Sun 30th Dec 2018 at 9:00am by K5 Gus
Run > Trail Run
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Time
2:41:32
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Miles 17.93
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Min/mi 9:01
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Pacing
79%
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WAVA
58.29
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Stride(cm)
101
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Cals
1528
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Cadence
177
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BPM
144
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%MHR
76.3
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B/mi 1293
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Asc(m)
641
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Hillscore
61
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Surface
Road
Notes & Comments
Anti-clockwise.
Legs a bit tired after yesterday's 10k, but just took it steady all the way.
Split Summary
===
1) 1m - 8:59(8:59/m) 128/141bpm 97cal 6.68/8.01mph
2) 1m - 8:57(8:57/m) 140/145bpm 110cal 6.7/7.31mph
3) 1m - 8:54(8:54/m) 148/152bpm 116cal 6.74/7.81mph
4) 1m - 8:40(8:40/m) 149/155bpm 112cal 6.92/7.37mph
5) 1m - 11:32(11:32/m) 153/164bpm 150cal 5.2/8.01mph
6) 1m - 12:02(12:02/m) 158/165bpm 164cal 4.99/6.99mph
7) 1m - 12:23(12:23/m) 159/166bpm 165cal 4.84/8.1mph
8) 1m - 7:32(7:32/m) 137/144bpm 56cal 7.96/8.68mph
9) 1m - 7:47(7:47/m) 135/148bpm 48cal 7.71/8.97mph
10) 1m - 7:24(7:24/m) 131/138bpm 33cal 8.11/8.6mph
11) 1m - 9:17(9:17/m) 139/145bpm 62cal 6.46/8.25mph
12) 1m - 9:12(9:12/m) 141/145bpm 65cal 6.53/7.56mph
13) 1m - 9:02(9:02/m) 142/145bpm 65cal 6.64/7.31mph
14) 1m - 9:00(9:00/m) 143/148bpm 67cal 6.67/6.97mph
15) 1m - 8:12(8:12/m) 135/145bpm 44cal 7.31/8.5mph
16) 1m - 7:37(7:37/m) 143/152bpm 63cal 7.88/8.52mph
17) 1m - 7:34(7:34/m) 141/146bpm 52cal 7.93/8.47mph
18) 0.93m - 7:27(8:03/m) 143/159bpm 59cal 7.46/8.93mph
Legs a bit tired after yesterday's 10k, but just took it steady all the way.
Split Summary
===
1) 1m - 8:59(8:59/m) 128/141bpm 97cal 6.68/8.01mph
2) 1m - 8:57(8:57/m) 140/145bpm 110cal 6.7/7.31mph
3) 1m - 8:54(8:54/m) 148/152bpm 116cal 6.74/7.81mph
4) 1m - 8:40(8:40/m) 149/155bpm 112cal 6.92/7.37mph
5) 1m - 11:32(11:32/m) 153/164bpm 150cal 5.2/8.01mph
6) 1m - 12:02(12:02/m) 158/165bpm 164cal 4.99/6.99mph
7) 1m - 12:23(12:23/m) 159/166bpm 165cal 4.84/8.1mph
8) 1m - 7:32(7:32/m) 137/144bpm 56cal 7.96/8.68mph
9) 1m - 7:47(7:47/m) 135/148bpm 48cal 7.71/8.97mph
10) 1m - 7:24(7:24/m) 131/138bpm 33cal 8.11/8.6mph
11) 1m - 9:17(9:17/m) 139/145bpm 62cal 6.46/8.25mph
12) 1m - 9:12(9:12/m) 141/145bpm 65cal 6.53/7.56mph
13) 1m - 9:02(9:02/m) 142/145bpm 65cal 6.64/7.31mph
14) 1m - 9:00(9:00/m) 143/148bpm 67cal 6.67/6.97mph
15) 1m - 8:12(8:12/m) 135/145bpm 44cal 7.31/8.5mph
16) 1m - 7:37(7:37/m) 143/152bpm 63cal 7.88/8.52mph
17) 1m - 7:34(7:34/m) 141/146bpm 52cal 7.93/8.47mph
18) 0.93m - 7:27(8:03/m) 143/159bpm 59cal 7.46/8.93mph
8:59 8:57 8:54 8:40 11:32 12:02 12:23 7:32 7:47 7:24 9:17 9:12 9:02 9:00 8:12 7:37 7:34 7:27
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
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 | 4:12 | 4:12 | 8:24 | 117 79-135 | 982 | 178 100-188 | 7/17 |
1.00 | 8:58 | 4:46 | 9:33 | 137 133-141 | 1308 | 174 170-178 | 23/1 |
1.50 | 13:31 | 4:33 | 9:06 | 140 136-143 | 1274 | 175 172-178 | 15/2 |
2.00 | 18:05 | 4:34 +10 | 9:08 | 141 126-145 | 1287 | 177 174-180 | 12/1 |
2.50 | 22:30 | 4:25 | 8:50 | 145 139-149 | 1281 | 178 172-184 | 19/5 |
3.00 | 26:59 | 4:29 | 8:59 | 150 144-152 | 1347 | 178 174-182 | 17/2 |
3.50 | 31:22 | 4:23 | 8:45 | 150 138-155 | 1313 | 178 174-182 | 20/2 |
4.00 | 35:40 | 4:18 | 8:35 | 148 145-151 | 1271 | 178 176-182 | 13/2 |
4.50 | 40:25 | 4:46 | 9:31 | 147 141-157 | 1399 | 177 166-184 | 18/19 |
5.00 | 47:12 | 6:47 | 13:34 | 158 145-164 | 2142 | 169 142-176 | 75/0 |
5.50 | 53:21 | 6:09 | 12:17 | 159 151-165 | 1954 | 170 160-178 | 70/0 |
6.00 | 59:13 | 5:52 | 11:45 | 157 153-162 | 1844 | 171 168-184 | 53/0 |
6.50 | 1:06:00 | 6:48 | 13:35 | 158 152-166 | 2146 | 170 158-182 | 73/0 |
7.00 | 1:11:36 | 5:35 | 11:11 | 159 141-166 | 1778 | 170 156-186 | 56/4 |
7.50 | 1:15:18 | 3:42 | 7:24 | 141 137-144 | 1043 | 183 178-192 | 0/68 |
8.00 | 1:19:09 | 3:51 | 7:42 | 134 128-139 | 1031 | 185 178-202 | 0/90 |
8.50 | 1:23:10 | 4:01 | 8:03 | 134 127-148 | 1078 | 183 172-194 | 0/83 |
9.00 | 1:26:56 | 3:46 | 7:32 | 135 126-143 | 1016 | 182 174-190 | 0/48 |
9.50 | 1:30:36 | 3:40 | 7:20 | 134 131-138 | 982 | 180 176-184 | 0/42 |
10.00 | 1:34:37 | 4:01 +17 | 8:01 | 129 115-133 | 1035 | 180 172-184 | 0/45 |
10.50 | 1:39:28 | 4:52 +15 | 9:44 | 139 127-145 | 1352 | 177 166-184 | 7/6 |
11.00 | 1:44:31 | 5:03 +23 | 10:06 | 140 128-144 | 1413 | 175 114-180 | 18/0 |
11.50 | 1:49:08 | 4:37 | 9:13 | 141 137-145 | 1300 | 176 170-182 | 14/1 |
12.00 | 1:53:43 | 4:35 | 9:10 | 141 131-144 | 1292 | 176 166-178 | 15/1 |
12.50 | 1:58:15 | 4:33 | 9:05 | 142 140-145 | 1290 | 176 172-182 | 13/7 |
13.00 | 2:02:45 | 4:29 | 8:59 | 141 131-145 | 1266 | 176 166-184 | 22/5 |
13.50 | 2:07:21 | 4:36 | 9:13 | 141 138-144 | 1299 | 175 172-182 | 22/4 |
14.00 | 2:11:45 | 4:23 | 8:47 | 144 140-148 | 1265 | 177 174-184 | 14/5 |
14.50 | 2:16:10 | 4:26 | 8:51 | 139 125-145 | 1230 | 176 168-184 | 5/7 |
15.00 | 2:19:57 | 3:46 | 7:33 | 130 125-136 | 981 | 181 176-186 | 0/43 |
15.50 | 2:23:55 | 3:59 | 7:58 | 145 132-152 | 1155 | 180 174-186 | 1/18 |
16.00 | 2:27:33 | 3:37 | 7:14 | 142 139-145 | 1028 | 182 178-190 | 0/30 |
16.50 | 2:31:27 | 3:54 | 7:48 | 139 137-143 | 1083 | 179 176-184 | 2/16 |
17.00 | 2:35:08 | 3:41 | 7:23 | 142 130-146 | 1047 | 179 176-182 | 2/16 |
17.50 | 2:38:56 | 3:49 | 7:37 | 141 139-144 | 1074 | 179 176-186 | 1/23 |
17.93 | 2:42:36 | 3:40 | 8:35 | 146 139-159 | 1254 | 178 172-190 | 13/6 |
Heart
144/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 641m,
Range 477m, Flat prediction 2:27:41
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
373 12.6% | 12:28 |
124 2.0% | 8:58 |
57 2.0% | 9:37 |
15 5.3% | 9:02 |
14 3.0% | 9:04 |
12 3.2% | 9:07 |
See your biggest climbs |
Cadence
177 (202 max)
Stride Length: 101cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.2 | 176 | 17.9 | 2:41:22 | 9:04 |
Walk | 0.1 | 123 | 0 | 5 | 25:36 |
Still | 0.0 | - | - | 4 | - |
Pause | 0.7 | - | - | 1:05 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:25 | 6:25 | 69.07 |
5km | 22:47 | 7:20 | 66.23 |
5M | 38:46 | 7:45 | 63.47 |
10km | 49:25 | 7:57 | 62.22 |
10M | 1:24:07 | 8:25 | 60.46 |
Half | 1:53:45 | 8:41 | 58.73 |
20M | 3:02:31 | 9:08 | 58.00 |
Mara | 4:06:48 | 9:25 | 57.20 |
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