Mon 3rd Dec 2018 at 9:00am by Fitz
Run > Long Run
-
Time
2:22:01
-
Miles
15.01
-
Min/mi
9:28
-
Pacing
36%
-
WAVA
53.84
-
Stride(cm)
101
-
Cals
1392
-
Cadence
169
-
BPM
145
-
%MHR
85.3
-
B/mi
1372
-
Asc(m)
93
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:59(8:59/m) 134/143bpm 92cal 6.68/7.87mph
2) 1m - 9:23(9:23/m) 145/149bpm 107cal 6.4/7.74mph
3) 1m - 8:53(8:53/m) 145/150bpm 99cal 6.76/7.41mph
4) 1m - 9:37(9:37/m) 144/152bpm 103cal 6.23/7.16mph
5) 1m - 9:08(9:08/m) 148/152bpm 102cal 6.57/6.82mph
6) 1m - 9:34(9:34/m) 148/153bpm 102cal 6.27/10.65mph
7) 1m - 9:08(9:08/m) 145/152bpm 85cal 6.57/7.45mph
8) 1m - 9:34(9:34/m) 147/150bpm 93cal 6.27/6.99mph
9) 1m - 9:51(9:51/m) 139/149bpm 72cal 6.09/7.31mph
10) 1m - 9:16(9:16/m) 146/149bpm 88cal 6.47/7.74mph
11) 1m - 9:26(9:26/m) 144/153bpm 81cal 6.36/6.87mph
12) 1m - 10:18(10:18/m) 144/153bpm 81cal 5.83/7.64mph
13) 1m - 9:38(9:37/m) 152/160bpm 102cal 6.23/6.76mph
14) 1m - 9:52(9:52/m) 149/155bpm 85cal 6.08/7.01mph
15) 0.95m - 9:24(9:53/m) 154/161bpm 100cal 6.08/6.64mph
8:59 9:23 8:53 9:37 9:08 9:34 9:08 9:34 9:51 9:16 9:26 10:18 9:38 9:52 9:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:20 |
4:20 |
8:40 |
122 79-135 |
1057 |
165 112-172 |
7/13 |
1.00 |
8:59 |
4:39 |
9:18 |
141 132-143 |
1311 |
171 164-174 |
12/8 |
1.50 |
13:22 |
4:23 |
8:46 |
146 141-149 |
1280 |
172 166-174 |
7/17 |
2.00 |
19:10 |
5:48 +48
|
11:35 |
144 135-148 |
1669 |
162 82-174 |
5/4 |
2.50 |
23:31 |
4:21 |
8:42 |
143 136-148 |
1245 |
172 166-182 |
3/10 |
3.00 |
28:05 |
4:34 +3
|
9:09 |
147 143-150 |
1345 |
170 144-174 |
5/7 |
3.50 |
33:37 |
5:32 +33
|
11:03 |
143 134-151 |
1581 |
165 100-174 |
6/6 |
4.00 |
38:16 |
4:39 |
9:17 |
145 140-150 |
1347 |
170 164-174 |
4/5 |
4.50 |
42:51 |
4:36 |
9:12 |
147 143-148 |
1351 |
172 168-174 |
9/7 |
5.00 |
47:24 |
4:32 |
9:04 |
150 147-152 |
1361 |
173 164-176 |
5/4 |
5.50 |
53:03 |
5:39 +37
|
11:19 |
145 129-152 |
1640 |
166 104-178 |
9/5 |
6.00 |
57:35 |
4:32 |
9:04 |
151 150-153 |
1368 |
173 168-176 |
8/12 |
6.50 |
1:07:09 |
9:34 +5:02
|
19:09 |
143 107-152 |
2738 |
171 140-176 |
6/7 |
7.00 |
1:11:59 |
4:50 +15
|
9:40 |
145 137-151 |
1402 |
170 106-174 |
7/6 |
7.50 |
1:16:48 |
4:49 |
9:38 |
147 145-150 |
1417 |
170 164-174 |
4/4 |
8.00 |
1:21:33 |
4:45 |
9:30 |
146 144-148 |
1388 |
171 166-174 |
6/5 |
8.50 |
1:29:25 |
7:52 +3:15
|
15:43 |
138 107-149 |
2169 |
169 88-176 |
7/8 |
9.00 |
1:34:40 |
5:15 |
10:29 |
137 118-144 |
1437 |
159 106-174 |
16/16 |
9.50 |
1:39:13 |
4:33 |
9:07 |
146 142-149 |
1330 |
174 172-176 |
6/9 |
10.00 |
1:43:56 |
4:43 |
9:26 |
146 142-149 |
1377 |
166 92-176 |
4/5 |
10.50 |
1:49:47 |
5:51 +1:02
|
11:41 |
141 122-149 |
1648 |
170 92-176 |
4/3 |
11.00 |
1:54:24 |
4:38 |
9:15 |
147 144-152 |
1360 |
173 170-176 |
4/4 |
11.50 |
2:01:02 |
6:37 +1:36
|
13:15 |
145 122-153 |
1921 |
170 66-176 |
4/2 |
12.00 |
2:07:10 |
6:08 +52
|
12:16 |
144 136-152 |
1768 |
169 100-176 |
4/4 |
12.50 |
2:11:59 |
4:50 |
9:39 |
150 146-153 |
1448 |
170 158-176 |
8/5 |
13.00 |
2:18:13 |
6:14 +1:26
|
12:28 |
154 131-160 |
1920 |
170 90-176 |
11/4 |
13.50 |
2:23:03 |
4:49 |
9:39 |
149 133-155 |
1438 |
170 164-174 |
5/5 |
14.00 |
2:28:35 |
5:32 +30
|
11:04 |
149 139-153 |
1649 |
172 158-176 |
14/7 |
14.50 |
2:33:29 |
4:54 |
9:48 |
153 150-155 |
1499 |
171 164-176 |
10/10 |
14.95 |
2:38:08 |
4:39 +8
|
10:17 |
156 152-161 |
1603 |
167 98-192 |
12/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.9 |
171 |
14.8 |
2:33:13 |
10:24 |
Walk |
2.6 |
106 |
0.2 |
4:07 |
26:48 |
Still |
0.1 |
- |
- |
9 |
- |
Pause |
0.4 |
- |
- |
39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:25 |
40.01% |
More |
800m |
4:17 |
8:37 |
46.03% |
More |
1km |
5:24 |
8:41 |
47.58% |
More |
Mile |
8:53 |
8:53 |
49.14% |
More |
5k |
29:02 |
9:21 |
51.12% |
More |
5 miles |
47:23 |
9:29 |
51.06% |
More |
10k |
59:33 |
9:35 |
50.75% |
More |
10 miles |
1:43:55 |
10:24 |
48.09% |
More |
Half |
2:19:06 |
10:37 |
47.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:37 |
7:37 |
57.26 |
5km |
25:55 |
8:21 |
57.28 |
5M |
43:19 |
8:40 |
55.84 |
10km |
54:47 |
8:49 |
55.16 |
10M |
1:31:35 |
9:10 |
54.56 |
Half |
2:02:36 |
9:22 |
53.53 |
20M |
3:13:37 |
9:41 |
53.71 |
Mara |
4:19:11 |
9:54 |
53.50 |
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