Sun 3rd Mar 2019 at 7:00am by B Rubble

Run > Long Run
  • Time
    2:28:10
  • Miles
    17.27
  • Min/mi
    8:35
  • Pacing
    60%
  • WAVA
    60.49
  • Stride(cm)
    110
  • Cals
    1291
  • Cadence
    170
  • BPM
    127
  • %MHR
    76.9
  • B/mi
    1089
  • Asc(m)
    383
  • Hillscore
    28
  • 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
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

Pace

5% 15% 49% 27% 4% 1%

Splits

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

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

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:01 48.23% More
800m 3:40 7:22 54.27% More
1km 4:40 7:31 55.39% More
Mile 7:48 7:48 56.39% More
5k 26:12 8:26 57.14% More
5 miles 42:12 8:26 57.80% More
10k 53:10 8:33 57.34% More
10 miles 1:27:38 8:46 57.53% More
Half 1:56:12 8:52 57.42% More

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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