 5:56(6:44/km) 161/173bpm 61cal 8.91/9.74kmph
6:31 7:08 7:04 6:18 7:04 6:49 6:37 6:32 6:58 6:26 6:17 7:01 5:58 6:42 6:29 6:06 6:44 6:34 6:37 6:54 6:37 6:18 7:29 6:49 6:07 7:03 7:18 8:46 5:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
6:18 |
6:18 +1:05
|
12:36 |
134 108-144 |
1687 |
173 80-182 |
2/5 |
1.00 |
12:49 |
6:31 |
13:03 |
128 85-145 |
1670 |
164 124-184 |
6/6 |
1.50 |
18:44 |
5:54 +41
|
11:49 |
145 132-169 |
1713 |
180 176-186 |
9/14 |
2.00 |
24:42 |
5:59 +18
|
11:57 |
136 119-150 |
1626 |
165 118-184 |
4/11 |
2.50 |
29:46 |
5:03 |
10:07 |
149 133-160 |
1507 |
185 182-188 |
3/2 |
3.00 |
35:37 |
5:52 |
11:43 |
146 122-160 |
1712 |
169 128-188 |
1/1 |
3.50 |
40:35 |
4:57 |
9:55 |
154 151-158 |
1527 |
185 182-190 |
3/5 |
4.00 |
46:35 |
6:00 |
12:00 |
155 141-163 |
1861 |
171 132-188 |
2/2 |
4.50 |
51:44 |
5:09 |
10:18 |
157 152-162 |
1618 |
184 140-188 |
1/1 |
5.00 |
56:56 |
5:12 |
10:24 |
156 144-166 |
1622 |
175 138-188 |
4/7 |
5.50 |
1:02:43 |
5:47 |
11:35 |
156 136-165 |
1806 |
156 36-188 |
10/9 |
6.00 |
1:07:49 |
5:05 |
10:11 |
162 159-168 |
1649 |
187 176-190 |
5/5 |
6.50 |
1:12:56 |
5:07 |
10:14 |
172 160-188 |
1759 |
186 176-190 |
4/8 |
7.00 |
1:17:58 |
5:02 |
10:04 |
187 181-193 |
1883 |
187 178-190 |
6/7 |
7.50 |
1:23:47 |
5:49 |
11:39 |
182 160-194 |
2120 |
170 120-192 |
3/5 |
8.00 |
1:28:34 |
4:47 |
9:35 |
186 183-191 |
1782 |
188 186-190 |
7/6 |
8.50 |
1:34:51 |
6:17 +1:31
|
12:33 |
177 139-188 |
2222 |
189 184-192 |
5/6 |
9.00 |
1:40:28 |
5:36 |
11:13 |
172 142-184 |
1929 |
174 130-192 |
4/5 |
9.50 |
1:45:49 |
5:22 |
10:44 |
176 165-189 |
1889 |
176 136-192 |
6/6 |
10.00 |
1:51:35 |
5:46 +52
|
11:32 |
176 152-185 |
2029 |
188 120-194 |
5/4 |
10.50 |
1:57:08 |
5:32 |
11:05 |
174 150-186 |
1928 |
165 134-192 |
4/5 |
11.00 |
2:03:10 |
6:03 +1:10
|
12:05 |
174 146-185 |
2104 |
189 184-194 |
2/2 |
11.50 |
2:08:59 |
5:48 |
11:36 |
167 146-181 |
1938 |
170 134-194 |
5/6 |
12.00 |
2:14:04 |
5:05 |
10:10 |
165 155-175 |
1679 |
189 186-192 |
9/3 |
12.50 |
2:19:41 |
5:37 |
11:14 |
163 132-177 |
1831 |
170 132-194 |
7/8 |
13.00 |
2:24:49 |
5:08 |
10:16 |
171 158-178 |
1756 |
184 120-194 |
11/12 |
13.50 |
2:30:18 |
5:29 |
10:59 |
162 148-171 |
1778 |
166 130-194 |
9/4 |
14.00 |
2:35:57 |
5:38 |
11:17 |
161 145-170 |
1816 |
168 122-196 |
1/1 |
14.50 |
2:41:24 |
5:27 |
10:54 |
166 156-177 |
1811 |
174 120-196 |
2/3 |
15.00 |
2:47:02 |
5:38 |
11:16 |
170 163-177 |
1917 |
179 134-196 |
4/4 |
15.50 |
2:51:59 |
4:57 |
9:54 |
168 165-174 |
1663 |
193 188-196 |
2/2 |
16.00 |
2:57:46 |
5:48 |
11:35 |
165 150-174 |
1911 |
168 134-196 |
1/2 |
16.50 |
3:02:46 |
4:59 |
9:58 |
166 149-177 |
1655 |
193 190-194 |
11/6 |
17.00 |
3:10:13 |
7:28 |
14:56 |
162 146-173 |
2419 |
147 130-194 |
15/9 |
17.50 |
3:16:42 |
6:28 |
12:57 |
159 139-173 |
2058 |
168 124-194 |
5/5 |
17.89 |
3:20:46 |
4:04 |
10:33 |
163 158-168 |
1720 |
194 188-196 |
6/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.4 |
187 |
15.3 |
2:32:03 |
10:18 |
Walk |
21.0 |
138 |
2.6 |
43:22 |
16:37 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
2.6 |
- |
- |
5:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:18 |
35.69% |
More |
800m |
4:42 |
9:28 |
41.18% |
More |
1km |
5:53 |
9:28 |
42.98% |
More |
Mile |
9:52 |
9:52 |
43.53% |
More |
5k |
32:16 |
10:23 |
45.27% |
More |
5 miles |
52:54 |
10:35 |
44.97% |
More |
10k |
1:05:58 |
10:37 |
45.03% |
More |
10 miles |
1:48:40 |
10:52 |
45.19% |
More |
Half |
2:22:56 |
10:55 |
45.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:09 |
9:09 |
46.92 |
5km |
30:25 |
9:47 |
48.03 |
5M |
50:22 |
10:04 |
47.24 |
10km |
1:03:25 |
10:12 |
46.85 |
10M |
1:45:01 |
10:30 |
46.76 |
Half |
2:19:49 |
10:40 |
46.12 |
20M |
3:38:57 |
10:57 |
46.67 |
Mara |
4:51:30 |
11:08 |
46.74 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry