Sun 24th Mar 2019 at 8:00am by Penky69
Run > Long Run
-
Time
2:35:43
-
Miles
15.01
-
Min/mi
10:22
-
Pacing
36%
-
WAVA
53.53
-
Stride(cm)
89
-
Cals
1583
-
Cadence
175
-
BPM
166
-
%MHR
96.8
-
B/mi
1718
-
Asc(m)
127
-
Hillscore
2
-
Surface
Road
Notes & Comments
First 10 with Esther then 5 to run back home. Splits a bit variable but happy with the average
Split Summary
===
1) 1m - 10:17(10:17/m) 156/179bpm 99cal 5.83/6.1mph
2) 1m - 10:00(10:00/m) 163/170bpm 101cal 5.99/6.26mph
3) 1m - 10:29(10:29/m) 165/177bpm 107cal 5.72/6.32mph
4) 1m - 10:56(10:56/m) 163/178bpm 110cal 5.48/6.01mph
5) 1m - 10:36(10:36/m) 162/172bpm 106cal 5.66/6.24mph
6) 1m - 10:31(10:31/m) 167/178bpm 109cal 5.71/6.26mph
7) 1m - 10:05(10:05/m) 160/172bpm 91cal 5.95/6.41mph
8) 1m - 10:03(10:03/m) 165/174bpm 100cal 5.97/6.43mph
9) 1m - 10:10(10:10/m) 168/175bpm 105cal 5.91/6.22mph
10) 1m - 10:25(10:25/m) 169/177bpm 108cal 5.76/6.26mph
11) 1m - 10:19(10:19/m) 170/193bpm 106cal 5.82/6.16mph
12) 1m - 10:30(10:30/m) 168/179bpm 107cal 5.72/6.22mph
13) 1m - 10:22(10:22/m) 170/175bpm 108cal 5.79/6.3mph
14) 1m - 10:37(10:37/m) 173/182bpm 114cal 5.65/5.95mph
15) 1m - 10:18(10:18/m) 173/182bpm 111cal 5.82/6.18mph
16) 0.01m - 6(9:09/m) 174/176bpm 1cal 6.55/5.87mph
10:17 10:00 10:29 10:56 10:36 10:31 10:05 10:03 10:10 10:25 10:19 10:30 10:22 10:37 10:18 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:27 |
5:27 +14
|
10:54 |
144 91-162 |
1569 |
179 118-192 |
5/2 |
1.00 |
10:31 |
5:04 |
10:07 |
165 156-179 |
1670 |
176 172-180 |
7/11 |
1.50 |
15:32 |
5:02 |
10:04 |
163 158-170 |
1641 |
175 168-178 |
1/11 |
2.00 |
20:31 |
4:59 |
9:57 |
164 159-169 |
1632 |
175 172-178 |
4/3 |
2.50 |
25:44 |
5:13 |
10:26 |
165 159-177 |
1720 |
175 170-176 |
7/2 |
3.00 |
31:00 |
5:16 |
10:32 |
165 159-175 |
1739 |
174 168-178 |
1/6 |
3.50 |
36:19 |
5:19 |
10:38 |
163 158-170 |
1733 |
174 172-176 |
2/3 |
4.00 |
41:57 |
5:38 |
11:15 |
163 155-176 |
1834 |
172 166-176 |
5/2 |
4.50 |
47:17 |
5:21 |
10:41 |
162 157-172 |
1731 |
173 164-176 |
2/4 |
5.00 |
52:33 |
5:15 |
10:31 |
163 159-172 |
1714 |
174 172-176 |
5/4 |
5.50 |
57:59 |
5:27 |
10:54 |
164 157-170 |
1787 |
174 170-176 |
4/3 |
6.00 |
1:03:03 |
5:04 |
10:08 |
171 161-177 |
1732 |
175 170-178 |
3/4 |
6.50 |
1:08:03 |
5:00 |
10:00 |
161 139-172 |
1610 |
175 172-178 |
5/2 |
7.00 |
1:16:34 |
8:31 +3:28
|
17:02 |
155 115-170 |
2639 |
177 118-186 |
2/4 |
7.50 |
1:21:31 |
4:57 |
9:55 |
163 159-169 |
1616 |
180 176-186 |
3/3 |
8.00 |
1:26:37 |
5:06 |
10:11 |
167 162-174 |
1702 |
174 118-182 |
5/7 |
8.50 |
1:31:44 |
5:07 |
10:14 |
169 165-175 |
1728 |
176 170-178 |
3/2 |
9.00 |
1:36:47 |
5:03 |
10:05 |
169 167-172 |
1705 |
175 172-176 |
7/1 |
9.50 |
1:41:55 |
5:08 |
10:16 |
169 164-175 |
1736 |
175 172-182 |
2/7 |
10.00 |
1:47:12 |
5:17 |
10:34 |
170 167-176 |
1797 |
174 168-178 |
16/7 |
10.50 |
1:58:46 |
11:34 +6:19
|
23:08 |
169 121-180 |
3908 |
177 168-182 |
7/1 |
11.00 |
2:03:51 |
5:06 |
10:12 |
167 158-193 |
1702 |
175 172-176 |
3/6 |
11.50 |
2:09:06 |
5:14 |
10:28 |
167 161-179 |
1748 |
175 172-176 |
2/4 |
12.00 |
2:14:20 |
5:14 |
10:29 |
170 164-177 |
1782 |
175 172-178 |
2/3 |
12.50 |
2:19:35 |
5:15 |
10:30 |
171 168-175 |
1794 |
176 174-182 |
5/7 |
13.00 |
2:24:42 |
5:07 |
10:14 |
170 167-172 |
1740 |
175 174-178 |
1/1 |
13.50 |
2:29:54 |
5:13 |
10:25 |
172 169-177 |
1792 |
175 174-178 |
1/3 |
14.00 |
2:35:19 |
5:25 |
10:49 |
174 170-182 |
1882 |
175 172-176 |
2/4 |
14.50 |
2:40:27 |
5:08 |
10:17 |
173 161-181 |
1779 |
175 172-178 |
4/3 |
15.00 |
2:45:41 |
5:13 +3
|
10:27 |
173 171-176 |
1808 |
176 174-182 |
3/4 |
15.01 |
2:45:49 |
8 +2
|
13:48 |
175 174-176 |
2415 |
177 176-178 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:39 |
39.99% |
More |
800m |
4:52 |
9:47 |
43.16% |
More |
1km |
6:05 |
9:48 |
44.96% |
More |
Mile |
9:51 |
9:51 |
47.38% |
More |
5k |
31:36 |
10:10 |
51.62% |
More |
5 miles |
52:15 |
10:27 |
50.93% |
More |
10k |
1:04:49 |
10:26 |
51.39% |
More |
10 miles |
1:46:56 |
10:42 |
51.30% |
More |
Half |
2:25:28 |
11:06 |
49.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
52.94 |
5km |
29:19 |
9:26 |
55.63 |
5M |
48:34 |
9:43 |
54.79 |
10km |
1:01:08 |
9:50 |
54.49 |
10M |
1:41:15 |
10:08 |
54.18 |
Half |
2:14:48 |
10:17 |
53.14 |
20M |
3:31:05 |
10:33 |
53.37 |
Mara |
4:41:03 |
10:44 |
53.07 |
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