Sun 3rd Feb 2019 at 9:00am by Kingsholm
Run > Steady-State
- cold
-
Time
2:22:12
-
Miles
13.20
-
Min/mi
10:46
-
Pacing
77%
-
WAVA
46.06
-
Stride(cm)
101
-
Cals
1466
-
Cadence
148
-
BPM
149
-
%MHR
73.4
-
B/mi
1605
-
Asc(m)
111
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 11:24(11:24/m) 136/148bpm 113cal 5.27/5.68mph
2) 1m - 10:54(10:54/m) 144/156bpm 114cal 5.51/6.07mph
3) 1m - 12:06(12:06/m) 149/163bpm 129cal 4.96/6.95mph
4) 1m - 10:16(10:16/m) 149/158bpm 109cal 5.84/6.39mph
5) 1m - 10:10(10:10/m) 149/155bpm 108cal 5.9/6.35mph
6) 1m - 10:33(10:33/m) 147/155bpm 108cal 5.69/6.55mph
7) 1m - 10:29(10:29/m) 140/179bpm 83cal 5.72/6.59mph
8) 1m - 9:58(9:58/m) 150/156bpm 105cal 6.02/6.64mph
9) 1m - 10:53(10:53/m) 150/170bpm 109cal 5.51/6.37mph
10) 1m - 10:39(10:39/m) 155/165bpm 117cal 5.63/6.41mph
11) 1m - 12:53(12:53/m) 147/183bpm 111cal 4.66/6.16mph
12) 1m - 10:21(10:21/m) 159/164bpm 119cal 5.8/6.41mph
13) 1m - 9:36(9:36/m) 164/177bpm 117cal 6.25/6.66mph
14) 0.2m - 2:01(10:13/m) 166/167bpm 24cal 5.87/6.41mph
Knee ok , used three gels ok run
11:24 10:54 12:06 10:16 10:10 10:33 10:29 9:58 10:53 10:39 12:53 10:21 9:36 2:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:45 |
5:45 |
11:30 |
131 108-147 |
1507 |
140 118-146 |
4/4 |
1.00 |
11:23 |
5:38 |
11:17 |
140 131-147 |
1579 |
145 138-150 |
2/3 |
1.50 |
16:54 |
5:30 |
11:01 |
144 140-148 |
1586 |
144 138-154 |
3/3 |
2.00 |
22:18 |
5:24 |
10:47 |
145 139-156 |
1564 |
144 118-150 |
7/4 |
2.50 |
27:48 |
5:30 |
11:00 |
146 139-152 |
1606 |
146 138-152 |
3/6 |
3.00 |
34:23 |
6:35 |
13:10 |
149 118-163 |
1962 |
146 118-152 |
3/3 |
3.50 |
39:30 |
5:07 |
10:14 |
151 140-158 |
1545 |
148 144-152 |
7/5 |
4.00 |
44:40 |
5:10 |
10:20 |
147 140-152 |
1518 |
148 144-152 |
4/5 |
4.50 |
49:50 |
5:10 |
10:20 |
149 141-153 |
1539 |
150 142-156 |
4/5 |
5.00 |
54:50 |
5:00 |
10:00 |
149 141-154 |
1490 |
151 144-158 |
4/2 |
5.50 |
59:54 |
5:05 |
10:10 |
146 136-152 |
1484 |
149 116-158 |
5/4 |
6.00 |
1:05:23 |
5:28 |
10:56 |
148 126-155 |
1619 |
147 106-158 |
4/3 |
6.50 |
1:11:05 |
5:43 |
11:25 |
141 115-179 |
1610 |
147 106-154 |
5/5 |
7.00 |
1:15:52 |
4:47 |
9:33 |
146 140-154 |
1395 |
149 144-152 |
4/5 |
7.50 |
1:20:45 |
4:53 |
9:46 |
149 145-155 |
1455 |
151 142-154 |
4/5 |
8.00 |
1:25:50 |
5:05 |
10:10 |
150 145-154 |
1525 |
152 146-154 |
5/4 |
8.50 |
1:31:36 |
5:46 |
11:32 |
151 132-169 |
1741 |
152 118-158 |
2/2 |
9.00 |
1:36:43 |
5:07 |
10:15 |
150 137-164 |
1537 |
149 138-158 |
2/2 |
9.50 |
1:41:52 |
5:09 |
10:17 |
155 146-164 |
1594 |
152 146-158 |
3/2 |
10.00 |
1:47:22 |
5:30 |
11:00 |
154 143-162 |
1695 |
151 106-234 |
3/5 |
10.50 |
1:54:12 |
6:51 |
13:41 |
150 120-164 |
2053 |
143 94-158 |
8/2 |
11.00 |
2:00:15 |
6:02 |
12:05 |
146 114-181 |
1764 |
146 104-156 |
3/3 |
11.50 |
2:05:23 |
5:08 |
10:16 |
159 155-163 |
1633 |
152 150-158 |
3/6 |
12.00 |
2:10:36 |
5:13 |
10:25 |
159 154-163 |
1657 |
151 144-156 |
5/4 |
12.50 |
2:15:19 |
4:43 |
9:26 |
164 156-177 |
1548 |
154 152-158 |
3/7 |
13.00 |
2:20:11 |
4:53 |
9:45 |
165 162-170 |
1609 |
154 148-156 |
6/4 |
13.20 |
2:22:12 |
2:01 |
10:14 |
166 164-167 |
1698 |
153 148-158 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.6 |
149 |
12.9 |
2:15:53 |
10:31 |
Walk |
4.1 |
110 |
0.3 |
5:53 |
21:29 |
Still |
0.3 |
- |
- |
27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:12 |
36.11% |
More |
800m |
4:40 |
9:24 |
41.50% |
More |
1km |
5:50 |
9:23 |
43.30% |
More |
Mile |
9:31 |
9:31 |
45.15% |
More |
5k |
31:33 |
10:09 |
46.29% |
More |
5 miles |
51:25 |
10:17 |
46.28% |
More |
10k |
1:04:29 |
10:23 |
46.07% |
More |
10 miles |
1:45:47 |
10:35 |
46.43% |
More |
Half |
2:21:04 |
10:46 |
46.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:14 |
9:14 |
46.49 |
5km |
30:41 |
9:53 |
47.61 |
5M |
50:49 |
10:10 |
46.82 |
10km |
1:03:59 |
10:18 |
46.43 |
10M |
1:45:57 |
10:36 |
46.35 |
Half |
2:21:04 |
10:46 |
45.71 |
20M |
3:40:54 |
11:03 |
46.25 |
Mara |
4:54:06 |
11:14 |
46.33 |
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