Mon 3rd Dec 2018 at 8:00am by Dickie York
Run > Medium Long Run
-
Time
2:29:58
-
Miles
16.53
-
Min/mi
9:04
-
Pacing
7%
-
WAVA
54.58
-
Stride(cm)
102
-
Cals
1032
-
Cadence
174
-
BPM
134
-
%MHR
78.3
-
B/mi
1215
-
Asc(m)
100
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0m - (/m)
2) 0m - (/m)
3) 1m - 9:08(9:07/m)
4) 0.5m - 4:40(9:19/m)
5) 0m - 7(/m)
6) 0.5m - 4:05(8:12/m)
7) 0.23m - 1:54(8:16/m)
8) 0m - 2:19(/m)
9) 0.02m - 33(28:34/m)
10) 0m - 6:41(/m)
11) 0.75m - 5:53(7:50/m)
12) 1m - 8:01(8:01/m)
13) 1m - 7:58(7:58/m)
14) 0.15m - 1:19(8:38/m)
15) 0m - 4:09(/m)
16) 0.71m - 5:45(8:09/m)
17) 0m - 1:09(/m)
18) 0.14m - 1:11(8:25/m)
19) 0.97m - 8:00(8:13/m)
20) 0m - 39(/m)
21) 0.03m - 15(8:00/m)
22) 0.99m - 7:57(7:59/m)
23) 0.89m - 7:05(7:55/m)
24) 0m - 1:05(/m)
25) 0.11m - 45(6:52/m)
26) 0.61m - 4:44(7:47/m)
27) 0m - 27(/m)
28) 0.39m - 3:00(7:44/m)
29) 1m - 7:40(7:39/m)
30) 0.6m - 4:51(8:03/m)
31) 0m - 3(/m)
32) 0.39m - 2:53(7:18/m)
33) 1m - 7:59(7:59/m)
34) 0.14m - 1:23(10:03/m)
35) 0m - 3(/m)
36) 0.86m - 6:23(7:24/m)
37) 1m - 7:55(7:54/m)
38) 1m - 7:41(7:43/m)
39) 0.54m - 4:18(8:00/m)
9:08 4:40 7 4:05 1:54 2:19 33 6:41 5:53 8:01 7:58 1:19 4:09 5:45 1:09 1:11 8:00 39 15 7:57 7:05 1:05 45 4:44 27 3:00 7:40 4:51 3 2:53 7:59 1:23 3 6:23 7:55 7:41 4:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:45 |
4:45 |
9:29 |
131 76-140 |
1243 |
108 66-174 |
3/2 |
1.00 |
9:08 |
4:23 |
8:47 |
136 132-139 |
1194 |
148 50-234 |
2/1 |
1.50 |
13:42 |
4:34 |
9:07 |
134 124-140 |
1223 |
131 54-234 |
1/2 |
2.00 |
17:58 |
4:16 |
8:33 |
140 131-148 |
1197 |
126 60-250 |
2/2 |
2.50 |
31:21 |
13:23 |
26:45 |
133 77-144 |
3558 |
162 34-232 |
2/2 |
3.00 |
35:14 |
3:53 |
7:47 |
139 132-142 |
1081 |
177 166-180 |
2/2 |
3.50 |
39:26 |
4:11 |
8:22 |
136 127-140 |
1138 |
175 152-182 |
2/4 |
4.00 |
43:17 |
3:52 |
7:43 |
136 132-139 |
1051 |
176 160-180 |
2/2 |
4.50 |
47:16 |
3:59 |
7:58 |
133 130-138 |
1059 |
174 166-178 |
3/2 |
5.00 |
51:15 |
3:59 |
7:58 |
134 128-140 |
1068 |
175 166-178 |
3/1 |
5.50 |
59:23 |
8:08 |
16:16 |
133 90-141 |
2164 |
176 164-180 |
1/5 |
6.00 |
1:04:40 |
5:17 |
10:34 |
131 84-138 |
1384 |
174 126-180 |
2/2 |
6.50 |
1:08:40 |
3:59 |
7:58 |
134 128-139 |
1069 |
174 166-178 |
3/2 |
7.00 |
1:13:31 |
4:51 |
9:42 |
131 100-137 |
1270 |
171 2-178 |
2/4 |
7.50 |
1:17:24 |
3:54 |
7:48 |
133 103-139 |
1037 |
176 164-182 |
4/3 |
8.00 |
1:21:30 |
4:06 |
8:12 |
133 125-137 |
1091 |
174 158-178 |
2/3 |
8.50 |
1:25:26 |
3:55 |
7:50 |
132 127-137 |
1035 |
175 168-178 |
2/2 |
9.00 |
1:30:25 |
4:59 |
9:59 |
131 82-139 |
1307 |
174 2-180 |
3/2 |
9.50 |
1:34:06 |
3:42 |
7:23 |
136 130-143 |
1004 |
177 168-180 |
3/3 |
10.00 |
1:38:37 |
4:30 |
9:01 |
129 106-136 |
1163 |
173 4-180 |
4/3 |
10.50 |
1:42:25 |
3:48 |
7:36 |
136 132-140 |
1033 |
177 170-182 |
2/3 |
11.00 |
1:46:16 |
3:51 |
7:42 |
133 130-137 |
1024 |
176 164-180 |
3/8 |
11.50 |
1:50:07 |
3:51 |
7:43 |
136 130-141 |
1049 |
177 170-188 |
3/3 |
12.00 |
1:54:02 |
3:55 |
7:50 |
137 128-144 |
1072 |
176 164-182 |
8/3 |
12.50 |
1:57:55 |
3:53 |
7:45 |
133 126-139 |
1031 |
175 162-182 |
1/7 |
13.00 |
2:01:57 |
4:03 |
8:05 |
133 121-141 |
1075 |
175 142-180 |
9/3 |
13.50 |
2:06:05 |
4:08 |
8:15 |
131 107-139 |
1082 |
172 28-178 |
4/5 |
14.00 |
2:09:50 |
3:45 |
7:30 |
133 128-137 |
997 |
176 168-178 |
1/5 |
14.50 |
2:13:53 |
4:03 |
8:06 |
133 120-138 |
1078 |
175 94-184 |
2/1 |
15.00 |
2:17:42 |
3:49 |
7:37 |
135 129-141 |
1029 |
176 170-184 |
2/1 |
15.50 |
2:21:30 |
3:49 |
7:38 |
133 129-135 |
1014 |
177 170-180 |
1/2 |
16.00 |
2:25:23 |
3:53 |
7:45 |
133 126-137 |
1031 |
176 168-180 |
1/3 |
16.50 |
2:29:20 |
3:57 |
7:53 |
136 131-140 |
1073 |
178 168-180 |
3/1 |
16.57 |
2:29:58 |
38 |
9:02 |
133 131-136 |
1201 |
171 162-176 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
175 |
16.3 |
2:26:39 |
9:00 |
Walk |
2.2 |
65 |
0.3 |
3:16 |
11:57 |
Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:03 |
46.47% |
More |
800m |
3:36 |
7:15 |
52.88% |
More |
1km |
4:34 |
7:21 |
54.43% |
More |
Mile |
7:25 |
7:25 |
57.02% |
More |
5k |
23:57 |
7:43 |
60.03% |
More |
5 miles |
39:03 |
7:49 |
59.92% |
More |
10k |
48:22 |
7:47 |
60.41% |
More |
10 miles |
1:20:36 |
8:04 |
59.90% |
More |
Half |
1:50:48 |
8:27 |
57.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:47 |
6:47 |
62.31 |
5km |
23:43 |
7:38 |
60.63 |
5M |
40:05 |
8:01 |
58.38 |
10km |
50:57 |
8:12 |
57.34 |
10M |
1:26:08 |
8:37 |
56.05 |
Half |
1:56:02 |
8:51 |
54.62 |
20M |
3:05:03 |
9:15 |
54.27 |
Mara |
4:09:17 |
9:31 |
53.72 |
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