- breezy
- cold
-
Time
1:33:00
-
Miles
14.08
-
Min/mi
6:36
-
Pacing
0%
-
WAVA
74.17
-
Stride(cm)
135
-
Cals
1207
-
Cadence
181
-
BPM
133
-
%MHR
80
-
B/mi
877
-
Asc(m)
278
-
Hillscore
15
-
Surface
Road
Notes & Comments
Brae Toll, Old Dailly, Hawkhill, Garryloop, Penkill Brae, Old Dailly, golf course,round boatyard, Prom, Mill Road, Prom, Cauldshore and home. Bounced along ok after yesterday’s rest day.
Last long plod of the year 😊🏃♂️
Split Summary
===
1) 1m - 6:26(6:26/m) 101/107bpm 55cal 9.32/10.71mph
2) 0.86m - 5:33(6:26/m) 107/112bpm 53cal 9.32/9.85mph
3) 1m - 7:02(7:02/m) 107/129bpm 60cal 8.54/10.52mph
4) 1m - 6:24(6:24/m) 114/117bpm 64cal 9.38/9.56mph
5) 1m - 6:51(6:51/m) 117/122bpm 71cal 8.75/9.66mph
6) 1m - 6:25(6:25/m) 116/124bpm 62cal 9.34/10.79mph
7) 1m - 6:30(6:30/m) 117/136bpm 61cal 9.23/10.27mph
8) 1m - 6:34(6:34/m) 125/131bpm 76cal 9.14/9.31mph
9) 1m - 6:35(6:35/m) 133/186bpm 81cal 9.11/9.33mph
10) 1m - 6:45(6:45/m) 161/167bpm 119cal 8.89/9.33mph
11) 1m - 6:41(6:41/m) 163/171bpm 121cal 8.97/9.6mph
12) 1m - 6:47(6:47/m) 165/172bpm 125cal 8.85/9.18mph
13) 1m - 6:45(6:45/m) 165/171bpm 123cal 8.9/9.77mph
14) 1m - 6:49(6:49/m) 164/185bpm 121cal 8.8/9.75mph
15) 0.12m - 53(7:35/m) 159/168bpm 15cal 7.9/7.7mph
6:26 5:33 7:02 6:24 6:51 6:25 6:30 6:34 6:35 6:45 6:41 6:47 6:45 6:49 53
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:13 |
3:13 |
6:26 |
94 64-105 |
605 |
181 116-188 |
10/6 |
1.00 |
6:26 |
3:13 |
6:25 |
104 100-107 |
667 |
184 180-190 |
7/1 |
1.50 |
9:42 |
3:16 |
6:33 |
107 104-109 |
700 |
185 182-190 |
17/4 |
2.00 |
13:42 |
4:00 +5
|
7:59 |
104 84-112 |
831 |
182 116-196 |
5/9 |
2.50 |
16:46 |
3:05 |
6:09 |
108 98-115 |
664 |
187 184-190 |
1/17 |
3.00 |
19:56 |
3:10 |
6:19 |
113 103-129 |
714 |
186 184-190 |
13/10 |
3.50 |
23:09 |
3:13 |
6:26 |
114 109-117 |
733 |
184 182-188 |
7/3 |
4.00 |
26:20 |
3:12 |
6:23 |
114 109-120 |
729 |
185 182-188 |
9/8 |
4.50 |
29:46 |
3:26 |
6:51 |
117 112-122 |
802 |
184 182-188 |
24/5 |
5.00 |
33:23 |
3:37 |
7:14 |
116 110-120 |
838 |
184 182-186 |
40/5 |
5.50 |
36:38 |
3:15 |
6:30 |
117 112-123 |
760 |
186 180-198 |
21/19 |
6.00 |
39:39 |
3:02 |
6:03 |
112 101-117 |
678 |
188 184-192 |
1/50 |
6.50 |
42:55 |
3:16 |
6:32 |
117 114-119 |
765 |
185 184-188 |
3/7 |
7.00 |
46:11 |
3:16 |
6:31 |
124 113-136 |
809 |
185 182-188 |
18/22 |
7.50 |
49:28 |
3:17 |
6:34 |
125 122-130 |
821 |
185 182-190 |
5/10 |
8.00 |
52:47 |
3:18 |
6:37 |
123 120-127 |
813 |
184 180-186 |
4/11 |
8.50 |
56:04 |
3:18 |
6:35 |
122 119-126 |
804 |
184 180-188 |
7/6 |
9.00 |
59:20 |
3:16 |
6:32 |
156 119-186 |
1018 |
185 182-188 |
2/9 |
9.50 |
1:02:46 |
3:26 |
6:53 |
160 156-167 |
1100 |
184 180-190 |
6/8 |
10.00 |
1:06:09 |
3:23 |
6:45 |
162 158-165 |
1094 |
184 180-186 |
7/4 |
10.50 |
1:09:25 |
3:16 |
6:32 |
162 158-168 |
1060 |
184 182-190 |
2/6 |
11.00 |
1:12:47 |
3:22 |
6:43 |
166 161-171 |
1115 |
184 182-190 |
3/1 |
11.50 |
1:16:11 |
3:24 |
6:48 |
167 164-172 |
1136 |
185 182-194 |
2/3 |
12.00 |
1:19:39 |
3:28 |
6:56 |
163 155-170 |
1131 |
184 182-188 |
15/1 |
12.50 |
1:23:06 |
3:27 |
6:54 |
164 159-169 |
1133 |
184 182-188 |
23/0 |
13.00 |
1:26:15 |
3:09 |
6:18 |
167 164-171 |
1052 |
186 182-196 |
1/33 |
13.50 |
1:29:31 |
3:15 |
6:31 |
168 163-173 |
1094 |
185 182-190 |
2/7 |
13.98 |
1:41:52 |
12:21 +8:47
|
25:50 |
154 107-185 |
3979 |
123 92-194 |
12/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
40 2.9% |
6:41
|
38 4.1% |
6:59
|
21 2.5% |
6:34
|
21 6.5% |
7:14
|
19 6.5% |
7:20
|
16 1.3% |
6:30
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.7 |
184 |
13.7 |
1:30:22 |
6:37 |
Walk |
11.2 |
99 |
0.3 |
11:23 |
39:24 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.1 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:51 |
56.04% |
More |
800m |
2:55 |
5:51 |
65.41% |
More |
1km |
3:40 |
5:54 |
67.71% |
More |
Mile |
6:07 |
6:07 |
69.17% |
More |
5k |
19:55 |
6:25 |
72.19% |
More |
5 miles |
32:25 |
6:29 |
72.19% |
More |
10k |
40:24 |
6:30 |
72.33% |
More |
10 miles |
1:05:48 |
6:35 |
73.37% |
More |
Half |
1:26:53 |
6:38 |
73.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:38 |
5:38 |
75.03 |
5km |
18:45 |
6:02 |
76.69 |
5M |
31:02 |
6:12 |
75.41 |
10km |
39:05 |
6:17 |
74.75 |
10M |
1:04:43 |
6:28 |
74.60 |
Half |
1:26:09 |
6:35 |
73.56 |
20M |
2:14:55 |
6:45 |
74.43 |
Mara |
2:59:37 |
6:51 |
74.55 |
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