Wed 5th Dec 2018 at 12:00pm by Oranj
Run > Medium Long Run
-
Time
1:41:54
-
Miles
13.69
-
Min/mi
7:27
-
Pacing
0%
-
WAVA
69.25
-
Stride(cm)
134
-
Cals
1421
-
Cadence
161
-
BPM
144
-
%MHR
85.8
-
B/mi
1073
-
Asc(m)
175
-
Hillscore
4
-
Surface
Road
Notes & Comments
Bimble into town + Council xmas fun run (2 laps of ChristChurch meadow in ~14:44) + steady home
===
1) 1km - 4:55(4:55/km) 125/137bpm 59cal 12.22/14.44kmph
2) 1km - 4:45(4:45/km) 130/139bpm 60cal 12.61/12.9kmph
3) 1km - 4:51(4:51/km) 139/141bpm 66cal 12.37/12.77kmph
4) 1km - 4:48(4:48/km) 135/142bpm 62cal 12.52/14.21kmph
5) 1km - 4:50(4:50/km) 143/147bpm 69cal 12.42/14.34kmph
6) 0.42km - 2:07(5:03/km) 140/143bpm 28cal 11.9/15.58kmph
7) 0km - 21(1:50:33/km) 88/143bpm 1cal 0.54/8.2kmph
8) 1km - 4:16(4:16/km) 142/151bpm 58cal 14.08/15.02kmph
9) 1km - 4:04(4:04/km) 154/158bpm 63cal 14.77/15.22kmph
10) 1km - 4:02(4:02/km) 162/165bpm 66cal 14.9/15.22kmph
11) 0.65km - 2:32(3:55/km) 165/167bpm 41cal 15.33/15.65kmph
12) 0.01km - 7(7:31/km) 147/166bpm 1cal 7.98/15.38kmph
13) 1km - 4:42(4:42/km) 138/146bpm 60cal 12.78/13.23kmph
14) 1km - 4:39(4:39/km) 144/145bpm 67cal 12.92/13.1kmph
15) 1km - 4:40(4:40/km) 146/148bpm 68cal 12.84/13.07kmph
16) 1km - 4:49(4:49/km) 148/150bpm 71cal 12.46/12.83kmph
17) 1km - 4:34(4:34/km) 145/149bpm 65cal 13.14/16.73kmph
18) 1km - 4:35(4:35/km) 146/151bpm 65cal 13.09/13.84kmph
19) 1km - 4:36(4:36/km) 146/153bpm 66cal 13.03/14.64kmph
20) 1km - 4:36(4:36/km) 145/150bpm 64cal 13.06/14.34kmph
21) 1km - 4:34(4:34/km) 148/151bpm 66cal 13.15/13.54kmph
22) 1km - 4:51(4:51/km) 149/153bpm 71cal 12.38/13.54kmph
23) 1km - 4:44(4:44/km) 149/152bpm 69cal 12.68/13.3kmph
24) 1km - 4:37(4:37/km) 146/149bpm 62cal 13/14.34kmph
25) 0.94km - 4:22(4:37/km) 144/149bpm 53cal 12.98/18.61kmph
4:55 4:45 4:51 4:48 4:50 2:07 21 4:16 4:04 4:02 2:32 7 4:42 4:39 4:40 4:49 4:34 4:35 4:36 4:36 4:34 4:51 4:44 4:37 4:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:57 |
3:57 |
7:53 |
124 73-135 |
978 |
160 154-168 |
5/4 |
1.00 |
7:47 |
3:50 |
7:41 |
128 115-137 |
983 |
159 152-164 |
0/23 |
1.50 |
11:40 |
3:53 |
7:46 |
137 134-141 |
1063 |
160 154-164 |
6/1 |
2.00 |
15:37 |
3:57 |
7:54 |
138 129-141 |
1090 |
160 158-170 |
4/2 |
2.50 |
19:29 |
3:52 +4
|
7:44 |
136 128-142 |
1052 |
160 152-166 |
3/12 |
3.00 |
23:28 |
3:59 |
7:58 |
144 138-147 |
1147 |
161 158-168 |
9/1 |
3.50 |
42:41 |
19:13 +15:09
|
38:25 |
131 81-143 |
5033 |
161 124-180 |
4/13 |
4.00 |
46:09 |
3:28 |
6:57 |
148 142-151 |
1028 |
163 158-170 |
5/4 |
4.50 |
49:27 |
3:18 |
6:35 |
153 149-157 |
1008 |
164 160-168 |
7/5 |
5.00 |
52:42 |
3:15 |
6:31 |
160 156-164 |
1042 |
165 162-174 |
3/3 |
5.50 |
55:51 |
3:09 |
6:19 |
164 163-167 |
1035 |
165 162-168 |
6/6 |
6.00 |
1:10:16 |
14:25 +10:46
|
28:49 |
143 91-166 |
4122 |
163 124-172 |
6/3 |
6.50 |
1:14:02 |
3:46 |
7:32 |
143 136-146 |
1077 |
161 158-164 |
8/6 |
7.00 |
1:17:46 |
3:44 |
7:29 |
145 143-147 |
1084 |
161 160-170 |
3/4 |
7.50 |
1:21:32 |
3:46 |
7:32 |
146 143-148 |
1100 |
161 158-162 |
11/9 |
8.00 |
1:25:26 |
3:54 |
7:47 |
148 144-150 |
1152 |
162 160-166 |
19/4 |
8.50 |
1:29:09 |
3:43 |
7:26 |
146 142-150 |
1084 |
162 158-164 |
10/4 |
9.00 |
1:32:51 |
3:42 |
7:24 |
144 140-149 |
1066 |
161 158-166 |
2/9 |
9.50 |
1:36:29 |
3:38 |
7:16 |
147 144-151 |
1069 |
162 160-170 |
8/3 |
10.00 |
1:40:13 |
3:44 |
7:28 |
146 140-153 |
1089 |
162 158-174 |
5/11 |
10.50 |
1:43:55 |
3:42 |
7:24 |
146 135-150 |
1081 |
162 158-168 |
6/2 |
11.00 |
1:47:38 |
3:43 |
7:25 |
148 144-151 |
1099 |
162 160-168 |
6/5 |
11.50 |
1:51:23 |
3:45 |
7:30 |
150 147-153 |
1125 |
162 160-164 |
12/2 |
12.00 |
1:55:13 |
3:50 |
7:40 |
148 142-152 |
1136 |
161 158-164 |
8/1 |
12.50 |
1:59:03 |
3:50 |
7:41 |
149 146-152 |
1144 |
161 158-170 |
10/2 |
13.00 |
2:02:45 |
3:42 |
7:23 |
146 144-148 |
1079 |
161 158-164 |
2/8 |
13.50 |
2:06:30 |
3:45 |
7:30 |
144 138-149 |
1080 |
161 158-164 |
2/7 |
13.69 |
2:07:53 |
1:23 |
7:23 |
144 142-147 |
1062 |
161 158-164 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.3 |
161 |
13.7 |
1:39:45 |
8:25 |
Walk |
8.8 |
129 |
0 |
12:34 |
7:14:01 |
Still |
0.3 |
- |
- |
25 |
- |
Pause |
10.6 |
- |
- |
15:09 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:11 |
55.16% |
More |
800m |
3:07 |
6:16 |
64.29% |
More |
1km |
3:55 |
6:18 |
66.72% |
More |
Mile |
6:23 |
6:23 |
69.52% |
More |
5k |
22:53 |
7:22 |
65.94% |
More |
5 miles |
37:15 |
7:27 |
66.04% |
More |
10k |
46:29 |
7:29 |
66.15% |
More |
10 miles |
1:23:40 |
8:22 |
60.79% |
More |
Half |
2:03:14 |
9:24 |
54.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:42 |
6:42 |
66.14 |
5km |
21:48 |
7:01 |
69.22 |
5M |
35:45 |
7:09 |
68.82 |
10km |
44:49 |
7:13 |
68.61 |
10M |
1:13:30 |
7:21 |
69.20 |
Half |
1:37:20 |
7:26 |
68.64 |
20M |
2:31:09 |
7:33 |
70.04 |
Mara |
3:20:09 |
7:38 |
70.53 |
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