Sun 3rd Mar 2019 at 7:00am by B Rubble
Run > Long Run
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Time
2:28:10
-
Miles 17.27
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Min/mi 8:35
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Pacing
60%
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WAVA
60.49
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Stride(cm)
110
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Cals
1291
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Cadence
170
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BPM
127
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%MHR
76.9
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B/mi 1089
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Asc(m)
383
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Hillscore
28
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Surface
Road
Notes & Comments
Team Sunday. Out on Pickwick and back to Box Road before going home early for Sue's birthday.
Split Summary
===
1) 1m - 8:20(8:20/m) 121/131bpm 87cal 7.2/9.73mph
2) 1m - 8:23(8:23/m) 129/137bpm 95cal 7.15/8.56mph
3) 1m - 7:57(7:57/m) 129/135bpm 86cal 7.55/9.68mph
4) 1m - 9:40(9:40/m) 124/135bpm 89cal 6.21/7.2mph
5) 1m - 8:42(8:42/m) 124/133bpm 75cal 6.9/7.41mph
6) 1m - 8:16(8:16/m) 119/130bpm 54cal 7.27/8.6mph
7) 1m - 8:47(8:47/m) 123/136bpm 69cal 6.83/7.68mph
8) 1m - 8:16(8:16/m) 125/134bpm 67cal 7.26/7.85mph
9) 1m - 8:24(8:24/m) 122/129bpm 55cal 7.15/7.7mph
10) 1m - 8:44(8:44/m) 123/129bpm 60cal 6.87/7.74mph
11) 1m - 9:02(9:02/m) 125/134bpm 67cal 6.65/7.68mph
12) 1m - 9:06(9:06/m) 128/136bpm 74cal 6.6/7.31mph
13) 1m - 8:41(8:41/m) 128/140bpm 68cal 6.91/7.39mph
14) 1m - 8:27(8:27/m) 135/144bpm 86cal 7.1/7.81mph
15) 1m - 8:19(8:19/m) 128/136bpm 60cal 7.21/8.08mph
16) 1m - 8:32(8:32/m) 136/150bpm 84cal 7.04/8.56mph
17) 1m - 8:24(8:24/m) 140/149bpm 94cal 7.14/8.75mph
18) 0.27m - 2:11(8:14/m) 136/145bpm 21cal 7.29/7.76mph
Split Summary
===
1) 1m - 8:20(8:20/m) 121/131bpm 87cal 7.2/9.73mph
2) 1m - 8:23(8:23/m) 129/137bpm 95cal 7.15/8.56mph
3) 1m - 7:57(7:57/m) 129/135bpm 86cal 7.55/9.68mph
4) 1m - 9:40(9:40/m) 124/135bpm 89cal 6.21/7.2mph
5) 1m - 8:42(8:42/m) 124/133bpm 75cal 6.9/7.41mph
6) 1m - 8:16(8:16/m) 119/130bpm 54cal 7.27/8.6mph
7) 1m - 8:47(8:47/m) 123/136bpm 69cal 6.83/7.68mph
8) 1m - 8:16(8:16/m) 125/134bpm 67cal 7.26/7.85mph
9) 1m - 8:24(8:24/m) 122/129bpm 55cal 7.15/7.7mph
10) 1m - 8:44(8:44/m) 123/129bpm 60cal 6.87/7.74mph
11) 1m - 9:02(9:02/m) 125/134bpm 67cal 6.65/7.68mph
12) 1m - 9:06(9:06/m) 128/136bpm 74cal 6.6/7.31mph
13) 1m - 8:41(8:41/m) 128/140bpm 68cal 6.91/7.39mph
14) 1m - 8:27(8:27/m) 135/144bpm 86cal 7.1/7.81mph
15) 1m - 8:19(8:19/m) 128/136bpm 60cal 7.21/8.08mph
16) 1m - 8:32(8:32/m) 136/150bpm 84cal 7.04/8.56mph
17) 1m - 8:24(8:24/m) 140/149bpm 94cal 7.14/8.75mph
18) 0.27m - 2:11(8:14/m) 136/145bpm 21cal 7.29/7.76mph
8:20 8:23 7:57 9:40 8:42 8:16 8:47 8:16 8:24 8:44 9:02 9:06 8:41 8:27 8:19 8:32 8:24 2:11
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 3:51 | 3:51 | 7:41 | 114 73-124 | 876 | 172 124-178 | 1/20 |
1.00 | 8:21 | 4:30 | 9:00 | 125 117-131 | 1125 | 172 170-176 | 18/10 |
1.50 | 12:32 | 4:12 | 8:24 | 128 126-130 | 1074 | 171 168-174 | 3/8 |
2.00 | 16:44 | 4:11 | 8:23 | 129 123-137 | 1081 | 171 168-176 | 10/14 |
2.50 | 20:34 | 3:50 | 7:41 | 129 124-133 | 991 | 172 168-180 | 4/29 |
3.00 | 24:41 | 4:07 | 8:13 | 128 117-135 | 1052 | 171 168-176 | 8/17 |
3.50 | 33:24 | 8:43 +4:00 | 17:26 | 113 73-135 | 1970 | 169 94-176 | 18/5 |
4.00 | 38:21 | 4:57 | 9:54 | 132 128-135 | 1307 | 173 170-178 | 34/2 |
4.50 | 42:54 | 4:34 | 9:07 | 128 121-133 | 1168 | 171 168-176 | 10/1 |
5.00 | 47:03 | 4:09 | 8:17 | 119 104-133 | 986 | 170 164-176 | 2/26 |
5.50 | 51:11 | 4:08 | 8:17 | 120 113-130 | 994 | 170 166-174 | 5/18 |
6.00 | 55:24 | 4:12 +5 | 8:25 | 117 112-125 | 984 | 169 164-174 | 0/22 |
6.50 | 59:45 | 4:22 | 8:44 | 120 113-127 | 1048 | 170 168-174 | 7/8 |
7.00 | 1:04:10 | 4:25 | 8:50 | 127 119-136 | 1121 | 171 168-174 | 13/5 |
7.50 | 1:08:14 | 4:04 | 8:08 | 126 116-134 | 1024 | 170 168-174 | 3/17 |
8.00 | 1:12:27 | 4:13 | 8:25 | 125 118-131 | 1053 | 169 164-172 | 10/14 |
8.50 | 1:16:44 | 4:17 | 8:35 | 122 114-129 | 1047 | 170 168-174 | 4/5 |
9.00 | 1:20:51 | 4:07 | 8:13 | 121 116-128 | 994 | 169 166-172 | 0/10 |
9.50 | 1:25:10 | 4:20 | 8:40 | 122 119-126 | 1057 | 170 166-174 | 12/9 |
10.00 | 1:29:34 | 4:24 | 8:47 | 123 117-129 | 1080 | 170 164-174 | 9/5 |
10.50 | 1:34:23 | 4:49 +15 | 9:38 | 127 118-134 | 1223 | 171 164-176 | 17/11 |
11.00 | 1:38:51 | 4:28 | 8:56 | 124 116-130 | 1108 | 170 166-174 | 13/1 |
11.50 | 1:43:18 | 4:27 | 8:54 | 129 123-135 | 1147 | 172 168-176 | 21/3 |
12.00 | 1:48:29 | 5:11 +32 | 10:22 | 126 113-136 | 1307 | 169 166-174 | 23/0 |
12.50 | 1:52:50 | 4:21 | 8:42 | 131 123-140 | 1141 | 170 164-176 | 16/10 |
13.00 | 1:57:46 | 4:56 +36 | 9:52 | 124 119-132 | 1222 | 167 162-174 | 2/11 |
13.50 | 2:02:07 | 4:22 | 8:43 | 136 120-143 | 1186 | 163 158-170 | 2/43 |
14.00 | 2:06:13 | 4:06 | 8:11 | 134 126-142 | 1098 | 168 164-174 | 1/12 |
14.50 | 2:10:37 | 4:23 +19 | 8:47 | 125 120-131 | 1097 | 169 166-174 | 7/7 |
15.00 | 2:14:51 | 4:14 | 8:28 | 130 124-135 | 1101 | 170 168-174 | 9/2 |
15.50 | 2:18:59 | 4:08 | 8:16 | 133 124-150 | 1100 | 169 166-174 | 7/6 |
16.00 | 2:24:58 | 6:00 +1:36 | 11:59 | 138 117-150 | 1654 | 169 164-174 | 24/0 |
16.50 | 2:29:15 | 4:17 | 8:34 | 140 133-145 | 1199 | 170 166-174 | 17/11 |
17.00 | 2:34:32 | 5:17 +1:10 | 10:35 | 140 126-147 | 1481 | 169 164-172 | 16/7 |
17.26 | 2:36:45 | 2:13 | 8:21 | 136 132-145 | 1135 | 172 170-174 | 7/1 |
Heart
127/150max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 383m,
Range 88m, Flat prediction 2:19:42
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
68 3.6% | 9:35 |
44 2.9% | 10:29 |
40 4.0% | 9:03 |
34 2.5% | 8:57 |
21 3.4% | 9:33 |
21 2.2% | 9:00 |
See your biggest climbs |
Cadence
170 (180 max)
Stride Length: 110cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.7 | 169 | 17.3 | 2:28:05 | 8:55 |
Walk | 1.7 | 110 | 0 | 2:45 | 5:25:04 |
Pause | 3.6 | - | - | 5:55 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:09 | 7:09 | 61.48 |
5km | 23:53 | 7:41 | 62.66 |
5M | 39:37 | 7:55 | 61.58 |
10km | 49:56 | 8:02 | 61.04 |
10M | 1:22:51 | 8:17 | 60.85 |
Half | 1:50:25 | 8:26 | 59.96 |
20M | 2:53:13 | 8:40 | 60.57 |
Mara | 3:50:52 | 8:49 | 60.60 |
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