Sat 15th Jun 2019 at 1:00pm by hellen
Run > Long Run
-
Time
2:51:37
-
Miles
17.76
-
Min/mi
9:40
-
Pacing
0%
-
WAVA
56.05
-
Stride(cm)
94
-
Cals
1523
-
Cadence
177
-
BPM
150
-
%MHR
87
-
B/mi
1446
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:10(9:10/m) 145/162bpm 94cal 6.54/6.89mph
2) 1m - 9:33(9:33/m) 156/164bpm 106cal 6.29/6.53mph
3) 1m - 9:27(9:27/m) 157/162bpm 103cal 6.35/6.85mph
4) 1m - 9:12(9:12/m) 154/162bpm 93cal 6.52/7.01mph
5) 1m - 9:05(9:05/m) 151/158bpm 84cal 6.61/6.89mph
6) 1m - 9:14(9:14/m) 147/158bpm 72cal 6.5/6.95mph
7) 1m - 9:33(9:33/m) 151/156bpm 83cal 6.29/6.74mph
8) 1m - 9:37(9:37/m) 150/155bpm 76cal 6.24/6.53mph
9) 1m - 9:39(9:39/m) 148/154bpm 70cal 6.21/6.8mph
10) 1m - 9:34(9:34/m) 150/155bpm 76cal 6.27/6.51mph
11) 1m - 9:49(9:49/m) 151/161bpm 83cal 6.11/6.51mph
12) 1m - 9:51(9:51/m) 152/157bpm 88cal 6.09/6.3mph
13) 1m - 9:59(9:59/m) 152/163bpm 87cal 6.01/6.53mph
14) 1m - 10:01(10:01/m) 153/162bpm 90cal 5.99/6.32mph
15) 1m - 10:00(10:00/m) 148/161bpm 86cal 6/6.49mph
16) 1m - 10:05(10:05/m) 152/164bpm 94cal 5.95/6.2mph
17) 1m - 9:49(9:49/m) 152/163bpm 88cal 6.11/7.2mph
18) 0.76m - 8:00(10:28/m) 135/156bpm 50cal 5.73/6.1mph
9:10 9:33 9:27 9:12 9:05 9:14 9:33 9:37 9:39 9:34 9:49 9:51 9:59 10:01 10:00 10:05 9:49 8:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:30 |
4:30 |
9:01 |
137 112-154 |
1235 |
181 176-184 |
1.00 |
9:23 |
4:53 +12
|
9:46 |
152 146-161 |
1485 |
179 170-182 |
1.50 |
14:10 |
4:47 +2
|
9:34 |
156 148-164 |
1491 |
177 174-180 |
2.00 |
19:11 |
5:00 +12
|
10:01 |
156 150-161 |
1562 |
175 128-182 |
2.50 |
24:00 |
4:49 |
9:39 |
158 153-162 |
1524 |
176 174-178 |
3.00 |
28:37 |
4:37 |
9:14 |
155 150-161 |
1432 |
176 174-178 |
3.50 |
33:10 |
4:33 |
9:06 |
154 148-162 |
1401 |
178 174-182 |
4.00 |
40:23 |
7:13 +2:33
|
14:25 |
152 123-162 |
2193 |
176 102-180 |
4.50 |
45:19 |
4:56 +17
|
9:53 |
151 142-158 |
1491 |
178 176-182 |
5.00 |
49:45 |
4:26 |
8:52 |
150 147-155 |
1330 |
177 176-180 |
5.50 |
56:35 |
6:50 +2:10
|
13:40 |
148 122-158 |
2022 |
177 176-180 |
6.00 |
1:01:09 |
4:34 |
9:09 |
145 135-152 |
1326 |
178 176-182 |
6.50 |
1:06:00 |
4:51 +11
|
9:41 |
150 144-156 |
1454 |
177 174-180 |
7.00 |
1:10:53 |
4:53 |
9:46 |
152 145-156 |
1484 |
177 174-178 |
7.50 |
1:15:44 |
4:51 |
9:42 |
151 147-155 |
1466 |
176 174-178 |
8.00 |
1:20:30 |
4:46 |
9:31 |
148 145-153 |
1409 |
177 174-184 |
8.50 |
1:27:07 |
6:37 +1:53
|
13:14 |
145 120-152 |
1918 |
177 156-182 |
9.00 |
1:32:02 |
4:56 |
9:51 |
150 146-154 |
1478 |
177 174-180 |
9.50 |
1:36:53 |
4:50 |
9:40 |
153 150-155 |
1480 |
177 174-182 |
10.00 |
1:44:06 |
7:14 +2:30
|
14:28 |
147 124-154 |
2126 |
178 176-182 |
10.50 |
1:49:08 |
5:02 +11
|
10:04 |
153 148-157 |
1540 |
178 176-182 |
11.00 |
2:05:05 |
15:56 +11:00
|
31:53 |
148 118-161 |
4718 |
177 108-180 |
11.50 |
2:09:59 |
4:54 |
9:49 |
149 143-154 |
1462 |
180 178-182 |
12.00 |
2:14:57 |
4:58 |
9:55 |
154 148-157 |
1528 |
179 176-182 |
12.50 |
2:22:12 |
7:15 +2:14
|
14:30 |
150 125-162 |
2175 |
178 174-182 |
13.00 |
2:27:24 |
5:12 +16
|
10:25 |
153 145-158 |
1593 |
179 176-186 |
13.50 |
2:34:16 |
6:52 +1:59
|
13:44 |
150 123-158 |
2059 |
177 118-182 |
14.00 |
2:39:41 |
5:25 +16
|
10:50 |
156 150-162 |
1690 |
178 174-180 |
14.50 |
3:00:42 |
21:01 +16:11
|
42:02 |
150 122-160 |
6305 |
176 96-184 |
15.00 |
3:05:57 |
5:15 +4
|
10:31 |
144 135-153 |
1514 |
181 174-184 |
15.50 |
3:11:01 |
5:04 |
10:08 |
153 138-163 |
1551 |
177 176-182 |
16.00 |
3:16:58 |
5:56 +55
|
11:53 |
150 141-159 |
1782 |
175 120-180 |
16.50 |
3:22:30 |
5:33 +39
|
11:06 |
153 145-162 |
1698 |
176 110-180 |
17.00 |
3:28:14 |
5:44 +49
|
11:28 |
152 140-157 |
1742 |
177 174-180 |
17.50 |
3:48:11 |
19:57 +14:48
|
39:54 |
132 107-156 |
5266 |
179 92-184 |
17.76 |
3:51:03 |
2:52 |
10:52 |
140 134-146 |
1521 |
180 176-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.4 |
177 |
17.7 |
2:49:08 |
10:10 |
Walk |
20.9 |
112 |
0 |
50:37 |
29:02:31 |
Still |
0.0 |
- |
- |
6 |
- |
Pause |
4.6 |
- |
- |
11:12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:36 |
43.55% |
More |
800m |
4:22 |
8:46 |
46.92% |
More |
1km |
5:31 |
8:53 |
48.30% |
More |
Mile |
9:00 |
9:00 |
50.33% |
More |
5k |
29:25 |
9:28 |
53.78% |
More |
5 miles |
49:42 |
9:56 |
51.93% |
More |
10k |
1:03:18 |
10:11 |
51.06% |
More |
10 miles |
1:44:05 |
10:24 |
51.07% |
More |
Half |
2:30:21 |
11:29 |
46.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
64.37 |
5km |
24:47 |
7:59 |
63.83 |
5M |
42:01 |
8:24 |
61.44 |
10km |
53:29 |
8:36 |
60.43 |
10M |
1:30:42 |
9:04 |
58.60 |
Half |
2:02:25 |
9:21 |
56.66 |
20M |
3:15:48 |
9:47 |
55.62 |
Mara |
4:24:15 |
10:05 |
54.51 |
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