Sun 30th Dec 2018 at 10:00am by Penky69
Run > Long Run
-
Time
3:10:34
-
Miles
18.00
-
Min/mi
10:35
-
Pacing
95%
-
WAVA
52.94
-
Cals
1856
-
BPM
166
-
%MHR
97
-
B/mi
1755
-
Asc(m)
180
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.99m - 9:58(10:01/m) 102cal
2) 1m - 10:25(10:26/m) 103cal
3) 1m - 10:35(10:35/m) 103cal
4) 1m - 10:47(10:47/m) 103cal
5) 1m - 10:24(10:23/m) 103cal
6) 1m - 10:17(10:17/m) 103cal
7) 1m - 10:22(10:22/m) 102cal
8) 1m - 10:24(10:24/m) 103cal
9) 1m - 10:28(10:28/m) 103cal
10) 1m - 10:29(10:29/m) 105cal
11) 1m - 10:28(10:28/m) 102cal
12) 1m - 10:30(10:30/m) 102cal
13) 1m - 10:32(10:32/m) 103cal
14) 1m - 10:56(10:55/m) 105cal
15) 1m - 10:50(10:51/m) 103cal
16) 1m - 11:10(11:09/m) 103cal
17) 1m - 11:01(11:01/m) 105cal
18) 1m - 10:54(10:54/m) 102cal
19) 0.01m - 4(10:19/m) 1cal
9:58 10:25 10:35 10:47 10:24 10:17 10:22 10:24 10:28 10:29 10:28 10:30 10:32 10:56 10:50 11:10 11:01 10:54 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
5:06 |
5:06 |
10:11 |
164 110-183 |
1671 |
6/6 |
1.00 |
10:00 |
4:54 |
9:49 |
157 145-171 |
1541 |
0/13 |
1.50 |
15:12 |
5:12 |
10:24 |
160 151-171 |
1664 |
4/1 |
2.00 |
20:26 |
5:14 |
10:27 |
168 158-175 |
1757 |
9/0 |
2.50 |
25:45 |
5:19 |
10:37 |
169 157-179 |
1795 |
14/19 |
3.00 |
31:01 |
5:16 |
10:32 |
166 153-180 |
1749 |
4/4 |
3.50 |
36:31 |
5:30 |
11:00 |
166 156-174 |
1826 |
21/0 |
4.00 |
41:48 |
5:17 |
10:34 |
166 151-176 |
1755 |
7/1 |
4.50 |
46:57 |
5:09 |
10:18 |
166 154-177 |
1710 |
1/3 |
5.00 |
52:11 |
5:14 |
10:28 |
163 154-173 |
1707 |
3/2 |
5.50 |
57:22 |
5:11 |
10:21 |
168 160-174 |
1739 |
4/1 |
6.00 |
1:02:29 |
5:07 |
10:14 |
167 153-174 |
1710 |
0/7 |
6.50 |
1:07:36 |
5:07 |
10:13 |
163 153-171 |
1666 |
0/13 |
7.00 |
1:12:51 |
5:15 |
10:30 |
163 151-176 |
1712 |
8/12 |
7.50 |
1:18:06 |
5:15 |
10:31 |
170 162-182 |
1786 |
13/3 |
8.00 |
1:23:16 |
5:10 |
10:20 |
163 144-182 |
1685 |
0/11 |
8.50 |
1:28:26 |
5:10 |
10:20 |
163 153-171 |
1683 |
2/12 |
9.00 |
1:33:43 |
5:17 |
10:35 |
164 155-175 |
1736 |
2/2 |
9.50 |
1:39:00 |
5:17 |
10:33 |
166 158-179 |
1752 |
7/4 |
10.00 |
1:44:12 |
5:12 |
10:23 |
163 153-173 |
1693 |
2/5 |
10.50 |
1:49:28 |
5:16 |
10:32 |
163 156-171 |
1718 |
1/4 |
11.00 |
1:54:40 |
5:12 |
10:24 |
163 149-173 |
1695 |
1/12 |
11.50 |
1:59:53 |
5:13 |
10:26 |
166 159-178 |
1733 |
6/5 |
12.00 |
2:05:09 |
5:16 |
10:33 |
166 157-178 |
1751 |
3/6 |
12.50 |
2:10:24 |
5:15 |
10:29 |
169 154-180 |
1772 |
8/5 |
13.00 |
2:15:42 |
5:18 |
10:37 |
168 159-177 |
1783 |
9/4 |
13.50 |
2:21:08 |
5:26 |
10:52 |
165 155-176 |
1792 |
1/11 |
14.00 |
2:26:38 |
5:30 |
10:59 |
166 158-174 |
1824 |
3/2 |
14.50 |
2:32:02 |
5:25 |
10:49 |
167 162-174 |
1807 |
2/7 |
15.00 |
2:37:28 |
5:25 |
10:51 |
169 162-178 |
1833 |
9/0 |
15.50 |
2:43:05 |
5:37 |
11:15 |
166 149-179 |
1867 |
4/3 |
16.00 |
2:48:38 |
5:33 |
11:07 |
169 163-180 |
1878 |
4/3 |
16.50 |
2:54:06 |
5:28 |
10:56 |
171 160-178 |
1870 |
0/1 |
17.00 |
2:59:41 |
5:34 |
11:08 |
166 154-175 |
1849 |
3/2 |
17.50 |
3:05:16 |
5:35 |
11:11 |
170 161-180 |
1900 |
4/3 |
18.00 |
3:10:34 |
5:19 |
10:37 |
168 162-175 |
1784 |
2/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:28 |
40.78% |
More |
800m |
4:51 |
9:45 |
43.33% |
More |
1km |
6:06 |
9:49 |
44.88% |
More |
Mile |
9:56 |
9:56 |
46.96% |
More |
5k |
32:03 |
10:19 |
50.89% |
More |
5 miles |
51:47 |
10:21 |
51.38% |
More |
10k |
1:04:34 |
10:23 |
51.60% |
More |
10 miles |
1:44:10 |
10:25 |
52.66% |
More |
Half |
2:16:48 |
10:27 |
52.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:54 |
8:54 |
52.44 |
5km |
29:36 |
9:32 |
55.10 |
5M |
49:01 |
9:48 |
54.28 |
10km |
1:01:43 |
9:56 |
53.97 |
10M |
1:42:12 |
10:13 |
53.68 |
Half |
2:16:04 |
10:23 |
52.65 |
20M |
3:33:05 |
10:39 |
52.87 |
Mara |
4:43:42 |
10:50 |
52.57 |
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