Sun 9th Dec 2018 at 7:00am by rupert bear
Run > Medium Long Run
-
Time
2:11:44
-
Miles
16.16
-
Min/mi
8:09
-
Pacing
11%
-
WAVA
70.29
-
Stride(cm)
105
-
Cals
1555
-
Cadence
187
-
BPM
125
-
%MHR
79
-
B/mi
1017
-
Surface
Road
Notes & Comments
Neath Canal
Split Summary
===
1) 1m - 9:13(9:13/m) 105/162bpm 85cal 6.51/6.78mph
2) 0.45m - 3:57(8:48/m) 103/109bpm 34cal 6.81/6.89mph
3) 1m - 8:12(8:12/m) 110/122bpm 85cal 7.32/7.49mph
4) 1m - 8:09(8:09/m) 118/128bpm 95cal 7.36/7.7mph
5) 1m - 8:27(8:27/m) 123/129bpm 104cal 7.1/7.85mph
6) 1m - 7:51(7:51/m) 127/130bpm 102cal 7.65/8.5mph
7) 1m - 7:44(7:44/m) 132/136bpm 106cal 7.75/8.14mph
8) 1m - 8:07(8:07/m) 128/134bpm 99cal 7.4/8.22mph
9) 1m - 7:56(7:56/m) 124/130bpm 86cal 7.57/8.12mph
10) 1m - 8:05(8:05/m) 132/136bpm 108cal 7.42/7.76mph
11) 1m - 7:57(7:57/m) 132/134bpm 106cal 7.55/7.76mph
12) 1m - 8:01(8:01/m) 133/135bpm 107cal 7.48/8.52mph
13) 1m - 8:04(8:04/m) 131/137bpm 96cal 7.44/7.95mph
14) 1m - 8:11(8:11/m) 133/139bpm 105cal 7.33/8.93mph
15) 1m - 8:05(8:05/m) 130/136bpm 90cal 7.42/8.31mph
16) 1m - 8:05(8:05/m) 127/134bpm 73cal 7.43/8.41mph
17) 0.71m - 5:39(7:58/m) 136/141bpm 74cal 7.54/8.22mph
9:13 3:57 8:12 8:09 8:27 7:51 7:44 8:07 7:56 8:05 7:57 8:01 8:04 8:11 8:05 8:05 5:39
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
4:38 |
4:38 |
9:16 |
111 89-161 |
1028 |
178 120-194 |
| 1.00 |
9:12 |
4:34 |
9:08 |
100 94-105 |
914 |
182 178-186 |
| 1.50 |
20:18 |
11:06 +6:51
|
22:11 |
98 61-109 |
2174 |
183 120-192 |
| 2.00 |
24:33 |
4:16 |
8:31 |
109 86-115 |
928 |
185 180-188 |
| 2.50 |
28:39 |
4:05 |
8:11 |
118 112-123 |
965 |
186 184-196 |
| 3.00 |
32:45 |
4:07 |
8:13 |
117 110-124 |
961 |
186 180-196 |
| 3.50 |
36:44 |
3:59 |
7:59 |
121 115-127 |
965 |
186 182-196 |
| 4.00 |
40:40 |
3:56 |
7:51 |
124 119-129 |
974 |
187 182-200 |
| 4.50 |
45:13 |
4:33 |
9:06 |
121 116-125 |
1102 |
179 84-194 |
| 5.00 |
49:05 |
3:52 |
7:44 |
127 124-129 |
983 |
187 182-198 |
| 5.50 |
53:02 |
3:57 |
7:54 |
128 126-130 |
1011 |
188 182-198 |
| 6.00 |
56:53 |
3:50 |
7:41 |
131 129-133 |
1006 |
188 184-196 |
| 6.50 |
1:00:49 |
3:57 |
7:53 |
134 131-136 |
1057 |
188 186-192 |
| 7.00 |
1:04:45 |
3:56 |
7:52 |
131 128-133 |
1030 |
187 184-194 |
| 7.50 |
1:10:46 |
6:01 +1:53
|
12:02 |
123 104-133 |
1479 |
185 120-194 |
| 8.00 |
1:16:11 |
5:25 +1:26
|
10:50 |
124 90-129 |
1343 |
186 120-194 |
| 8.50 |
1:20:10 |
4:00 |
8:00 |
124 105-129 |
991 |
187 184-196 |
| 9.00 |
1:24:16 |
4:05 |
8:11 |
132 128-136 |
1080 |
189 184-204 |
| 9.50 |
1:28:15 |
3:59 |
7:59 |
131 128-133 |
1045 |
187 180-194 |
| 10.00 |
1:32:15 |
4:00 |
8:00 |
132 129-134 |
1055 |
188 182-196 |
| 10.50 |
1:36:11 |
3:56 |
7:53 |
133 131-134 |
1048 |
189 186-196 |
| 11.00 |
1:40:11 |
4:00 |
7:59 |
134 132-135 |
1070 |
189 184-196 |
| 11.50 |
1:44:13 |
4:02 |
8:04 |
132 129-134 |
1065 |
191 186-202 |
| 12.00 |
1:49:23 |
5:10 +1:06
|
10:20 |
128 116-134 |
1323 |
192 188-200 |
| 12.50 |
1:53:22 |
3:59 |
7:58 |
134 131-138 |
1068 |
191 182-196 |
| 13.00 |
1:57:22 |
4:00 |
7:59 |
134 130-139 |
1071 |
191 186-200 |
| 13.50 |
2:01:32 |
4:10 |
8:21 |
133 129-136 |
1110 |
192 186-202 |
| 14.00 |
2:05:34 |
4:02 |
8:04 |
130 126-132 |
1049 |
191 188-194 |
| 14.50 |
2:14:24 |
8:50 +4:47
|
17:39 |
124 77-135 |
2189 |
190 184-198 |
| 15.00 |
2:18:25 |
4:01 |
8:02 |
125 110-131 |
1004 |
191 186-200 |
| 15.50 |
2:22:31 |
4:06 |
8:12 |
132 127-134 |
1082 |
192 186-202 |
| 16.00 |
2:26:31 |
4:00 |
8:01 |
135 132-137 |
1082 |
192 188-196 |
| 16.16 |
2:27:46 |
1:15 |
7:52 |
138 135-141 |
1086 |
193 190-200 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
89.0 |
187 |
16.1 |
2:10:51 |
8:29 |
| Walk |
7.2 |
113 |
0 |
11:02 |
6:44:07 |
| Pause |
3.8 |
- |
- |
5:53 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:52 |
7:32 |
48.26% |
More |
| 800m |
3:47 |
7:36 |
57.41% |
More |
| 1km |
4:45 |
7:39 |
59.56% |
More |
| Mile |
7:43 |
7:43 |
62.41% |
More |
| 5k |
24:50 |
8:00 |
66.20% |
More |
| 5 miles |
40:11 |
8:02 |
66.98% |
More |
| 10k |
51:08 |
8:14 |
65.88% |
More |
| 10 miles |
1:23:44 |
8:22 |
66.69% |
More |
| Half |
1:54:31 |
8:45 |
64.63% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:43 |
6:43 |
71.78 |
| 5km |
22:34 |
7:16 |
72.85 |
| 5M |
37:33 |
7:31 |
71.68 |
| 10km |
47:22 |
7:37 |
71.13 |
| 10M |
1:18:49 |
7:53 |
70.86 |
| Half |
1:45:14 |
8:02 |
69.79 |
| 20M |
2:45:29 |
8:16 |
70.33 |
| Mara |
3:40:56 |
8:26 |
70.24 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
