Sun 9th Dec 2018 at 11:00am by hellen
Run > Long Run
-
Time
2:26:45
-
Miles
17.38
-
Min/mi
8:27
-
Pacing
0%
-
WAVA
64.09
-
Stride(cm)
105
-
Cals
1498
-
Cadence
182
-
BPM
158
-
%MHR
91.9
-
B/mi
1334
-
Asc(m)
156
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:48(8:48/m) 141/155bpm 92cal 6.82/7.62mph
2) 1m - 8:47(8:47/m) 151/158bpm 99cal 6.83/7.16mph
3) 1m - 7:36(7:36/m) 163/172bpm 93cal 7.89/8.43mph
4) 1m - 8:37(8:37/m) 156/170bpm 97cal 6.97/7.72mph
5) 1m - 8:51(8:51/m) 154/160bpm 92cal 6.78/7.31mph
6) 1m - 7:46(7:46/m) 168/173bpm 97cal 7.73/8.25mph
7) 1m - 8:43(8:43/m) 159/170bpm 94cal 6.88/8.16mph
8) 1m - 8:48(8:48/m) 156/166bpm 89cal 6.82/7.41mph
9) 1m - 7:34(7:34/m) 170/175bpm 95cal 7.93/8.66mph
10) 1m - 8:46(8:46/m) 159/175bpm 90cal 6.84/8.01mph
11) 1m - 8:59(8:59/m) 151/162bpm 61cal 6.68/7.01mph
12) 1m - 7:13(7:13/m) 169/187bpm 83cal 8.32/9.23mph
13) 1m - 8:51(8:51/m) 160/176bpm 82cal 6.78/9.23mph
14) 1m - 9:00(9:00/m) 158/166bpm 75cal 6.66/7.37mph
15) 1m - 7:32(7:32/m) 170/175bpm 91cal 7.96/8.56mph
16) 1m - 8:59(8:59/m) 162/176bpm 84cal 6.68/8.14mph
17) 1m - 8:21(8:21/m) 159/178bpm 73cal 7.19/8.29mph
18) 0.38m - 3:33(9:25/m) 141/149bpm 11cal 6.37/6.82mph
8:48 8:47 7:36 8:37 8:51 7:46 8:43 8:48 7:34 8:46 8:59 7:13 8:51 9:00 7:32 8:59 8:21 3:33
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 |
8:41 |
132 92-146 |
1145 |
185 182-188 |
0/15 |
1.00 |
8:52 |
4:32 +5
|
9:03 |
147 139-155 |
1331 |
181 174-186 |
6/3 |
1.50 |
13:16 |
4:24 |
8:49 |
152 143-158 |
1340 |
180 178-182 |
4/4 |
2.00 |
17:39 |
4:22 |
8:45 |
151 145-156 |
1320 |
180 176-184 |
1/4 |
2.50 |
21:36 |
3:57 +13
|
7:54 |
164 147-172 |
1296 |
186 180-190 |
3/4 |
3.00 |
25:49 |
4:14 +23
|
8:27 |
162 148-170 |
1370 |
182 178-186 |
2/7 |
3.50 |
30:10 |
4:20 +8
|
8:40 |
160 152-170 |
1388 |
180 174-186 |
5/4 |
4.00 |
35:01 |
4:51 +27
|
9:42 |
152 141-158 |
1475 |
179 160-182 |
2/4 |
4.50 |
39:52 |
4:51 +30
|
9:43 |
153 140-160 |
1486 |
179 176-182 |
7/6 |
5.00 |
44:22 |
4:30 |
9:00 |
155 145-160 |
1394 |
179 170-182 |
2/2 |
5.50 |
48:17 |
3:55 |
7:49 |
166 158-173 |
1298 |
182 176-186 |
5/3 |
6.00 |
52:16 |
3:59 +8
|
7:58 |
170 165-173 |
1354 |
183 180-188 |
7/3 |
6.50 |
57:21 |
5:06 +43
|
10:11 |
161 146-170 |
1640 |
179 168-188 |
12/1 |
7.00 |
1:01:42 |
4:21 |
8:41 |
155 151-161 |
1347 |
180 178-182 |
2/10 |
7.50 |
1:06:43 |
5:01 +38
|
10:02 |
154 142-160 |
1546 |
179 154-182 |
1/8 |
8.00 |
1:11:08 |
4:25 |
8:51 |
158 153-166 |
1397 |
180 176-184 |
2/4 |
8.50 |
1:14:55 |
3:47 |
7:33 |
168 163-172 |
1270 |
184 178-188 |
5/8 |
9.00 |
1:18:42 |
3:47 |
7:35 |
172 166-175 |
1303 |
185 182-190 |
4/2 |
9.50 |
1:27:41 |
8:59 +4:39
|
17:58 |
155 118-174 |
2784 |
179 104-184 |
2/4 |
10.00 |
1:32:07 |
4:26 |
8:52 |
160 158-165 |
1419 |
180 176-182 |
2/2 |
10.50 |
1:37:53 |
5:46 +1:22
|
11:32 |
151 120-162 |
1741 |
179 174-182 |
4/2 |
11.00 |
1:43:03 |
5:10 +36
|
10:21 |
147 124-158 |
1521 |
179 176-182 |
8/2 |
11.50 |
1:46:48 |
3:45 |
7:30 |
160 143-175 |
1199 |
188 180-190 |
7/1 |
12.00 |
1:50:20 |
3:32 +4
|
7:04 |
177 173-187 |
1251 |
191 188-196 |
1/5 |
12.50 |
1:55:30 |
5:10 +44
|
10:20 |
162 152-176 |
1675 |
180 178-194 |
8/3 |
13.00 |
2:00:45 |
5:15 +50
|
10:30 |
157 145-165 |
1649 |
181 178-182 |
1/7 |
13.50 |
2:05:54 |
5:09 +39
|
10:17 |
159 150-166 |
1636 |
180 176-184 |
4/2 |
14.00 |
2:10:24 |
4:30 |
9:00 |
157 144-166 |
1412 |
180 172-182 |
2/3 |
14.50 |
2:14:38 |
4:14 +25
|
8:28 |
168 159-172 |
1422 |
186 172-190 |
2/3 |
15.00 |
2:18:21 |
3:43 |
7:26 |
172 168-175 |
1280 |
187 184-190 |
2/4 |
15.50 |
2:23:30 |
5:09 +42
|
10:17 |
163 153-175 |
1677 |
179 116-188 |
5/4 |
16.00 |
2:28:02 |
4:32 |
9:04 |
161 158-164 |
1461 |
181 178-186 |
4/3 |
16.50 |
2:31:50 |
3:48 |
7:36 |
169 158-173 |
1285 |
186 182-190 |
5/3 |
17.00 |
2:49:57 |
18:07 +13:37
|
36:14 |
149 110-178 |
5398 |
182 174-190 |
5/2 |
17.38 |
2:54:17 |
4:20 +44
|
11:29 |
141 133-149 |
1619 |
182 180-186 |
13/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.9 |
181 |
17.4 |
2:26:39 |
9:42 |
Walk |
2.9 |
110 |
0 |
5:39 |
24:18:42 |
Pause |
11.2 |
- |
- |
21:59 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:31 |
57.51% |
More |
800m |
3:31 |
7:04 |
58.26% |
More |
1km |
4:26 |
7:08 |
60.10% |
More |
Mile |
7:16 |
7:16 |
62.24% |
More |
5k |
26:45 |
8:37 |
59.12% |
More |
5 miles |
43:23 |
8:41 |
59.49% |
More |
10k |
54:33 |
8:47 |
59.25% |
More |
10 miles |
1:32:05 |
9:12 |
57.72% |
More |
Half |
2:01:33 |
9:17 |
57.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:10 |
6:10 |
73.41 |
5km |
21:42 |
6:59 |
72.90 |
5M |
36:48 |
7:22 |
70.14 |
10km |
46:51 |
7:32 |
68.98 |
10M |
1:19:27 |
7:57 |
66.90 |
Half |
1:47:13 |
8:11 |
64.69 |
20M |
2:51:30 |
8:35 |
63.50 |
Mara |
3:51:27 |
8:50 |
62.23 |
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