Mon 10th Sep 2018 at 8:00am by Stevewjj
Run > Long Run
- Amazing
-
Time
3:45:09
-
Miles
19.83
-
Min/mi
11:21
-
Pacing
79%
-
WAVA
44.96
-
Stride(cm)
80
-
Cals
2236
-
Cadence
177
-
BPM
157
-
%MHR
91.7
-
B/mi
1779
-
Asc(m)
203
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 7:03(7:03/km) 136/147bpm 63cal 8.51/9.71kmph
2) 1km - 7:25(7:25/km) 136/151bpm 63cal 8.1/9.34kmph
3) 1km - 7:11(7:11/km) 143/153bpm 64cal 8.34/9.84kmph
4) 1km - 6:27(6:27/km) 153/160bpm 64cal 9.3/9.61kmph
5) 1km - 7:10(7:10/km) 149/160bpm 68cal 8.37/9.67kmph
6) 1km - 7:03(7:03/km) 155/162bpm 71cal 8.52/10.01kmph
7) 1km - 7:03(7:03/km) 175/189bpm 83cal 8.52/11.02kmph
8) 1km - 6:35(6:35/km) 182/191bpm 81cal 9.12/9.84kmph
9) 1km - 7:08(7:08/km) 171/188bpm 82cal 8.42/9.98kmph
10) 1km - 7:10(7:10/km) 156/167bpm 72cal 8.38/10.11kmph
11) 1km - 6:29(6:29/km) 162/168bpm 69cal 9.26/9.98kmph
12) 1km - 7:07(7:07/km) 156/166bpm 70cal 8.42/9.81kmph
13) 1km - 7:07(7:07/km) 154/163bpm 68cal 8.43/10.31kmph
14) 1km - 6:16(6:16/km) 152/165bpm 57cal 9.58/10.04kmph
15) 1km - 6:53(6:53/km) 156/166bpm 68cal 8.72/9.98kmph
16) 1km - 6:58(6:58/km) 161/169bpm 73cal 8.6/9.81kmph
17) 1km - 7:48(7:48/km) 154/165bpm 74cal 7.7/9.47kmph
18) 1km - 6:44(6:44/km) 158/164bpm 68cal 8.92/9.81kmph
19) 1km - 7:00(7:00/km) 159/168bpm 71cal 8.57/10.38kmph
20) 1km - 6:45(6:45/km) 161/166bpm 71cal 8.89/9.74kmph
21) 1km - 6:33(6:33/km) 160/169bpm 67cal 9.15/9.98kmph
22) 1km - 7:22(7:22/km) 157/167bpm 69cal 8.14/10.18kmph
23) 1km - 7:21(7:21/km) 159/174bpm 69cal 8.16/9.57kmph
24) 1km - 6:30(6:30/km) 162/167bpm 68cal 9.23/9.57kmph
25) 1km - 7:18(7:18/km) 161/166bpm 76cal 8.22/9.81kmph
26) 1km - 7:21(7:21/km) 161/169bpm 76cal 8.16/10.14kmph
27) 1km - 6:41(6:41/km) 164/172bpm 72cal 8.98/10.01kmph
28) 1km - 6:58(6:58/km) 159/169bpm 67cal 8.6/10.11kmph
29) 1km - 7:08(7:08/km) 161/167bpm 72cal 8.42/9.57kmph
30) 1km - 6:56(6:56/km) 164/170bpm 75cal 8.64/9.98kmph
31) 1km - 9:02(9:02/km) 150/165bpm 62cal 6.64/9.41kmph
32) 0.91km - 6:37(7:17/km) 158/170bpm 63cal 8.24/9.64kmph
7:03 7:25 7:11 6:27 7:10 7:03 7:03 6:35 7:08 7:10 6:29 7:07 7:07 6:16 6:53 6:58 7:48 6:44 7:00 6:45 6:33 7:22 7:21 6:30 7:18 7:21 6:41 6:58 7:08 6:56 9:02 6:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
11:53 |
11:53 |
11:53 |
134 102-149 |
1591 |
172 132-188 |
7/11 |
2.00 |
23:05 |
11:12 |
11:12 |
142 112-152 |
1591 |
176 132-186 |
13/26 |
3.00 |
34:11 |
11:06 |
11:06 |
150 123-160 |
1666 |
176 132-188 |
4/3 |
4.00 |
45:13 |
11:02 |
11:02 |
158 133-181 |
1744 |
176 136-190 |
7/8 |
5.00 |
56:15 |
11:02 |
11:02 |
181 167-191 |
1997 |
175 134-190 |
6/8 |
6.00 |
1:09:09 |
12:54 +1:52
|
12:54 |
165 140-187 |
2127 |
177 120-190 |
15/13 |
7.00 |
1:20:33 |
11:24 |
11:24 |
158 141-166 |
1801 |
175 120-192 |
8/13 |
8.00 |
1:32:04 |
11:31 |
11:31 |
154 137-162 |
1774 |
169 94-192 |
7/7 |
9.00 |
1:44:05 |
12:01 +1:19
|
12:01 |
152 127-165 |
1827 |
180 138-192 |
11/11 |
10.00 |
1:55:10 |
11:05 |
11:05 |
159 147-168 |
1762 |
176 136-190 |
7/9 |
11.00 |
2:06:52 |
11:43 |
11:43 |
155 141-165 |
1815 |
170 134-192 |
9/8 |
12.00 |
2:17:45 |
10:52 |
10:52 |
159 145-166 |
1728 |
181 136-190 |
11/10 |
13.00 |
2:28:34 |
10:50 |
10:50 |
160 142-169 |
1732 |
181 130-192 |
8/8 |
14.00 |
2:40:09 |
11:34 |
11:34 |
157 119-172 |
1817 |
180 128-194 |
15/11 |
15.00 |
2:51:20 |
11:11 |
11:11 |
159 137-167 |
1779 |
181 124-196 |
13/18 |
16.00 |
3:03:11 |
11:51 |
11:51 |
161 149-169 |
1908 |
175 134-196 |
7/7 |
17.00 |
3:14:34 |
11:23 |
11:23 |
160 142-172 |
1822 |
180 138-198 |
7/4 |
18.00 |
3:25:32 |
10:58 |
10:58 |
161 143-166 |
1765 |
185 130-196 |
5/4 |
19.00 |
3:38:35 |
13:04 |
13:04 |
157 140-169 |
2051 |
166 122-196 |
25/14 |
19.82 |
3:48:13 |
9:38 |
11:47 |
158 148-169 |
1861 |
184 130-196 |
12/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.4 |
187 |
16.5 |
2:51:17 |
10:34 |
Walk |
23.2 |
139 |
3.3 |
53:37 |
16:12 |
Still |
0.1 |
- |
- |
7 |
- |
Pause |
1.4 |
- |
- |
3:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:47 |
33.93% |
More |
800m |
4:56 |
9:56 |
39.28% |
More |
1km |
6:10 |
9:56 |
40.95% |
More |
Mile |
10:37 |
10:37 |
40.41% |
More |
5k |
33:45 |
10:52 |
43.29% |
More |
5 miles |
55:13 |
11:03 |
43.09% |
More |
10k |
1:09:31 |
11:11 |
42.73% |
More |
10 miles |
1:52:12 |
11:13 |
43.77% |
More |
Half |
2:28:33 |
11:20 |
43.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:29 |
9:29 |
45.27 |
5km |
31:34 |
10:10 |
46.28 |
5M |
52:16 |
10:27 |
45.52 |
10km |
1:05:48 |
10:35 |
45.15 |
10M |
1:48:58 |
10:54 |
45.07 |
Half |
2:25:05 |
11:05 |
44.44 |
20M |
3:47:12 |
11:22 |
44.97 |
Mara |
5:02:29 |
11:33 |
45.04 |
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