Sat 6th Oct 2018 at 7:00am by Dunk
Run > Long Run
- Not good
- warm
-
Time
2:49:26
-
Miles
16.04
-
Min/mi
10:34
-
Pacing
84%
-
WAVA
53.14
-
Stride(cm)
91
-
Cals
1571
-
Cadence
168
-
BPM
141
-
%MHR
76.5
-
B/mi
1487
-
Asc(m)
164
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:55(10:55/m) 132/148bpm 106cal 5.5/6.7mph
2) 1m - 10:08(10:08/m) 137/141bpm 104cal 5.92/6.45mph
3) 1m - 10:34(10:34/m) 136/144bpm 102cal 5.68/5.99mph
4) 1m - 10:29(10:29/m) 134/140bpm 96cal 5.72/5.89mph
5) 1m - 10:51(10:51/m) 134/140bpm 94cal 5.53/6.1mph
6) 1m - 11:02(11:02/m) 135/146bpm 95cal 5.44/5.8mph
7) 1m - 11:01(11:01/m) 131/147bpm 85cal 5.45/5.93mph
8) 1m - 10:52(10:52/m) 132/138bpm 86cal 5.52/7.03mph
9) 1m - 11:02(11:02/m) 132/149bpm 82cal 5.44/6.05mph
10) 1m - 11:15(11:15/m) 132/139bpm 86cal 5.33/5.93mph
11) 1m - 10:42(10:42/m) 137/142bpm 91cal 5.61/5.99mph
12) 1m - 9:11(9:11/m) 153/160bpm 105cal 6.53/7.01mph
13) 1m - 9:10(9:10/m) 159/163bpm 110cal 6.55/6.91mph
14) 1m - 8:56(8:56/m) 165/171bpm 112cal 6.71/7.6mph
15) 1m - 11:17(11:17/m) 152/166bpm 110cal 5.32/5.99mph
16) 1m - 11:30(11:30/m) 149/158bpm 103cal 5.21/5.93mph
17) 0.04m - 30(12:24/m) 152/154bpm 4cal 4.84/5.22mph
10:55 10:08 10:34 10:29 10:51 11:02 11:01 10:52 11:02 11:15 10:42 9:11 9:10 8:56 11:17 11:30 30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:37 |
5:37 |
11:13 |
131 79-145 |
1470 |
160 104-168 |
11/1 |
1.00 |
11:03 |
5:26 +7
|
10:52 |
132 122-147 |
1435 |
162 158-170 |
0/18 |
1.50 |
16:09 |
5:06 |
10:13 |
138 132-141 |
1409 |
165 160-172 |
5/1 |
2.00 |
21:11 |
5:02 |
10:04 |
135 130-141 |
1358 |
165 160-178 |
2/3 |
2.50 |
26:22 |
5:11 |
10:23 |
135 130-139 |
1401 |
164 160-170 |
1/5 |
3.00 |
31:45 |
5:22 |
10:45 |
137 130-144 |
1472 |
164 160-172 |
7/0 |
3.50 |
36:56 |
5:11 |
10:23 |
132 127-137 |
1370 |
164 160-168 |
9/9 |
4.00 |
42:15 |
5:18 |
10:37 |
136 133-139 |
1443 |
167 164-174 |
4/1 |
4.50 |
47:34 |
5:20 |
10:39 |
135 131-140 |
1439 |
166 162-172 |
16/12 |
5.00 |
53:06 |
5:32 |
11:03 |
133 129-138 |
1471 |
165 160-172 |
10/18 |
5.50 |
58:35 |
5:29 |
10:57 |
134 127-141 |
1468 |
164 160-176 |
5/1 |
6.00 |
1:04:08 |
5:33 |
11:07 |
138 129-146 |
1534 |
166 160-170 |
18/6 |
6.50 |
1:09:39 |
5:31 |
11:01 |
133 124-147 |
1466 |
165 160-172 |
9/13 |
7.00 |
1:15:09 |
5:30 |
11:00 |
129 124-135 |
1420 |
165 160-170 |
2/5 |
7.50 |
1:20:37 |
5:28 |
10:56 |
132 129-136 |
1442 |
167 162-178 |
12/10 |
8.00 |
1:26:01 |
5:25 |
10:49 |
133 129-137 |
1439 |
167 162-174 |
8/11 |
8.50 |
1:31:32 |
5:30 |
11:00 |
130 126-135 |
1431 |
166 162-174 |
2/3 |
9.00 |
1:38:06 |
6:35 +1:03
|
13:09 |
134 128-149 |
1763 |
166 124-176 |
2/3 |
9.50 |
1:43:52 |
5:45 +9
|
11:31 |
132 127-137 |
1520 |
166 160-174 |
1/1 |
10.00 |
1:49:40 |
5:48 +9
|
11:36 |
132 126-139 |
1532 |
166 162-172 |
4/5 |
10.50 |
1:55:07 |
5:27 |
10:54 |
136 133-141 |
1482 |
166 160-170 |
2/1 |
11.00 |
2:00:22 |
5:15 |
10:30 |
138 132-142 |
1450 |
167 162-174 |
1/2 |
11.50 |
2:04:58 |
4:37 |
9:13 |
151 141-156 |
1392 |
180 168-186 |
1/1 |
12.00 |
2:09:33 |
4:35 |
9:09 |
156 152-160 |
1428 |
179 176-188 |
1/1 |
12.50 |
2:14:05 |
4:32 |
9:03 |
159 155-163 |
1440 |
180 176-188 |
1/0 |
13.00 |
2:18:43 |
4:38 |
9:16 |
160 157-163 |
1482 |
177 174-184 |
1/1 |
13.50 |
2:23:07 |
4:25 |
8:49 |
164 156-170 |
1447 |
181 176-188 |
1/1 |
14.00 |
2:27:48 |
4:41 +8
|
9:21 |
166 162-170 |
1553 |
178 166-188 |
5/5 |
14.50 |
2:33:47 |
5:59 +13
|
11:59 |
155 150-166 |
1857 |
168 122-176 |
5/2 |
15.00 |
2:39:17 |
5:29 |
10:59 |
149 143-157 |
1636 |
168 164-180 |
3/3 |
15.50 |
2:45:08 |
5:51 +4
|
11:43 |
147 143-150 |
1721 |
167 122-178 |
1/3 |
16.00 |
2:50:51 |
5:43 |
11:26 |
151 145-158 |
1727 |
171 166-180 |
6/1 |
16.03 |
2:51:15 |
24 |
12:05 |
152 152-154 |
1837 |
172 170-176 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
168 |
16 |
2:49:34 |
10:39 |
Walk |
0.3 |
118 |
0 |
32 |
17:23 |
Still |
0.1 |
- |
- |
12 |
- |
Pause |
0.6 |
- |
- |
57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:25 |
42.65% |
More |
800m |
4:18 |
8:39 |
49.72% |
More |
1km |
5:25 |
8:43 |
51.44% |
More |
Mile |
8:49 |
8:49 |
53.70% |
More |
5k |
28:16 |
9:06 |
57.14% |
More |
5 miles |
49:28 |
9:54 |
53.42% |
More |
10k |
1:03:22 |
10:12 |
52.17% |
More |
10 miles |
1:45:18 |
10:32 |
52.02% |
More |
Half |
2:17:32 |
10:30 |
52.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:57 |
8:57 |
52.94 |
5km |
29:44 |
9:34 |
54.32 |
5M |
49:15 |
9:51 |
53.64 |
10km |
1:02:00 |
9:59 |
53.32 |
10M |
1:42:41 |
10:16 |
53.35 |
Half |
2:16:42 |
10:26 |
52.68 |
20M |
3:34:05 |
10:42 |
53.30 |
Mara |
4:45:01 |
10:53 |
53.39 |
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