Sun 6th Jan 2019 at 1:00pm by Tia
Run > Long Run
-
Time
1:26:08
-
Miles
8.02
-
Min/mi
10:44
-
Pacing
79%
-
WAVA
48.20
-
Stride(cm)
78
-
Cals
651
-
Cadence
193
-
BPM
154
-
%MHR
89.9
-
B/mi
1650
-
Asc(m)
142
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
All road apart from part of last mile on West Walls mound at Wareham
Split Summary
===
1) 1m - 10:50(10:50/m) 149/163bpm 80cal 5.54/6.01mph
2) 1m - 10:40(10:40/m) 150/165bpm 79cal 5.62/5.76mph
3) 1m - 10:45(10:45/m) 152/158bpm 80cal 5.59/6.55mph
4) 0.98m - 10:29(10:39/m) 158/164bpm 82cal 5.63/6.16mph
5) 1m - 10:36(10:36/m) 157/163bpm 82cal 5.66/5.87mph
6) 1m - 10:41(10:41/m) 158/167bpm 83cal 5.61/6.45mph
7) 1m - 10:59(10:59/m) 158/169bpm 85cal 5.46/5.82mph
8) 1m - 10:41(10:41/m) 155/166bpm 77cal 5.62/6.14mph
9) 0.04m - 26(12:01/m) 163/165bpm 3cal 4.99/5.49mph
10:50 10:40 10:45 10:29 10:36 10:41 10:59 10:41 26
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:46 |
2:46 |
11:04 |
127 92-152 |
1405 |
189 184-198 |
4/1 |
| 0.50 |
5:26 |
2:40 |
10:40 |
157 150-163 |
1674 |
194 188-196 |
13/0 |
| 0.75 |
8:14 |
2:49 +5
|
11:14 |
156 148-163 |
1753 |
190 188-194 |
4/5 |
| 1.00 |
10:55 |
2:41 |
10:43 |
149 144-154 |
1596 |
192 188-196 |
1/8 |
| 1.25 |
13:36 |
2:41 |
10:45 |
147 144-152 |
1580 |
193 190-196 |
1/4 |
| 1.50 |
16:13 |
2:36 |
10:26 |
155 147-164 |
1616 |
192 190-194 |
3/4 |
| 1.75 |
18:54 |
2:42 |
10:47 |
150 145-161 |
1616 |
192 190-194 |
3/4 |
| 2.00 |
21:35 |
2:41 |
10:43 |
147 144-149 |
1576 |
192 190-194 |
2/5 |
| 2.25 |
24:17 |
2:42 |
10:46 |
150 148-152 |
1615 |
193 188-194 |
1/5 |
| 2.50 |
27:00 |
2:43 |
10:53 |
152 149-154 |
1653 |
193 190-196 |
2/3 |
| 2.75 |
30:58 |
3:58 +1:20
|
15:52 |
149 133-155 |
2364 |
191 124-198 |
5/3 |
| 3.00 |
33:41 |
2:43 +2
|
10:54 |
154 152-157 |
1678 |
193 190-198 |
6/5 |
| 3.25 |
36:24 |
2:43 |
10:52 |
157 151-162 |
1705 |
194 192-196 |
4/3 |
| 3.50 |
39:05 |
2:40 |
10:42 |
158 155-161 |
1690 |
194 192-196 |
5/0 |
| 3.75 |
41:53 |
2:48 +11
|
11:13 |
156 151-162 |
1749 |
191 118-196 |
2/4 |
| 4.00 |
44:58 |
3:05 +28
|
12:19 |
160 156-162 |
1972 |
190 118-196 |
6/2 |
| 4.25 |
48:08 |
3:10 +30
|
12:39 |
155 153-158 |
1962 |
194 190-198 |
2/3 |
| 4.50 |
50:47 |
2:40 |
10:39 |
154 151-159 |
1640 |
195 192-198 |
4/8 |
| 4.75 |
53:25 |
2:37 |
10:30 |
157 154-160 |
1648 |
195 192-196 |
2/2 |
| 5.00 |
56:06 |
2:41 |
10:45 |
160 158-162 |
1721 |
195 192-196 |
6/0 |
| 5.25 |
58:48 |
2:42 |
10:49 |
157 152-162 |
1698 |
195 192-198 |
3/5 |
| 5.50 |
1:01:28 |
2:40 |
10:39 |
157 155-159 |
1671 |
195 194-198 |
2/3 |
| 5.75 |
1:04:22 |
2:54 +16
|
11:34 |
156 151-165 |
1805 |
195 192-198 |
7/9 |
| 6.00 |
1:07:03 |
2:42 |
10:48 |
161 154-167 |
1738 |
196 194-198 |
3/2 |
| 6.25 |
1:09:43 |
2:40 |
10:39 |
156 151-162 |
1661 |
196 192-200 |
2/5 |
| 6.50 |
1:12:22 |
2:39 |
10:36 |
159 152-165 |
1685 |
196 194-200 |
3/6 |
| 6.75 |
1:15:06 |
2:44 |
10:54 |
156 151-160 |
1701 |
195 180-200 |
2/5 |
| 7.00 |
1:18:01 |
2:56 |
11:43 |
162 156-168 |
1899 |
195 192-198 |
11/3 |
| 7.25 |
1:21:12 |
3:11 +37
|
12:44 |
158 152-166 |
2012 |
188 118-202 |
6/3 |
| 7.50 |
1:24:55 |
3:43 +1:05
|
14:51 |
153 136-162 |
2273 |
195 118-204 |
7/6 |
| 7.75 |
1:27:45 |
2:49 |
11:18 |
153 147-159 |
1729 |
195 186-200 |
2/13 |
| 8.00 |
1:30:28 |
2:43 |
10:52 |
157 150-165 |
1707 |
195 190-200 |
5/2 |
| 8.02 |
1:30:42 |
14 |
11:26 |
163 163-163 |
1864 |
193 192-194 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.7 |
193 |
8 |
1:25:44 |
11:01 |
| Walk |
2.9 |
119 |
0 |
2:41 |
1:19:18 |
| Pause |
2.5 |
- |
- |
2:17 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:32 |
10:11 |
36.04% |
More |
| 800m |
5:14 |
10:31 |
38.45% |
More |
| 1km |
6:33 |
10:33 |
39.95% |
More |
| Mile |
10:38 |
10:38 |
41.87% |
More |
| 5k |
33:35 |
10:48 |
46.30% |
More |
| 5 miles |
55:55 |
11:11 |
45.37% |
More |
| 10k |
1:09:08 |
11:08 |
45.94% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:21 |
8:21 |
53.29 |
| 5km |
29:44 |
9:34 |
52.29 |
| 5M |
50:42 |
10:08 |
50.04 |
| 10km |
1:04:42 |
10:25 |
49.09 |
| 10M |
1:50:19 |
11:02 |
47.33 |
| Half |
2:29:19 |
11:24 |
45.61 |
| 20M |
3:59:59 |
12:00 |
44.53 |
| Mara |
5:24:51 |
12:24 |
43.49 |
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