Sun 6th Jan 2019 at 12:00pm by Jon M
Run > Long Run
-
Time
1:33:59
-
Miles
10.45
-
Min/mi
9:00
-
Pacing
93%
-
WAVA
61.66
-
Stride(cm)
113
-
Cals
988
-
Cadence
159
-
BPM
133
-
%MHR
77.6
-
B/mi
1194
-
Asc(m)
111
-
Hillscore
4
-
Surface
Road
Notes & Comments
Marbury
===
1) 1m - 8:29(8:29/m) 118/129bpm 81cal 82/86rpm 7.07/0mph
2) 1m - 8:59(8:59/m) 130/135bpm 95cal 81/83rpm 6.68/0mph
3) 1m - 8:26(8:26/m) 132/137bpm 89cal 81/82rpm 7.11/0mph
4) 1m - 8:38(8:38/m) 130/136bpm 88cal 80/82rpm 6.95/0mph
5) 1m - 8:52(8:52/m) 130/136bpm 89cal 80/84rpm 6.76/0mph
6) 1m - 8:50(8:50/m) 136/139bpm 95cal 79/81rpm 6.79/0mph
7) 1m - 9:12(9:12/m) 137/139bpm 100cal 78/80rpm 6.52/0mph
8) 1m - 9:12(9:12/m) 138/141bpm 99cal 78/80rpm 6.52/0mph
9) 1m - 9:28(9:28/m) 139/146bpm 103cal 78/81rpm 6.34/0mph
10) 1m - 9:28(9:28/m) 140/151bpm 103cal 78/80rpm 6.34/0mph
11) 0.45m - 4:24(9:46/m) 139/141bpm 46cal 77/79rpm 6.14/0mph
8:29 8:59 8:26 8:38 8:52 8:50 9:12 9:12 9:28 9:28 4:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:11 |
4:11 |
8:21 |
106 57-122 |
886 |
166 162-172 |
1/11 |
1.00 |
8:30 |
4:19 |
8:39 |
124 116-129 |
1072 |
163 160-166 |
7/5 |
1.50 |
12:54 |
4:23 |
8:47 |
129 127-131 |
1133 |
162 158-166 |
7/3 |
2.00 |
17:29 |
4:35 |
9:11 |
132 124-135 |
1211 |
159 156-162 |
18/1 |
2.50 |
21:54 |
4:25 |
8:49 |
134 132-137 |
1182 |
160 156-164 |
10/1 |
3.00 |
25:55 |
4:01 |
8:03 |
129 119-134 |
1037 |
162 160-164 |
1/22 |
3.50 |
30:16 |
4:21 |
8:42 |
131 128-136 |
1139 |
160 154-164 |
5/7 |
4.00 |
34:33 |
4:17 |
8:34 |
129 125-134 |
1106 |
159 156-162 |
3/21 |
4.50 |
38:54 |
4:21 |
8:43 |
129 121-136 |
1124 |
160 154-168 |
5/15 |
5.00 |
43:25 |
4:31 |
9:02 |
131 127-135 |
1183 |
159 142-164 |
0/9 |
5.50 |
47:52 |
4:27 |
8:53 |
135 130-139 |
1200 |
159 158-162 |
4/3 |
6.00 |
52:15 |
4:24 |
8:47 |
136 128-138 |
1195 |
158 156-160 |
2/3 |
6.50 |
56:48 |
4:32 |
9:04 |
137 134-138 |
1243 |
157 154-160 |
4/2 |
7.00 |
1:01:27 |
4:40 |
9:19 |
137 136-139 |
1277 |
155 150-158 |
2/4 |
7.50 |
1:06:04 |
4:37 |
9:14 |
137 128-140 |
1265 |
156 150-160 |
7/3 |
8.00 |
1:10:40 |
4:35 |
9:11 |
138 137-140 |
1267 |
157 152-160 |
3/2 |
8.50 |
1:15:16 |
4:36 |
9:11 |
139 137-141 |
1278 |
157 154-158 |
3/4 |
9.00 |
1:20:08 |
4:52 |
9:45 |
139 130-146 |
1354 |
155 142-160 |
8/1 |
9.50 |
1:24:52 |
4:44 |
9:27 |
141 138-150 |
1333 |
156 148-158 |
7/2 |
10.00 |
1:29:36 |
4:44 |
9:29 |
140 130-145 |
1328 |
156 152-158 |
2/3 |
10.45 |
1:33:59 |
4:23 |
9:44 |
139 135-141 |
1353 |
154 150-156 |
7/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.5 |
158 |
10.2 |
1:30:39 |
8:55 |
Walk |
3.4 |
149 |
0.3 |
3:14 |
11:07 |
Still |
0.1 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
47.23% |
More |
800m |
3:56 |
7:54 |
54.84% |
More |
1km |
4:59 |
8:01 |
56.40% |
More |
Mile |
8:15 |
8:15 |
57.97% |
More |
5k |
26:36 |
8:34 |
61.27% |
More |
5 miles |
43:17 |
8:39 |
61.60% |
More |
10k |
54:01 |
8:42 |
61.78% |
More |
10 miles |
1:29:28 |
8:57 |
61.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
61.14 |
5km |
25:59 |
8:22 |
62.71 |
5M |
43:01 |
8:36 |
61.98 |
10km |
54:10 |
8:43 |
61.61 |
10M |
1:29:42 |
8:58 |
61.66 |
Half |
1:59:25 |
9:07 |
60.89 |
20M |
3:07:01 |
9:21 |
61.62 |
Mara |
4:09:00 |
9:30 |
61.71 |
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