Sun 9th Dec 2018 at 9:00am by Honley Lion
Run > Long Run
- cold
-
Time
2:07:09
-
Miles
14.23
-
Min/mi
8:56
-
Pacing
76%
-
WAVA
60.57
-
Stride(cm)
96
-
Cals
1134
-
Cadence
187
-
BPM
132
-
%MHR
67.5
-
B/mi
1176
-
Surface
Road
Notes & Comments
Wyke, Norwood Green, Northowram, Stump Cross, through Shibden park, Hipperholme
Split Summary
===
1) 1m - 8:46(8:46/m) 122/133bpm 89cal 6.85/7.49mph
2) 1m - 9:05(9:05/m) 133/148bpm 102cal 6.6/7.26mph
3) 1m - 9:17(9:17/m) 137/146bpm 107cal 6.47/7.24mph
4) 1m - 8:48(8:48/m) 131/146bpm 91cal 6.82/7.51mph
5) 1m - 8:39(8:39/m) 130/138bpm 87cal 6.93/7.68mph
6) 1m - 8:40(8:40/m) 138/155bpm 90cal 6.92/7.89mph
7) 1m - 8:59(8:59/m) 148/160bpm 110cal 6.68/7.47mph
8) 1m - 9:33(9:33/m) 143/155bpm 111cal 6.28/7.06mph
9) 1m - 8:26(8:26/m) 136/155bpm 78cal 7.12/8.75mph
10) 1m - 10:35(10:35/m) 127/137bpm 60cal 5.67/7.51mph
11) 1m - 8:25(8:25/m) 123/139bpm 40cal 7.12/8.27mph
12) 1m - 8:53(8:53/m) 129/141bpm 61cal 6.76/7.87mph
13) 1m - 8:33(8:33/m) 125/139bpm 44cal 7.02/8.08mph
14) 1m - 8:43(8:43/m) 127/169bpm 52cal 6.88/7.81mph
15) 0.23m - 1:48(7:58/m) 130/134bpm 12cal 7.53/7.64mph
8:46 9:05 9:17 8:48 8:39 8:40 8:59 9:33 8:26 10:35 8:25 8:53 8:33 8:43 1:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:35 |
4:35 |
9:10 |
120 86-132 |
1100 |
184 122-202 |
1.00 |
8:45 |
4:10 |
8:21 |
123 113-133 |
1027 |
191 186-206 |
1.50 |
13:05 |
4:20 |
8:39 |
126 119-130 |
1091 |
189 180-192 |
2.00 |
17:51 |
4:46 |
9:32 |
139 123-148 |
1324 |
186 180-190 |
2.50 |
22:27 |
4:36 |
9:12 |
133 128-143 |
1225 |
184 126-194 |
3.00 |
27:08 |
4:40 |
9:21 |
139 130-146 |
1299 |
182 120-194 |
3.50 |
32:10 |
5:02 +37
|
10:04 |
131 114-146 |
1319 |
187 122-198 |
4.00 |
36:31 |
4:21 |
8:43 |
131 122-138 |
1142 |
190 138-198 |
4.50 |
40:56 |
4:25 |
8:49 |
130 126-137 |
1146 |
189 132-204 |
5.00 |
45:11 |
4:16 |
8:31 |
129 125-134 |
1099 |
193 188-202 |
5.50 |
49:22 |
4:11 |
8:22 |
127 115-149 |
1063 |
192 184-198 |
6.00 |
53:51 |
4:29 |
8:58 |
150 147-155 |
1345 |
189 186-192 |
6.50 |
58:24 |
4:33 |
9:05 |
144 125-156 |
1308 |
191 182-202 |
7.00 |
1:02:50 |
4:26 |
8:53 |
152 141-160 |
1349 |
187 180-194 |
7.50 |
1:09:01 |
6:11 +1:29
|
12:22 |
139 111-155 |
1720 |
189 130-196 |
8.00 |
1:13:52 |
4:51 |
9:41 |
146 131-154 |
1415 |
184 122-192 |
8.50 |
1:18:41 |
4:49 +14
|
9:38 |
142 132-155 |
1368 |
190 130-198 |
9.00 |
1:22:32 |
3:51 |
7:42 |
129 122-139 |
993 |
198 182-214 |
9.50 |
1:27:09 |
4:37 +6
|
9:15 |
124 112-135 |
1147 |
193 186-200 |
10.00 |
1:33:12 |
6:03 |
12:06 |
127 99-137 |
1536 |
164 92-238 |
10.50 |
1:36:56 |
3:44 |
7:29 |
116 109-131 |
868 |
195 192-198 |
11.00 |
1:41:38 |
4:41 |
9:23 |
127 113-139 |
1191 |
185 128-198 |
11.50 |
1:45:38 |
4:01 |
8:01 |
127 119-136 |
1018 |
194 190-204 |
12.00 |
1:50:31 |
4:52 |
9:45 |
131 121-141 |
1277 |
175 118-202 |
12.50 |
1:54:22 |
3:51 |
7:42 |
123 114-130 |
948 |
195 190-204 |
13.00 |
1:59:04 |
4:42 |
9:23 |
127 112-138 |
1192 |
190 122-202 |
13.50 |
2:03:21 |
4:18 |
8:36 |
124 119-137 |
1065 |
186 122-200 |
14.00 |
2:07:47 |
4:26 |
8:51 |
132 121-169 |
1168 |
188 94-200 |
14.23 |
2:09:35 |
1:48 |
7:59 |
131 127-134 |
1046 |
192 190-196 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.6 |
191 |
13.7 |
2:01:18 |
8:51 |
Walk |
6.2 |
119 |
0.5 |
8:05 |
15:30 |
Still |
0.2 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
50.31% |
More |
800m |
3:38 |
7:19 |
57.44% |
More |
1km |
4:41 |
7:32 |
58.07% |
More |
Mile |
8:14 |
8:14 |
56.13% |
More |
5k |
26:46 |
8:37 |
58.80% |
More |
5 miles |
44:36 |
8:55 |
57.64% |
More |
10k |
55:27 |
8:55 |
57.98% |
More |
10 miles |
1:30:56 |
9:06 |
58.54% |
More |
Half |
1:59:39 |
9:08 |
58.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:14 |
7:14 |
63.85 |
5km |
24:36 |
7:55 |
63.97 |
5M |
41:07 |
8:13 |
62.52 |
10km |
51:59 |
8:22 |
61.85 |
10M |
1:26:53 |
8:41 |
61.27 |
Half |
1:56:17 |
8:53 |
60.17 |
20M |
3:03:37 |
9:11 |
60.38 |
Mara |
4:05:45 |
9:23 |
60.16 |
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