Thu 7th Mar 2019 at 4:00am by B Rubble
Run > Medium Long Run
-
Time
2:00:22
-
Miles
14.10
-
Min/mi
8:32
-
Pacing
49%
-
WAVA
59.95
-
Stride(cm)
110
-
Cals
1255
-
Cadence
172
-
BPM
133
-
%MHR
80.8
-
B/mi
1138
-
Asc(m)
183
-
Hillscore
16
-
Surface
Road
Notes & Comments
With Glesni. Legs still a bit tired after Tuesday's MP run.
Split Summary
===
1) 1m - 8:11(8:11/m) 129/150bpm 93cal 7.34/9.83mph
2) 1m - 8:28(8:28/m) 122/130bpm 82cal 7.09/8.39mph
3) 1m - 8:18(8:18/m) 121/127bpm 77cal 7.23/8.01mph
4) 1m - 8:20(8:20/m) 120/128bpm 71cal 7.2/8.16mph
5) 1m - 8:32(8:32/m) 125/134bpm 79cal 7.03/7.43mph
6) 1m - 8:27(8:27/m) 126/131bpm 76cal 7.1/7.31mph
7) 1m - 8:33(8:33/m) 124/133bpm 68cal 7.02/7.43mph
8) 1m - 8:51(8:51/m) 124/129bpm 66cal 6.78/7.22mph
9) 1m - 8:35(8:35/m) 129/138bpm 79cal 6.99/7.72mph
10) 1m - 8:43(8:43/m) 134/143bpm 90cal 6.88/7.51mph
11) 1m - 8:59(8:59/m) 141/149bpm 107cal 6.68/7.81mph
12) 1m - 9:24(9:24/m) 146/156bpm 120cal 6.38/7.37mph
13) 1m - 9:07(9:07/m) 161/169bpm 135cal 6.59/7.89mph
14) 0.92m - 7:55(8:39/m) 157/166bpm 112cal 6.94/9.06mph
8:11 8:28 8:18 8:20 8:32 8:27 8:33 8:51 8:35 8:43 8:59 9:24 9:07 7:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:45 |
3:45 |
7:31 |
132 95-149 |
991 |
179 172-196 |
1/22 |
1.00 |
8:10 |
4:24 |
8:49 |
125 115-142 |
1102 |
175 172-180 |
20/9 |
1.50 |
12:09 |
4:00 |
7:59 |
120 117-122 |
959 |
174 170-180 |
7/12 |
2.00 |
16:38 |
4:28 |
8:56 |
123 114-130 |
1100 |
174 172-180 |
17/4 |
2.50 |
20:51 |
4:14 |
8:28 |
123 119-125 |
1041 |
173 170-176 |
2/6 |
3.00 |
24:56 |
4:04 |
8:08 |
120 114-127 |
976 |
172 168-178 |
4/33 |
3.50 |
29:02 |
4:06 |
8:12 |
118 113-123 |
967 |
171 168-178 |
3/29 |
4.00 |
33:15 |
4:14 |
8:28 |
122 116-127 |
1032 |
172 168-176 |
4/8 |
4.50 |
37:35 |
4:20 |
8:39 |
125 121-130 |
1082 |
172 168-178 |
44/45 |
5.00 |
41:48 |
4:12 |
8:25 |
126 120-133 |
1060 |
171 168-176 |
2/12 |
5.50 |
46:02 |
4:14 |
8:29 |
126 120-129 |
1068 |
171 168-176 |
3/8 |
6.00 |
50:15 |
4:13 |
8:26 |
127 120-130 |
1071 |
172 168-174 |
3/6 |
6.50 |
54:33 |
4:18 |
8:36 |
126 122-132 |
1083 |
171 168-176 |
5/7 |
7.00 |
58:47 |
4:15 |
8:29 |
122 117-127 |
1036 |
170 168-180 |
6/5 |
7.50 |
1:03:18 |
4:30 |
9:01 |
124 119-129 |
1118 |
170 168-178 |
6/3 |
8.00 |
1:07:38 |
4:20 |
8:40 |
124 120-128 |
1075 |
170 168-174 |
3/5 |
8.50 |
1:11:53 |
4:16 |
8:31 |
127 122-136 |
1082 |
169 168-174 |
6/6 |
9.00 |
1:16:13 |
4:20 |
8:39 |
131 124-137 |
1134 |
170 168-172 |
8/5 |
9.50 |
1:20:42 |
4:29 +5
|
8:58 |
135 128-143 |
1210 |
170 168-176 |
8/4 |
10.00 |
1:25:02 |
4:20 |
8:41 |
134 129-142 |
1163 |
170 168-172 |
8/1 |
10.50 |
1:32:07 |
7:05 +2:40
|
14:10 |
137 107-149 |
1941 |
169 164-174 |
44/38 |
11.00 |
1:36:41 |
4:34 |
9:08 |
144 140-149 |
1316 |
170 168-176 |
8/5 |
11.50 |
1:41:17 |
4:35 |
9:10 |
147 140-155 |
1348 |
171 168-176 |
12/3 |
12.00 |
1:49:24 |
8:07 +3:18
|
16:14 |
145 115-155 |
2353 |
171 164-178 |
23/5 |
12.50 |
1:54:12 |
4:48 |
9:37 |
161 149-169 |
1547 |
171 168-178 |
24/6 |
13.00 |
1:58:31 |
4:19 |
8:38 |
161 155-168 |
1390 |
171 168-178 |
6/5 |
13.50 |
2:02:48 |
4:17 |
8:34 |
159 152-166 |
1362 |
171 168-176 |
14/15 |
13.92 |
2:06:26 |
3:38 |
8:46 |
154 145-164 |
1349 |
173 170-180 |
16/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
50 5.7% |
9:59
|
21 2.1% |
12:56
|
19 3.0% |
8:26
|
17 3.0% |
9:03
|
16 9.3% |
8:58
|
13 5.9% |
9:08
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.5 |
171 |
13.9 |
2:00:28 |
9:05 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
4.5 |
- |
- |
5:58 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
48.32% |
More |
800m |
3:42 |
7:26 |
53.80% |
More |
1km |
4:38 |
7:27 |
55.91% |
More |
Mile |
8:07 |
8:07 |
54.15% |
More |
5k |
25:45 |
8:17 |
58.13% |
More |
5 miles |
41:46 |
8:21 |
58.42% |
More |
10k |
52:03 |
8:23 |
58.56% |
More |
10 miles |
1:25:00 |
8:30 |
59.31% |
More |
Half |
1:59:14 |
9:06 |
55.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
61.06 |
5km |
24:04 |
7:45 |
62.19 |
5M |
39:56 |
7:59 |
61.09 |
10km |
50:20 |
8:06 |
60.56 |
10M |
1:23:30 |
8:21 |
60.38 |
Half |
1:51:18 |
8:30 |
59.49 |
20M |
2:54:36 |
8:44 |
60.09 |
Mara |
3:52:43 |
8:53 |
60.12 |
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