Sun 21st Apr 2019 at 8:00am by louloops
Run > Long Run
-
Time
3:08:17
-
Miles
14.16
-
Min/mi
13:18
-
Pacing
71%
-
WAVA
38.66
-
Stride(cm)
74
-
Cals
1324
-
Cadence
164
-
BPM
138
-
%MHR
80.5
-
B/mi
1831
-
Asc(m)
251
-
Hillscore
18
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 12:36(12:36/m) 135/164bpm 115cal 4.76/5.2mph
2) 1m - 12:51(12:51/m) 133/139bpm 107cal 4.67/5.07mph
3) 1m - 12:33(12:33/m) 137/148bpm 106cal 4.78/5.2mph
4) 1m - 12:04(12:04/m) 141/151bpm 105cal 4.97/5.59mph
5) 1m - 13:18(13:18/m) 135/153bpm 90cal 4.51/5.47mph
6) 1m - 12:38(12:38/m) 137/146bpm 93cal 4.75/5.51mph
7) 1m - 13:01(13:01/m) 137/146bpm 89cal 4.61/5.57mph
8) 1m - 12:32(12:32/m) 140/145bpm 93cal 4.78/5.47mph
9) 1m - 16:00(16:00/m) 138/148bpm 107cal 3.75/5.2mph
10) 1m - 14:25(14:25/m) 142/153bpm 109cal 4.16/5.36mph
11) 1m - 14:17(14:17/m) 145/156bpm 112cal 4.2/5.26mph
12) 1m - 12:49(12:49/m) 142/153bpm 81cal 4.68/5.47mph
13) 1m - 14:20(14:20/m) 138/177bpm 64cal 4.19/5.3mph
14) 1m - 12:56(12:56/m) 134/144bpm 46cal 4.64/5.41mph
15) 0.16m - 1:55(12:11/m) 136/139bpm 7cal 4.93/4.97mph
12:36 12:51 12:33 12:04 13:18 12:38 13:01 12:32 16:00 14:25 14:17 12:49 14:20 12:56 1:55
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
6:22 |
6:22 |
12:43 |
134 74-164 |
1704 |
165 116-170 |
1/8 |
| 1.00 |
12:36 |
6:15 |
12:29 |
137 134-141 |
1711 |
167 158-172 |
1/11 |
| 1.50 |
19:02 |
6:26 |
12:52 |
134 127-138 |
1724 |
163 160-166 |
7/4 |
| 2.00 |
25:27 |
6:25 |
12:49 |
132 127-135 |
1692 |
163 158-166 |
2/7 |
| 2.50 |
31:48 |
6:21 |
12:42 |
135 129-140 |
1714 |
164 158-168 |
3/4 |
| 3.00 |
38:00 |
6:12 |
12:25 |
139 131-147 |
1726 |
164 158-170 |
9/6 |
| 3.50 |
44:02 |
6:02 |
12:05 |
140 132-148 |
1691 |
168 162-170 |
5/6 |
| 4.00 |
50:03 |
6:01 |
12:02 |
142 130-151 |
1708 |
166 158-170 |
10/7 |
| 4.50 |
57:29 |
7:26 |
14:52 |
132 105-152 |
1962 |
159 106-174 |
11/6 |
| 5.00 |
1:03:22 |
5:53 |
11:46 |
133 128-139 |
1565 |
168 164-172 |
2/15 |
| 5.50 |
1:09:28 |
6:05 |
12:10 |
136 133-140 |
1656 |
170 160-174 |
7/8 |
| 6.00 |
1:16:01 |
6:33 |
13:06 |
138 128-146 |
1808 |
168 120-174 |
12/2 |
| 6.50 |
1:22:04 |
6:04 |
12:07 |
140 128-146 |
1697 |
168 166-172 |
11/9 |
| 7.00 |
1:29:02 |
6:58 |
13:55 |
131 103-143 |
1824 |
153 110-170 |
19/4 |
| 7.50 |
1:35:14 |
6:12 |
12:25 |
139 135-142 |
1726 |
166 118-172 |
7/0 |
| 8.00 |
1:41:34 |
6:20 |
12:40 |
140 132-143 |
1774 |
164 126-172 |
11/0 |
| 8.50 |
1:48:30 |
6:55 |
13:51 |
141 131-148 |
1952 |
163 122-170 |
15/0 |
| 9.00 |
1:57:34 |
9:05 |
18:10 |
136 114-145 |
2470 |
166 122-172 |
18/0 |
| 9.50 |
2:05:51 |
8:16 |
16:33 |
140 119-153 |
2317 |
166 122-174 |
20/0 |
| 10.00 |
2:12:00 |
6:09 |
12:18 |
144 140-147 |
1770 |
170 168-174 |
7/1 |
| 10.50 |
2:18:17 |
6:17 |
12:34 |
149 146-155 |
1872 |
169 166-174 |
18/0 |
| 11.00 |
2:26:16 |
8:00 |
15:59 |
141 116-152 |
2254 |
166 122-172 |
7/2 |
| 11.50 |
2:32:30 |
6:14 |
12:27 |
142 116-153 |
1769 |
170 128-178 |
5/3 |
| 12.00 |
2:39:06 |
6:35 |
13:11 |
139 130-144 |
1832 |
165 120-176 |
6/7 |
| 12.50 |
2:46:35 |
7:30 |
14:59 |
137 118-150 |
2053 |
143 102-176 |
17/5 |
| 13.00 |
2:53:26 |
6:51 |
13:41 |
141 127-177 |
1930 |
160 34-178 |
7/14 |
| 13.50 |
2:59:58 |
6:33 |
13:05 |
133 120-141 |
1741 |
163 122-178 |
0/20 |
| 14.00 |
3:06:21 |
6:23 |
12:46 |
135 128-144 |
1723 |
168 116-178 |
1/13 |
| 14.16 |
3:08:17 |
1:56 |
12:14 |
137 134-139 |
1676 |
172 170-176 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
91.0 |
168 |
13.4 |
2:51:21 |
12:48 |
| Walk |
8.3 |
123 |
0.8 |
15:42 |
20:22 |
| Still |
0.7 |
- |
- |
1:15 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:50 |
11:25 |
31.16% |
More |
| 800m |
5:50 |
11:44 |
33.59% |
More |
| 1km |
7:19 |
11:47 |
34.87% |
More |
| Mile |
11:56 |
11:56 |
36.53% |
More |
| 5k |
38:42 |
12:27 |
39.35% |
More |
| 5 miles |
1:02:48 |
12:34 |
39.53% |
More |
| 10k |
1:18:18 |
12:36 |
39.69% |
More |
| 10 miles |
2:11:42 |
13:10 |
38.77% |
More |
| Half |
2:54:30 |
13:19 |
38.42% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:21 |
11:21 |
38.39 |
| 5km |
37:43 |
12:08 |
40.36 |
| 5M |
1:02:28 |
12:30 |
39.74 |
| 10km |
1:18:38 |
12:39 |
39.52 |
| 10M |
2:10:13 |
13:01 |
39.21 |
| Half |
2:53:23 |
13:14 |
38.40 |
| 20M |
4:31:30 |
13:35 |
38.48 |
| Mara |
6:01:29 |
13:48 |
38.20 |
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