Fri 21st Jun 2019 at 9:00am by 2old
Run > Long Run
-
Time
2:30:22
-
Miles
18.50
-
Min/mi
8:08
-
Pacing
66%
-
WAVA
68.44
-
Stride(cm)
122
-
Cals
1630
-
Cadence
163
-
BPM
132
-
%MHR
76.9
-
B/mi
1074
-
Asc(m)
214
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:36(8:36/m) 125/136bpm 110cal 6.97/7.72mph
2) 1m - 8:01(8:01/m) 133/142bpm 105cal 7.48/8.52mph
3) 1m - 7:59(7:59/m) 136/141bpm 109cal 7.51/8.27mph
4) 1m - 7:57(7:57/m) 137/144bpm 106cal 7.55/8.95mph
5) 1m - 7:57(7:57/m) 134/139bpm 98cal 7.54/8.06mph
6) 1m - 7:52(7:52/m) 134/141bpm 97cal 7.62/8.54mph
7) 1m - 7:55(7:55/m) 131/137bpm 88cal 7.58/8.06mph
8) 1m - 8:05(8:05/m) 131/137bpm 84cal 7.42/7.93mph
9) 1m - 8:03(8:03/m) 132/136bpm 87cal 7.46/7.81mph
10) 1m - 8:07(8:07/m) 130/143bpm 76cal 7.39/8.1mph
11) 1m - 8:05(8:05/m) 130/135bpm 73cal 7.43/7.76mph
12) 1m - 8:09(8:09/m) 130/136bpm 70cal 7.36/8.2mph
13) 1m - 8:12(8:12/m) 134/138bpm 89cal 7.32/7.66mph
14) 1m - 8:24(8:24/m) 134/141bpm 85cal 7.15/10.23mph
15) 1m - 8:18(8:18/m) 134/142bpm 82cal 7.23/8.14mph
16) 1m - 8:00(8:00/m) 134/140bpm 74cal 7.5/7.95mph
17) 1m - 8:07(8:07/m) 135/141bpm 76cal 7.4/7.99mph
18) 1m - 8:13(8:13/m) 135/141bpm 75cal 7.29/7.64mph
19) 0.5m - 4:21(8:43/m) 139/143bpm 46cal 6.89/7.62mph
8:36 8:01 7:59 7:57 7:57 7:52 7:55 8:05 8:03 8:07 8:05 8:09 8:12 8:24 8:18 8:00 8:07 8:13 4:21
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
4:42 |
4:42 +15
|
9:24 |
115 62-136 |
1080 |
157 112-164 |
15/0 |
| 1.00 |
9:27 |
4:45 +38
|
9:29 |
129 117-135 |
1224 |
163 106-168 |
10/1 |
| 1.50 |
13:58 |
4:31 +25
|
9:03 |
133 114-142 |
1203 |
164 106-168 |
12/4 |
| 2.00 |
19:10 |
5:12 +1:18
|
10:24 |
130 101-139 |
1352 |
163 106-172 |
3/5 |
| 2.50 |
23:09 |
3:59 |
7:57 |
136 133-141 |
1082 |
165 162-170 |
4/6 |
| 3.00 |
27:10 |
4:02 |
8:04 |
137 133-140 |
1104 |
165 164-168 |
6/4 |
| 3.50 |
31:11 |
4:00 |
8:01 |
140 136-143 |
1122 |
166 164-168 |
9/2 |
| 4.00 |
35:38 |
4:27 +31
|
8:54 |
135 126-144 |
1202 |
164 120-170 |
7/7 |
| 4.50 |
39:48 |
4:11 +13
|
8:22 |
135 131-139 |
1129 |
165 116-168 |
2/2 |
| 5.00 |
44:47 |
4:58 +1:00
|
9:57 |
132 106-139 |
1313 |
165 108-170 |
3/6 |
| 5.50 |
48:48 |
4:01 |
8:02 |
136 132-140 |
1092 |
167 164-170 |
9/11 |
| 6.00 |
52:59 |
4:11 +20
|
8:22 |
132 127-139 |
1105 |
166 112-170 |
1/13 |
| 6.50 |
56:57 |
3:59 |
7:57 |
132 128-137 |
1050 |
166 164-170 |
1/7 |
| 7.00 |
1:01:21 |
4:23 +27
|
8:47 |
130 122-136 |
1142 |
164 108-168 |
6/8 |
| 7.50 |
1:05:27 |
4:06 |
8:12 |
132 130-135 |
1083 |
166 164-170 |
3/4 |
| 8.00 |
1:10:42 |
5:15 +1:15
|
10:29 |
128 106-136 |
1342 |
163 98-168 |
5/3 |
| 8.50 |
1:14:43 |
4:01 |
8:02 |
131 121-135 |
1053 |
166 164-168 |
5/5 |
| 9.00 |
1:18:44 |
4:01 |
8:02 |
133 131-136 |
1069 |
166 162-168 |
0/3 |
| 9.50 |
1:23:21 |
4:37 +34
|
9:13 |
130 118-135 |
1198 |
164 94-170 |
1/6 |
| 10.00 |
1:28:12 |
4:52 +47
|
9:44 |
130 115-143 |
1265 |
163 100-170 |
11/8 |
| 10.50 |
1:32:38 |
4:25 +19
|
8:50 |
130 121-134 |
1149 |
163 100-166 |
1/5 |
| 11.00 |
1:36:37 |
3:59 |
7:59 |
131 123-134 |
1045 |
165 164-168 |
2/9 |
| 11.50 |
1:41:23 |
4:46 +45
|
9:32 |
129 116-136 |
1231 |
164 130-168 |
6/10 |
| 12.00 |
1:45:55 |
4:32 +24
|
9:03 |
131 121-135 |
1186 |
163 106-168 |
4/5 |
| 12.50 |
1:50:01 |
4:06 |
8:13 |
134 130-137 |
1101 |
164 162-168 |
1/7 |
| 13.00 |
1:54:07 |
4:05 |
8:11 |
135 131-138 |
1104 |
164 162-166 |
3/4 |
| 13.50 |
1:58:55 |
4:49 +46
|
9:38 |
131 118-139 |
1261 |
164 116-168 |
5/3 |
| 14.00 |
2:05:18 |
6:23 +2:02
|
12:45 |
135 112-141 |
1721 |
160 98-168 |
11/0 |
| 14.50 |
2:09:27 |
4:09 |
8:18 |
136 119-141 |
1128 |
164 160-168 |
14/3 |
| 15.00 |
2:15:23 |
5:56 +1:48
|
11:52 |
132 119-141 |
1566 |
162 110-170 |
7/3 |
| 15.50 |
2:20:06 |
4:43 +42
|
9:26 |
134 125-138 |
1265 |
163 100-168 |
5/11 |
| 16.00 |
2:24:06 |
4:00 |
8:00 |
135 129-139 |
1081 |
165 162-168 |
5/23 |
| 16.50 |
2:28:45 |
4:39 +37
|
9:17 |
134 122-141 |
1245 |
163 100-168 |
0/8 |
| 17.00 |
2:33:16 |
4:31 +25
|
9:02 |
136 125-140 |
1228 |
164 110-168 |
5/3 |
| 17.50 |
2:38:20 |
5:05 +1:03
|
10:09 |
134 124-141 |
1361 |
163 112-168 |
3/3 |
| 18.00 |
2:43:12 |
4:52 +41
|
9:44 |
135 127-140 |
1314 |
162 100-168 |
4/1 |
| 18.50 |
2:47:34 |
4:22 |
8:44 |
139 129-143 |
1214 |
165 158-170 |
10/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.1 |
165 |
18.4 |
2:31:00 |
8:11 |
| Walk |
9.9 |
106 |
0.1 |
16:36 |
5:07:16 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:27 |
47.59% |
More |
| 800m |
3:47 |
7:37 |
55.53% |
More |
| 1km |
4:49 |
7:44 |
57.02% |
More |
| Mile |
7:52 |
7:52 |
59.27% |
More |
| 5k |
25:34 |
8:14 |
62.07% |
More |
| 5 miles |
41:48 |
8:22 |
62.05% |
More |
| 10k |
52:26 |
8:26 |
61.88% |
More |
| 10 miles |
1:26:14 |
8:37 |
62.32% |
More |
| Half |
1:54:29 |
8:44 |
62.18% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:49 |
6:49 |
68.33 |
| 5km |
22:41 |
7:18 |
69.97 |
| 5M |
37:34 |
7:31 |
69.05 |
| 10km |
47:18 |
7:37 |
68.60 |
| 10M |
1:18:20 |
7:50 |
68.60 |
| Half |
1:44:18 |
7:58 |
67.73 |
| 20M |
2:43:19 |
8:10 |
68.54 |
| Mara |
3:37:27 |
8:18 |
68.64 |
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