Sun 10th Feb 2019 at 5:00am by Sorequads
Run > Long Run
-
Time
2:23:14
-
Miles
20.15
-
Min/mi
7:07
-
Pacing
83%
-
WAVA
64.52
-
Stride(cm)
122
-
Cadence
185
-
BPM
142
-
%MHR
86.3
-
B/mi
1012
-
Asc(m)
198
-
Hillscore
6
-
Surface
Road
Notes & Comments
Wind and windy. Limited sleep. A tough run but happy with a huge week
Split Summary
===
1) 1m - 7:39(7:39/m) 160/193bpm
2) 1m - 7:58(7:58/m) 137/147bpm
3) 1m - 7:12(7:12/m) 138/144bpm
4) 1m - 7:14(7:14/m) 139/144bpm
5) 1m - 8:02(8:02/m) 139/146bpm
6) 1m - 7:13(7:13/m) 142/148bpm
7) 1m - 7:30(7:30/m) 141/146bpm
8) 1m - 6:48(6:48/m) 141/145bpm
9) 1m - 7:12(7:12/m) 143/146bpm
10) 1m - 6:51(6:51/m) 142/146bpm
11) 1m - 7:07(7:07/m) 142/148bpm
12) 1m - 7:00(7:00/m) 142/147bpm
13) 1m - 6:35(6:35/m) 143/146bpm
14) 1m - 6:54(6:54/m) 144/147bpm
15) 1m - 7:02(7:02/m) 144/147bpm
16) 1m - 7:04(7:04/m) 143/149bpm
17) 1m - 6:54(6:54/m) 138/146bpm
18) 1m - 6:58(6:58/m) 144/147bpm
19) 1m - 7:06(7:06/m) 144/148bpm
20) 1m - 7:11(7:11/m) 143/147bpm
21) 0.15m - 1:18(8:23/m) 141/144bpm
7:39 7:58 7:12 7:14 8:02 7:13 7:30 6:48 7:12 6:51 7:07 7:00 6:35 6:54 7:02 7:04 6:54 6:58 7:06 7:11 1:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:39 |
7:39 |
7:39 |
160 130-193 |
1224 |
184 156-204 |
6/3 |
2.00 |
15:36 |
7:56 |
7:56 |
137 107-147 |
1088 |
189 168-254 |
6/4 |
3.00 |
22:47 |
7:12 |
7:12 |
138 131-144 |
993 |
187 170-206 |
4/18 |
4.00 |
30:03 |
7:16 |
7:16 |
139 131-144 |
1009 |
187 166-204 |
10/7 |
5.00 |
38:05 |
8:02 |
8:02 |
139 131-146 |
1117 |
186 170-208 |
15/3 |
6.00 |
45:18 |
7:13 |
7:13 |
142 132-148 |
1024 |
186 164-202 |
11/4 |
7.00 |
52:47 |
7:29 |
7:29 |
141 134-146 |
1054 |
186 166-204 |
6/9 |
8.00 |
59:36 |
6:50 |
6:50 |
141 136-145 |
962 |
187 166-206 |
5/16 |
9.00 |
1:06:47 |
7:10 |
7:10 |
143 140-146 |
1026 |
187 164-206 |
25/13 |
10.00 |
1:13:39 |
6:52 |
6:52 |
142 137-146 |
976 |
186 162-206 |
9/2 |
11.00 |
1:20:45 |
7:06 |
7:06 |
142 129-148 |
1008 |
185 166-206 |
12/7 |
12.00 |
1:27:45 |
7:00 |
7:00 |
142 134-147 |
994 |
185 162-208 |
9/5 |
13.00 |
1:34:20 |
6:34 |
6:34 |
143 137-146 |
940 |
185 154-210 |
8/13 |
14.00 |
1:41:14 |
6:54 |
6:54 |
144 141-147 |
995 |
182 150-200 |
12/3 |
15.00 |
1:48:17 |
7:02 |
7:02 |
144 137-147 |
1014 |
185 166-204 |
15/7 |
16.00 |
1:55:20 |
7:04 |
7:04 |
143 137-149 |
1010 |
184 156-204 |
22/19 |
17.00 |
2:02:13 |
6:53 |
6:53 |
138 130-146 |
949 |
181 144-202 |
3/24 |
18.00 |
2:09:12 |
6:59 |
6:59 |
144 137-147 |
1005 |
186 164-202 |
1/16 |
19.00 |
2:16:17 |
7:05 |
7:05 |
144 138-148 |
1020 |
184 162-202 |
7/7 |
20.00 |
2:23:30 |
7:13 |
7:13 |
143 136-147 |
1032 |
183 164-206 |
6/8 |
20.15 |
2:24:48 |
1:18 |
8:24 |
141 138-144 |
1185 |
179 162-196 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.9 |
188 |
16.4 |
1:58:40 |
7:13 |
Walk |
18.1 |
172 |
3.7 |
26:08 |
7:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:16 |
5:06 |
58.43% |
More |
800m |
2:56 |
5:55 |
57.47% |
More |
1km |
3:45 |
6:02 |
59.24% |
More |
Mile |
6:19 |
6:19 |
60.88% |
More |
5k |
21:05 |
6:47 |
61.93% |
More |
5 miles |
34:17 |
6:51 |
62.10% |
More |
10k |
42:52 |
6:54 |
62.16% |
More |
10 miles |
1:09:14 |
6:55 |
63.61% |
More |
Half |
1:31:18 |
6:58 |
63.85% |
More |
20 miles |
2:23:15 |
7:10 |
63.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:56 |
5:56 |
64.85 |
5km |
19:44 |
6:21 |
66.17 |
5M |
32:41 |
6:32 |
65.15 |
10km |
41:10 |
6:38 |
64.72 |
10M |
1:08:09 |
6:49 |
64.63 |
Half |
1:30:45 |
6:56 |
63.74 |
20M |
2:22:06 |
7:06 |
64.51 |
Mara |
3:09:12 |
7:13 |
64.60 |
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