Sun 16th Sep 2018 at 3:00pm by Jon M
Run > Long Run
- rain
-
Time
1:33:36
-
Miles
10.07
-
Min/mi
9:18
-
Pacing
92%
-
WAVA
58.97
-
Stride(cm)
112
-
Cals
1114
-
Cadence
155
-
BPM
137
-
%MHR
80
-
B/mi
1271
-
Asc(m)
128
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:39(8:39/m) 120/135bpm 90cal 80/86rpm 6.93/0mph
2) 1m - 9:00(9:00/m) 133/138bpm 107cal 79/81rpm 6.67/0mph
3) 1m - 8:34(8:34/m) 138/149bpm 104cal 79/83rpm 7/0mph
4) 1m - 8:56(8:56/m) 139/142bpm 109cal 78/79rpm 6.72/0mph
5) 1m - 9:35(9:35/m) 142/155bpm 119cal 77/79rpm 6.26/0mph
6) 1m - 9:05(9:05/m) 138/143bpm 108cal 77/79rpm 6.61/0mph
7) 1m - 9:21(9:21/m) 138/147bpm 111cal 77/79rpm 6.42/0mph
8) 1m - 9:33(9:33/m) 139/148bpm 114cal 77/79rpm 6.28/0mph
9) 1m - 9:51(9:51/m) 140/154bpm 117cal 76/78rpm 6.09/0mph
10) 1m - 10:12(10:12/m) 144/156bpm 125cal 76/80rpm 5.89/0mph
11) 0.07m - 50(11:03/m) 143/147bpm 10cal 75/77rpm 5.43/0mph
8:39 9:00 8:34 8:56 9:35 9:05 9:21 9:33 9:51 10:12 50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:23 |
4:23 |
8:45 |
107 69-121 |
937 |
159 104-172 |
2/10 |
1.00 |
8:40 |
4:17 |
8:35 |
129 118-135 |
1106 |
160 150-170 |
4/4 |
1.50 |
13:17 |
4:37 |
9:15 |
134 126-138 |
1238 |
157 154-160 |
21/1 |
2.00 |
17:40 |
4:23 |
8:46 |
133 130-137 |
1166 |
158 156-160 |
4/12 |
2.50 |
22:00 |
4:19 |
8:39 |
137 134-142 |
1185 |
158 156-162 |
2/3 |
3.00 |
26:15 |
4:15 |
8:30 |
140 132-149 |
1189 |
158 156-164 |
2/11 |
3.50 |
30:41 |
4:26 |
8:53 |
138 134-140 |
1225 |
156 154-158 |
3/6 |
4.00 |
35:10 |
4:29 |
8:59 |
139 137-141 |
1248 |
156 152-158 |
4/0 |
4.50 |
39:59 |
4:49 |
9:38 |
142 135-145 |
1369 |
153 150-158 |
25/0 |
5.00 |
44:45 |
4:46 |
9:31 |
143 136-154 |
1361 |
154 150-158 |
12/5 |
5.50 |
49:12 |
4:27 |
8:53 |
137 131-141 |
1218 |
155 152-158 |
1/17 |
6.00 |
53:50 |
4:38 |
9:16 |
138 133-143 |
1279 |
154 152-156 |
4/10 |
6.50 |
58:30 |
4:40 |
9:21 |
137 134-140 |
1281 |
154 150-156 |
3/8 |
7.00 |
1:03:10 |
4:40 |
9:21 |
139 133-146 |
1299 |
154 152-156 |
3/5 |
7.50 |
1:07:56 |
4:46 |
9:32 |
140 135-144 |
1334 |
153 150-156 |
6/4 |
8.00 |
1:12:44 |
4:48 |
9:35 |
140 136-148 |
1342 |
153 152-156 |
5/4 |
8.50 |
1:17:40 |
4:56 |
9:52 |
142 139-154 |
1401 |
152 142-156 |
7/7 |
9.00 |
1:22:36 |
4:56 |
9:52 |
140 136-148 |
1380 |
153 150-154 |
3/9 |
9.50 |
1:27:41 |
5:06 |
10:12 |
142 138-150 |
1448 |
151 142-154 |
6/3 |
10.00 |
1:32:47 |
5:05 |
10:11 |
146 141-156 |
1487 |
153 148-160 |
8/4 |
10.07 |
1:33:31 |
44 |
10:48 |
144 141-147 |
1554 |
152 150-154 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
155 |
10.1 |
1:33:22 |
9:16 |
Walk |
0.0 |
107 |
0 |
1 |
10:49 |
Still |
0.1 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
44.23% |
More |
800m |
4:07 |
8:18 |
51.82% |
More |
1km |
5:11 |
8:20 |
53.77% |
More |
Mile |
8:27 |
8:27 |
56.04% |
More |
5k |
27:00 |
8:41 |
59.84% |
More |
5 miles |
44:35 |
8:55 |
59.25% |
More |
10k |
55:41 |
8:58 |
59.36% |
More |
10 miles |
1:32:38 |
9:16 |
59.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:06 |
8:06 |
58.49 |
5km |
26:55 |
8:40 |
60.00 |
5M |
44:34 |
8:55 |
59.28 |
10km |
56:06 |
9:02 |
58.93 |
10M |
1:32:55 |
9:18 |
58.95 |
Half |
2:03:42 |
9:27 |
58.21 |
20M |
3:13:43 |
9:41 |
58.91 |
Mara |
4:17:54 |
9:51 |
59.00 |
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