Sun 14th Apr 2019 at 9:00am by Oranj
Run > Long Run
-
Time
2:43:19
-
Miles
20.82
-
Min/mi
7:51
-
Pacing
95%
-
WAVA
67.69
-
Stride(cm)
128
-
Cals
1981
-
Cadence
160
-
BPM
140
-
%MHR
83.5
-
B/mi
1100
-
Asc(m)
239
-
Hillscore
10
-
Surface
Road
Notes & Comments
Didn't feel too bad towards the end, for once. #TrustTheProcess PF 2/10
===
1) 2km - 9:59(5:00/km) 138/148bpm 137cal 12.02/13.6kmph
2) 2km - 9:26(4:43/km) 142/147bpm 132cal 12.72/13.64kmph
3) 2km - 9:17(4:39/km) 135/140bpm 116cal 12.92/13.27kmph
4) 2km - 9:35(4:47/km) 140/143bpm 128cal 12.53/12.87kmph
5) 2km - 9:44(4:52/km) 141/146bpm 131cal 12.33/12.83kmph
6) 2km - 9:38(4:49/km) 140/143bpm 125cal 12.47/13.07kmph
7) 2km - 9:49(4:54/km) 140/144bpm 126cal 12.23/12.53kmph
8) 2km - 9:42(4:51/km) 140/144bpm 120cal 12.37/12.66kmph
9) 2km - 9:48(4:54/km) 139/144bpm 111cal 12.25/12.77kmph
10) 2km - 9:44(4:52/km) 138/147bpm 99cal 12.32/13.23kmph
11) 2km - 9:42(4:51/km) 140/145bpm 110cal 12.36/12.8kmph
12) 2km - 9:59(5:00/km) 141/150bpm 110cal 12.02/12.93kmph
13) 2km - 9:56(4:58/km) 141/146bpm 108cal 12.07/15.55kmph
14) 2km - 9:47(4:54/km) 141/145bpm 106cal 12.25/12.73kmph
15) 2km - 9:49(4:55/km) 141/146bpm 104cal 12.22/13.23kmph
16) 2km - 9:53(4:57/km) 145/148bpm 130cal 12.13/13.4kmph
17) 1.51km - 7:29(4:57/km) 144/149bpm 88cal 12.13/13.1kmph
9:59 9:26 9:17 9:35 9:44 9:38 9:49 9:42 9:48 9:44 9:42 9:59 9:56 9:47 9:49 9:53 7:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:01 |
8:01 |
8:01 |
136 86-145 |
1090 |
161 158-174 |
14/2 |
2.00 |
15:41 |
7:40 |
7:40 |
144 137-148 |
1103 |
161 160-162 |
24/12 |
3.00 |
23:14 |
7:33 |
7:33 |
136 125-143 |
1027 |
160 158-176 |
5/31 |
4.00 |
30:46 |
7:32 |
7:32 |
137 132-141 |
1032 |
160 158-162 |
1/20 |
5.00 |
38:30 |
7:44 |
7:44 |
140 134-143 |
1083 |
160 158-162 |
8/5 |
6.00 |
46:21 |
7:51 |
7:51 |
141 135-146 |
1106 |
160 158-162 |
13/4 |
7.00 |
54:06 |
7:45 |
7:45 |
141 134-144 |
1094 |
160 158-172 |
6/13 |
8.00 |
1:01:58 |
7:52 |
7:52 |
140 136-144 |
1102 |
160 158-162 |
6/8 |
9.00 |
1:09:48 |
7:49 |
7:49 |
139 130-144 |
1087 |
160 158-164 |
7/9 |
10.00 |
1:17:35 |
7:48 |
7:48 |
139 135-143 |
1083 |
159 158-160 |
8/5 |
11.00 |
1:25:31 |
7:55 |
7:55 |
139 135-144 |
1102 |
160 158-162 |
11/6 |
12.00 |
1:33:24 |
7:54 +4
|
7:54 |
138 127-147 |
1089 |
159 152-176 |
10/21 |
13.00 |
1:41:11 |
7:47 |
7:47 |
139 136-144 |
1081 |
159 156-164 |
8/10 |
14.00 |
1:49:09 |
7:58 |
7:58 |
141 138-146 |
1123 |
159 158-162 |
16/8 |
15.00 |
1:57:06 |
7:57 |
7:57 |
140 131-150 |
1113 |
160 156-174 |
9/11 |
16.00 |
2:05:13 |
8:07 |
8:07 |
141 134-146 |
1145 |
160 158-174 |
18/16 |
17.00 |
2:13:01 |
7:48 |
7:48 |
140 136-145 |
1092 |
160 158-162 |
7/10 |
18.00 |
2:20:53 |
7:52 |
7:52 |
140 128-146 |
1102 |
160 156-170 |
9/14 |
19.00 |
2:29:00 |
8:07 |
8:07 |
144 140-148 |
1168 |
160 158-162 |
28/10 |
20.00 |
2:36:48 |
7:48 |
7:48 |
145 141-148 |
1131 |
160 156-162 |
7/15 |
20.82 |
2:43:24 |
6:36 |
8:00 |
144 136-149 |
1152 |
160 158-208 |
14/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
159 |
20.8 |
2:43:20 |
7:51 |
Walk |
0.0 |
122 |
0 |
4 |
INF:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
47.74% |
More |
800m |
3:40 |
7:22 |
54.79% |
More |
1km |
4:36 |
7:24 |
56.84% |
More |
Mile |
7:26 |
7:26 |
59.56% |
More |
5k |
23:30 |
7:34 |
64.23% |
More |
5 miles |
38:11 |
7:38 |
64.45% |
More |
10k |
47:39 |
7:40 |
64.53% |
More |
10 miles |
1:17:24 |
7:44 |
65.71% |
More |
Half |
1:41:52 |
7:47 |
66.10% |
More |
20 miles |
2:36:43 |
7:50 |
67.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
63.77 |
5km |
22:35 |
7:16 |
66.82 |
5M |
37:03 |
7:25 |
66.41 |
10km |
46:26 |
7:28 |
66.22 |
10M |
1:16:10 |
7:37 |
66.77 |
Half |
1:40:52 |
7:42 |
66.24 |
20M |
2:36:38 |
7:50 |
67.59 |
Mara |
3:27:25 |
7:55 |
68.06 |
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