Tue 15th Jan 2019 at 7:00am by DocM
Run > Long Run
-
Time
2:28:19
-
Miles
13.44
-
Min/mi
11:02
-
Pacing
65%
-
WAVA
51.17
-
Stride(cm)
80
-
Cals
1053
-
Cadence
182
-
BPM
139
-
%MHR
82
-
B/mi
1538
-
Asc(m)
262
-
Hillscore
14
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 8:42(14:00/m) 125/134bpm 61cal 4.29/6.03mph
2) 0.62m - 7:10(11:32/m) 135/146bpm 56cal 5.2/5.59mph
3) 0.62m - 6:55(11:07/m) 131/137bpm 49cal 5.4/5.97mph
4) 0.62m - 7:14(11:38/m) 131/139bpm 50cal 5.16/6.07mph
5) 0.62m - 6:41(10:46/m) 132/138bpm 47cal 5.57/6.05mph
6) 0.62m - 6:50(10:59/m) 137/148bpm 50cal 5.46/5.89mph
7) 0.62m - 6:54(11:06/m) 134/139bpm 48cal 5.41/5.97mph
8) 0.62m - 8:28(13:38/m) 129/142bpm 46cal 4.4/5.78mph
9) 0.62m - 7:51(12:38/m) 134/141bpm 51cal 4.75/5.91mph
10) 0.62m - 6:21(10:12/m) 133/140bpm 38cal 5.88/6.43mph
11) 0.62m - 7:25(11:56/m) 129/142bpm 36cal 5.03/5.87mph
12) 0.62m - 6:15(10:03/m) 132/140bpm 34cal 5.97/6.43mph
13) 0.62m - 6:06(9:49/m) 134/146bpm 37cal 6.11/6.55mph
14) 0.62m - 6:11(9:56/m) 135/141bpm 37cal 6.04/6.37mph
15) 0.62m - 6:12(9:59/m) 139/146bpm 43cal 6.01/6.28mph
16) 0.62m - 7:39(12:19/m) 132/142bpm 40cal 4.87/6.32mph
17) 0.62m - 6:26(10:22/m) 141/146bpm 46cal 5.79/6.3mph
18) 0.62m - 6:13(10:01/m) 148/170bpm 51cal 5.99/6.26mph
19) 0.62m - 6:10(9:56/m) 150/153bpm 52cal 6.04/6.32mph
20) 0.62m - 6:11(9:57/m) 182/193bpm 67cal 6.03/6.37mph
21) 0.62m - 6:11(9:58/m) 188/198bpm 69cal 6.02/6.22mph
22) 0.39m - 4:14(10:55/m) 182/195bpm 45cal 5.5/6.07mph
8:42 7:10 6:55 7:14 6:41 6:50 6:54 8:28 7:51 6:21 7:25 6:15 6:06 6:11 6:12 7:39 6:26 6:13 6:10 6:11 6:11 4:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
7:20 |
7:20 |
14:40 |
119 78-133 |
1746 |
176 118-192 |
14/10 |
1.00 |
13:01 |
5:41 |
11:22 |
136 130-146 |
1547 |
187 128-192 |
25/3 |
1.50 |
18:37 |
5:36 |
11:11 |
132 126-139 |
1477 |
184 118-190 |
4/7 |
2.00 |
24:12 |
5:35 |
11:11 |
129 121-136 |
1442 |
184 174-190 |
16/26 |
2.50 |
30:09 |
5:56 |
11:53 |
132 124-139 |
1568 |
183 170-186 |
11/2 |
3.00 |
35:36 |
5:27 |
10:54 |
132 124-137 |
1440 |
183 138-188 |
1/8 |
3.50 |
41:01 |
5:25 |
10:50 |
138 128-148 |
1495 |
185 182-188 |
17/11 |
4.00 |
46:35 |
5:34 |
11:08 |
134 128-142 |
1491 |
179 88-188 |
8/9 |
4.50 |
52:16 |
5:42 |
11:23 |
135 130-140 |
1538 |
184 180-188 |
5/7 |
5.00 |
59:12 |
6:56 |
13:51 |
127 110-140 |
1759 |
168 90-186 |
10/5 |
5.50 |
1:05:27 |
6:16 |
12:31 |
133 119-141 |
1665 |
181 124-188 |
8/5 |
6.00 |
1:10:52 |
5:25 |
10:50 |
135 128-139 |
1462 |
184 118-188 |
2/15 |
6.50 |
1:16:34 |
5:42 |
11:24 |
128 117-139 |
1459 |
180 134-188 |
2/19 |
7.00 |
1:25:15 |
8:41 +3:07
|
17:22 |
124 77-140 |
2152 |
181 130-196 |
21/2 |
7.50 |
1:30:14 |
4:59 |
9:58 |
130 123-138 |
1296 |
184 180-188 |
7/32 |
8.00 |
1:35:09 |
4:55 |
9:49 |
135 126-146 |
1326 |
184 176-192 |
7/8 |
8.50 |
1:40:08 |
4:59 |
9:59 |
134 127-139 |
1337 |
183 118-188 |
3/10 |
9.00 |
1:45:12 |
5:04 |
10:09 |
138 126-146 |
1401 |
184 182-188 |
10/6 |
9.50 |
1:50:56 |
5:44 |
11:28 |
132 107-143 |
1513 |
181 118-188 |
4/8 |
10.00 |
1:56:31 |
5:35 |
11:09 |
134 110-141 |
1495 |
174 122-190 |
15/7 |
10.50 |
2:01:46 |
5:15 |
10:30 |
141 132-146 |
1480 |
181 126-190 |
8/4 |
11.00 |
2:06:50 |
5:04 |
10:07 |
148 139-169 |
1497 |
184 182-188 |
7/10 |
11.50 |
2:11:47 |
4:57 |
9:55 |
150 148-152 |
1487 |
186 182-190 |
9/4 |
12.00 |
2:16:48 |
5:01 |
10:01 |
159 146-188 |
1593 |
185 180-188 |
7/12 |
12.50 |
2:21:42 |
4:55 |
9:49 |
188 182-193 |
1846 |
187 182-190 |
8/4 |
13.00 |
2:26:41 |
4:59 |
9:57 |
189 184-197 |
1881 |
186 184-188 |
8/6 |
13.44 |
2:31:25 |
4:44 |
10:51 |
179 153-195 |
1941 |
179 108-188 |
23/5 |
Elevation
Biggest Climbs (m) |
Min/mi |
24 3.8% |
12:35
|
23 7.2% |
28:46
|
17 4.4% |
11:14
|
16 4.1% |
11:20
|
14 8.1% |
10:20
|
14 3.2% |
14:54
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
184 |
13.1 |
2:19:54 |
10:56 |
Walk |
5.0 |
124 |
0.4 |
7:40 |
21:20 |
Still |
0.5 |
- |
- |
45 |
- |
Pause |
2.0 |
- |
- |
3:07 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
41.53% |
More |
800m |
4:44 |
9:32 |
45.25% |
More |
1km |
5:57 |
9:35 |
46.93% |
More |
Mile |
9:46 |
9:46 |
48.80% |
More |
5k |
31:10 |
10:02 |
53.48% |
More |
5 miles |
51:20 |
10:16 |
52.99% |
More |
10k |
1:03:32 |
10:13 |
53.63% |
More |
10 miles |
1:51:04 |
11:06 |
50.56% |
More |
Half |
2:27:29 |
11:16 |
50.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:25 |
8:25 |
56.67 |
5km |
29:27 |
9:29 |
56.59 |
5M |
49:47 |
9:57 |
54.65 |
10km |
1:03:17 |
10:11 |
53.83 |
10M |
1:47:01 |
10:42 |
52.47 |
Half |
2:24:11 |
11:00 |
50.87 |
20M |
3:50:01 |
11:30 |
50.18 |
Mara |
5:09:54 |
11:50 |
49.34 |
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