Sun 6th Jan 2019 at 8:00am by Dillthedog
Run > Medium Long Run
-
Time
2:12:55
-
Miles
13.20
-
Min/mi
10:04
-
Pacing
43%
-
WAVA
50.15
-
Stride(cm)
92
-
Cals
1737
-
Cadence
175
-
BPM
147
-
%MHR
87.2
-
B/mi
1484
-
Asc(m)
247
-
Hillscore
8
-
Surface
Road
Notes & Comments
With Si and Jez. Looping back for Adrian. Stopping and starting
Split Summary
===
1) 1m - 11:43(11:43/m) 134/154bpm 140cal 5.12/6.74mph
2) 1m - 9:17(9:17/m) 142/159bpm 122cal 6.46/7.7mph
3) 1m - 10:12(10:12/m) 150/161bpm 136cal 5.88/6.97mph
4) 1m - 10:52(10:52/m) 151/161bpm 147cal 5.52/6.72mph
5) 1m - 10:44(10:44/m) 154/161bpm 152cal 5.59/6.78mph
6) 1m - 8:46(8:46/m) 159/165bpm 133cal 6.85/7.7mph
7) 1m - 9:15(9:15/m) 146/160bpm 117cal 6.49/7.24mph
8) 1m - 9:32(9:32/m) 156/170bpm 137cal 6.29/7.91mph
9) 1m - 10:07(10:07/m) 150/164bpm 128cal 5.93/7.45mph
10) 1m - 10:50(10:50/m) 143/152bpm 119cal 5.54/7.51mph
11) 1m - 10:30(10:30/m) 149/158bpm 134cal 5.71/7.7mph
12) 1m - 9:55(9:55/m) 149/156bpm 125cal 6.05/7.89mph
13) 1m - 9:20(9:20/m) 149/157bpm 121cal 6.43/7.62mph
14) 0.2m - 1:52(9:28/m) 156/164bpm 26cal 6.34/7.43mph
11:43 9:17 10:12 10:52 10:44 8:46 9:15 9:32 10:07 10:50 10:30 9:55 9:20 1:52
-
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 |
5:47 |
5:47 +25
|
11:34 |
138 91-154 |
1597 |
174 158-176 |
7/7 |
1.00 |
16:23 |
10:36 +4:16
|
21:13 |
130 80-151 |
2757 |
167 120-176 |
36/18 |
1.50 |
21:02 |
4:39 |
9:17 |
142 132-158 |
1319 |
176 150-184 |
5/16 |
2.00 |
25:41 |
4:39 |
9:18 |
143 135-150 |
1330 |
178 170-182 |
7/13 |
2.50 |
30:48 |
5:07 |
10:15 |
151 145-158 |
1547 |
172 166-178 |
8/10 |
3.00 |
35:54 |
5:05 |
10:10 |
149 142-161 |
1515 |
174 172-176 |
2/15 |
3.50 |
43:31 |
7:37 +2:02
|
15:15 |
149 120-157 |
2272 |
170 122-176 |
11/13 |
4.00 |
48:47 |
5:16 |
10:33 |
153 121-161 |
1613 |
173 164-178 |
4/13 |
4.50 |
53:55 |
5:07 |
10:15 |
154 142-160 |
1578 |
174 170-178 |
4/9 |
5.00 |
59:31 |
5:36 |
11:13 |
154 144-160 |
1727 |
173 164-178 |
4/6 |
5.50 |
1:03:53 |
4:22 |
8:45 |
157 147-165 |
1373 |
178 174-182 |
3/3 |
6.00 |
1:08:17 |
4:23 |
8:47 |
161 156-164 |
1414 |
180 176-184 |
8/6 |
6.50 |
1:13:14 |
4:57 +31
|
9:54 |
145 127-160 |
1436 |
179 170-184 |
5/6 |
7.00 |
1:18:03 |
4:49 |
9:37 |
147 138-159 |
1415 |
176 168-182 |
5/7 |
7.50 |
1:22:39 |
4:36 |
9:13 |
158 147-170 |
1455 |
177 166-186 |
3/4 |
8.00 |
1:28:29 |
5:50 +53
|
11:40 |
153 133-161 |
1784 |
176 118-186 |
5/2 |
8.50 |
1:33:21 |
4:52 |
9:44 |
158 152-163 |
1538 |
178 170-184 |
5/4 |
9.00 |
1:40:47 |
7:26 +2:11
|
14:51 |
140 96-164 |
2080 |
176 116-184 |
12/3 |
9.50 |
1:46:19 |
5:32 +14
|
11:04 |
143 135-148 |
1583 |
174 164-184 |
11/7 |
10.00 |
1:52:02 |
5:43 +11
|
11:26 |
143 137-150 |
1635 |
172 120-180 |
17/7 |
10.50 |
1:57:43 |
5:41 +8
|
11:23 |
146 139-152 |
1662 |
173 126-180 |
6/2 |
11.00 |
2:02:40 |
4:57 |
9:53 |
152 146-158 |
1504 |
176 160-186 |
7/7 |
11.50 |
2:08:37 |
5:57 +52
|
11:54 |
149 133-155 |
1773 |
174 90-186 |
15/5 |
12.00 |
2:13:31 |
4:54 +4
|
9:48 |
148 141-156 |
1451 |
177 170-180 |
10/5 |
12.50 |
2:19:03 |
5:32 +42
|
11:04 |
149 132-156 |
1649 |
179 100-190 |
31/4 |
13.00 |
2:23:51 |
4:48 +18
|
9:36 |
149 140-157 |
1431 |
178 164-184 |
3/33 |
13.20 |
2:25:43 |
1:52 |
9:30 |
157 151-164 |
1491 |
178 174-180 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.2 |
175 |
13.2 |
2:12:16 |
10:32 |
Walk |
4.6 |
115 |
0 |
6:56 |
4:46:59 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
4.3 |
- |
- |
6:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
41.56% |
More |
800m |
4:10 |
8:23 |
47.26% |
More |
1km |
5:15 |
8:26 |
48.98% |
More |
Mile |
8:38 |
8:38 |
50.51% |
More |
5k |
29:06 |
9:22 |
51.01% |
More |
5 miles |
49:47 |
9:57 |
48.59% |
More |
10k |
1:03:13 |
10:10 |
47.80% |
More |
10 miles |
1:45:58 |
10:36 |
47.15% |
More |
Half |
2:24:08 |
11:00 |
45.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:21 |
8:21 |
52.23 |
5km |
28:11 |
9:04 |
52.67 |
5M |
46:56 |
9:23 |
51.54 |
10km |
59:15 |
9:32 |
51.00 |
10M |
1:38:42 |
9:52 |
50.63 |
Half |
2:11:50 |
10:04 |
49.78 |
20M |
3:27:32 |
10:23 |
50.10 |
Mara |
4:37:13 |
10:35 |
50.02 |
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