Fri 7th Jun 2019 at 7:00am by 2old
Run > Long Run
-
Time
2:44:10
-
Miles
20.07
-
Min/mi
8:11
-
Pacing
73%
-
WAVA
68.44
-
Stride(cm)
120
-
Cals
1823
-
Cadence
164
-
BPM
134
-
%MHR
78.1
-
B/mi
1099
-
Asc(m)
203
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:58(8:58/m) 129/139bpm 118cal 6.7/7.49mph
2) 1m - 8:30(8:30/m) 134/140bpm 116cal 7.06/9.18mph
3) 1m - 8:11(8:11/m) 135/138bpm 111cal 7.34/7.97mph
4) 1m - 8:29(8:29/m) 134/139bpm 109cal 7.07/8.08mph
5) 1m - 8:12(8:12/m) 135/145bpm 105cal 7.31/7.87mph
6) 1m - 7:56(7:56/m) 135/140bpm 99cal 7.56/8.2mph
7) 1m - 7:59(7:59/m) 134/139bpm 98cal 7.52/9.77mph
8) 1m - 7:55(7:55/m) 136/140bpm 97cal 7.58/7.87mph
9) 1m - 8:11(8:11/m) 133/139bpm 91cal 7.34/8.08mph
10) 1m - 7:55(7:55/m) 132/138bpm 78cal 7.59/8.75mph
11) 1m - 8:03(8:03/m) 133/141bpm 79cal 7.45/7.95mph
12) 1m - 8:09(8:09/m) 133/140bpm 77cal 7.37/7.72mph
13) 1m - 8:00(8:00/m) 133/139bpm 72cal 7.5/7.95mph
14) 1m - 7:54(7:54/m) 133/139bpm 71cal 7.6/7.83mph
15) 1m - 8:04(8:04/m) 137/143bpm 84cal 7.44/8.14mph
16) 1m - 8:14(8:14/m) 137/144bpm 84cal 7.28/7.64mph
17) 1m - 8:14(8:14/m) 137/143bpm 83cal 7.28/8.27mph
18) 1m - 8:05(8:05/m) 138/144bpm 83cal 7.42/7.89mph
19) 1m - 8:11(8:11/m) 137/141bpm 78cal 7.33/7.56mph
20) 1m - 8:29(8:29/m) 138/147bpm 83cal 7.08/7.47mph
21) 0.07m - 33(8:00/m) 146/147bpm 7cal 7.5/7.37mph
8:58 8:30 8:11 8:29 8:12 7:56 7:59 7:55 8:11 7:55 8:03 8:09 8:00 7:54 8:04 8:14 8:14 8:05 8:11 8:29 33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:08 |
9:08 +11
|
9:08 |
128 89-139 |
1169 |
162 108-168 |
23/2 |
2.00 |
18:08 |
9:00 +30
|
9:00 |
134 123-139 |
1205 |
164 108-172 |
17/5 |
3.00 |
26:38 |
8:30 +20
|
8:30 |
135 130-138 |
1148 |
165 94-172 |
7/11 |
4.00 |
36:45 |
10:08 +1:39
|
10:08 |
133 114-139 |
1347 |
164 108-168 |
12/7 |
5.00 |
45:27 |
8:42 +30
|
8:42 |
135 125-144 |
1174 |
166 162-170 |
12/5 |
6.00 |
53:50 |
8:23 +27
|
8:23 |
135 117-140 |
1132 |
166 108-170 |
7/14 |
7.00 |
1:01:49 |
7:59 |
7:59 |
134 128-138 |
1069 |
167 164-172 |
10/21 |
8.00 |
1:09:44 |
7:55 |
7:55 |
135 132-139 |
1068 |
167 164-170 |
9/14 |
9.00 |
1:18:37 |
8:53 +43
|
8:53 |
133 122-139 |
1182 |
164 88-170 |
9/5 |
10.00 |
1:27:16 |
8:39 +44
|
8:39 |
132 117-138 |
1141 |
166 134-174 |
3/9 |
11.00 |
1:36:07 |
8:51 +48
|
8:51 |
133 123-141 |
1177 |
165 108-186 |
16/13 |
12.00 |
1:44:16 |
8:09 |
8:09 |
133 129-140 |
1083 |
165 162-168 |
11/18 |
13.00 |
1:52:45 |
8:29 +29
|
8:29 |
133 122-138 |
1128 |
165 126-172 |
4/11 |
14.00 |
2:02:08 |
9:24 +1:30
|
9:24 |
133 119-138 |
1249 |
164 98-172 |
5/9 |
15.00 |
2:10:26 |
8:18 +14
|
8:18 |
137 132-142 |
1137 |
165 134-168 |
6/8 |
16.00 |
2:19:29 |
9:03 +47
|
9:03 |
137 127-144 |
1239 |
163 100-168 |
12/3 |
17.00 |
2:29:19 |
9:50 +1:36
|
9:50 |
137 117-143 |
1347 |
164 116-166 |
13/11 |
18.00 |
2:38:19 |
9:00 +55
|
9:00 |
138 128-144 |
1243 |
164 102-172 |
7/11 |
19.00 |
2:46:31 |
8:11 |
8:11 |
137 132-141 |
1122 |
165 162-168 |
2/10 |
20.00 |
2:55:49 |
9:18 +50
|
9:18 |
138 123-146 |
1284 |
164 116-168 |
11/1 |
20.07 |
2:56:22 |
33 |
8:09 |
145 143-147 |
1182 |
165 160-166 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.2 |
165 |
20 |
2:44:19 |
8:13 |
Walk |
6.5 |
105 |
0 |
11:35 |
6:27:58 |
Pause |
0.3 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:20 |
48.39% |
More |
800m |
3:47 |
7:36 |
55.72% |
More |
1km |
4:45 |
7:39 |
57.69% |
More |
Mile |
7:49 |
7:49 |
59.59% |
More |
5k |
25:08 |
8:05 |
63.15% |
More |
5 miles |
41:40 |
8:20 |
62.25% |
More |
10k |
52:05 |
8:23 |
62.31% |
More |
10 miles |
1:24:20 |
8:26 |
63.72% |
More |
Half |
1:53:04 |
8:38 |
62.96% |
More |
20 miles |
2:55:43 |
8:47 |
63.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
68.16 |
5km |
22:43 |
7:19 |
69.87 |
5M |
37:38 |
7:32 |
68.93 |
10km |
47:22 |
7:37 |
68.50 |
10M |
1:18:27 |
7:51 |
68.50 |
Half |
1:44:27 |
7:58 |
67.63 |
20M |
2:43:34 |
8:11 |
68.44 |
Mara |
3:37:46 |
8:19 |
68.54 |
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