Sun 14th Apr 2019 at 9:00am by alpenrose
Run > Medium Long Run
- windy
-
Time
1:55:58
-
Miles
8.24
-
Min/mi
14:04
-
Pacing
79%
-
WAVA
45.34
-
Stride(cm)
74
-
Cals
840
-
Cadence
155
-
BPM
138
-
%MHR
81
-
B/mi
1949
-
Asc(m)
144
-
Hillscore
4
-
Surface
Road
Notes & Comments
4 comments
Split Summary
===
1) 1m - 12:48(12:48/m) 155/176bpm 126cal 4.69/5.47mph
2) 1m - 14:09(14:09/m) 137/151bpm 117cal 4.24/5.78mph
3) 1m - 12:46(12:46/m) 140/150bpm 108cal 4.7/5.68mph
4) 1m - 13:07(13:07/m) 142/154bpm 114cal 4.58/5.8mph
5) 1m - 15:33(15:33/m) 136/154bpm 104cal 3.86/6.2mph
6) 1m - 15:19(15:19/m) 134/148bpm 86cal 3.92/5.26mph
7) 1m - 14:12(14:12/m) 134/150bpm 81cal 4.23/5.43mph
8) 1m - 14:58(14:58/m) 134/146bpm 80cal 4.01/5.59mph
9) 0.24m - 3:07(13:00/m) 143/155bpm 24cal 4.61/5.38mph
12:48 14:09 12:46 13:07 15:33 15:19 14:12 14:58 3:07
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:24 |
3:24 |
13:36 |
122 84-152 |
1659 |
168 162-174 |
3/1 |
0.50 |
6:23 |
2:59 |
11:54 |
168 152-176 |
2000 |
168 162-170 |
4/4 |
0.75 |
9:35 |
3:12 |
12:48 |
168 165-171 |
2152 |
168 160-170 |
2/2 |
1.00 |
12:47 |
3:12 |
12:49 |
161 145-170 |
2063 |
160 118-170 |
7/2 |
1.25 |
16:32 |
3:45 |
14:59 |
142 132-150 |
2129 |
139 116-172 |
17/0 |
1.50 |
20:01 |
3:30 |
13:59 |
132 123-141 |
1846 |
152 118-174 |
6/6 |
1.75 |
23:19 |
3:17 |
13:09 |
137 125-145 |
1802 |
160 120-170 |
1/11 |
2.00 |
26:56 |
3:37 |
14:28 |
135 125-144 |
1953 |
152 118-172 |
9/1 |
2.25 |
30:13 |
3:17 |
13:09 |
134 122-143 |
1762 |
158 120-172 |
2/8 |
2.50 |
33:05 |
2:52 |
11:27 |
137 132-146 |
1569 |
170 168-174 |
1/13 |
2.75 |
35:59 |
2:54 |
11:35 |
148 146-150 |
1715 |
169 166-170 |
2/5 |
3.00 |
39:42 |
3:43 |
14:54 |
139 127-149 |
2070 |
147 116-174 |
4/2 |
3.25 |
43:14 |
3:32 |
14:08 |
143 136-154 |
2022 |
155 120-174 |
8/1 |
3.50 |
46:22 |
3:08 |
12:33 |
142 138-149 |
1782 |
168 126-174 |
3/8 |
3.75 |
49:39 |
3:17 |
13:09 |
143 131-150 |
1880 |
154 118-178 |
4/12 |
4.00 |
52:49 |
3:09 |
12:37 |
139 132-147 |
1753 |
164 118-176 |
1/4 |
4.25 |
56:04 |
3:15 |
13:00 |
146 141-153 |
1897 |
159 118-174 |
2/2 |
4.50 |
59:43 |
3:39 |
14:38 |
140 124-152 |
2048 |
149 118-174 |
2/3 |
4.75 |
1:03:19 |
3:36 |
14:25 |
134 125-145 |
1931 |
153 114-172 |
2/4 |
5.00 |
1:08:22 |
5:03 |
20:10 |
127 105-146 |
2562 |
143 114-176 |
3/3 |
5.25 |
1:11:50 |
3:28 |
13:51 |
136 124-146 |
1883 |
160 122-174 |
5/4 |
5.50 |
1:15:20 |
3:31 |
14:03 |
140 129-147 |
1967 |
152 114-172 |
3/3 |
5.75 |
1:19:55 |
4:34 |
18:18 |
125 112-134 |
2287 |
138 118-172 |
10/5 |
6.00 |
1:23:41 |
3:46 |
15:04 |
134 121-147 |
2020 |
158 114-246 |
4/4 |
6.25 |
1:26:45 |
3:04 |
12:17 |
143 128-150 |
1756 |
169 166-174 |
1/2 |
6.50 |
1:30:34 |
3:49 |
15:15 |
134 122-147 |
2043 |
142 116-174 |
3/3 |
6.75 |
1:34:05 |
3:32 |
14:07 |
137 129-147 |
1935 |
152 118-174 |
5/4 |
7.00 |
1:37:52 |
3:47 |
15:07 |
125 118-136 |
1891 |
153 118-174 |
1/4 |
7.25 |
1:41:14 |
3:22 |
13:27 |
138 134-144 |
1857 |
159 118-176 |
3/3 |
7.50 |
1:45:01 |
3:46 |
15:06 |
136 125-146 |
2054 |
148 118-172 |
4/3 |
7.75 |
1:49:05 |
4:04 |
16:18 |
128 115-137 |
2085 |
152 116-174 |
4/3 |
8.00 |
1:52:48 |
3:43 |
14:54 |
132 119-143 |
1966 |
151 102-174 |
3/4 |
8.24 |
1:55:57 |
3:09 |
13:08 |
143 134-155 |
1878 |
166 118-174 |
3/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.8 |
169 |
6.5 |
1:22:09 |
12:33 |
Walk |
29.0 |
120 |
1.7 |
33:39 |
19:52 |
Still |
0.1 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:49 |
11:20 |
38.40% |
More |
800m |
5:41 |
11:27 |
44.40% |
More |
1km |
7:07 |
11:28 |
45.84% |
More |
Mile |
12:21 |
12:21 |
43.90% |
More |
5k |
40:38 |
13:05 |
46.65% |
More |
5 miles |
1:08:10 |
13:38 |
45.57% |
More |
10k |
1:26:15 |
13:53 |
45.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:28 |
10:28 |
51.84 |
5km |
38:07 |
12:16 |
49.73 |
5M |
1:05:36 |
13:07 |
47.34 |
10km |
1:24:03 |
13:32 |
46.34 |
10M |
2:24:37 |
14:28 |
44.57 |
Half |
3:16:47 |
15:01 |
42.89 |
20M |
5:18:51 |
15:57 |
41.89 |
Mara |
7:13:52 |
16:34 |
40.92 |
Three Things You Saw Today
1 Lots of blossom trees, my first swallows of the year.
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Well done xx
Well done
Thanks ladies.
Well run x