Sun 7th Jul 2019 at 4:00am by geordieNdog
Run > Medium Long Run
-
Time
2:07:38
-
Miles
15.00
-
Min/mi
8:31
-
Pacing
93.7%
-
WAVA
54.12
-
Stride(cm)
105
-
Cals
1482
-
Cadence
179
-
BPM
140
-
%MHR
76.5
-
B/mi
1191
-
Asc(m)
243
-
Hillscore
13
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:37(8:37/m) 127/138bpm 101cal 6.96/7.56mph
2) 1m - 8:35(8:35/m) 135/141bpm 111cal 6.99/7.39mph
3) 1m - 8:39(8:39/m) 135/140bpm 108cal 6.94/7.43mph
4) 1m - 8:35(8:35/m) 142/148bpm 113cal 6.99/7.37mph
5) 1m - 8:20(8:20/m) 142/150bpm 104cal 7.21/7.58mph
6) 1m - 8:30(8:30/m) 140/150bpm 103cal 7.06/7.41mph
7) 1m - 8:27(8:27/m) 145/153bpm 108cal 7.1/7.51mph
8) 1m - 8:21(8:21/m) 136/139bpm 81cal 7.19/7.58mph
9) 1m - 8:26(8:26/m) 139/142bpm 93cal 7.12/7.41mph
10) 1m - 8:39(8:39/m) 140/150bpm 96cal 6.93/7.41mph
11) 1m - 8:23(8:23/m) 141/151bpm 93cal 7.15/7.49mph
12) 1m - 8:33(8:33/m) 141/144bpm 90cal 7.02/7.43mph
13) 1m - 8:36(8:36/m) 143/145bpm 91cal 6.97/7.39mph
14) 1m - 8:43(8:43/m) 145/151bpm 95cal 6.88/7.93mph
15) 1m - 8:11(8:11/m) 147/153bpm 95cal 7.34/7.83mph
16) 0m - 2(6:36/m) 149/149bpm 9.09/7.83mph
8:37 8:35 8:39 8:35 8:20 8:30 8:27 8:21 8:26 8:39 8:23 8:33 8:36 8:43 8:11 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:24 |
4:24 |
8:48 |
123 80-138 |
1083 |
183 138-194 |
7/9 |
1.00 |
8:37 |
4:13 |
8:26 |
132 128-138 |
1112 |
184 176-188 |
4/15 |
1.50 |
12:53 |
4:16 |
8:33 |
136 132-141 |
1162 |
183 174-186 |
9/6 |
2.00 |
17:12 |
4:19 |
8:38 |
134 132-136 |
1156 |
180 120-186 |
4/7 |
2.50 |
21:30 |
4:18 |
8:35 |
136 133-140 |
1168 |
182 176-186 |
11/9 |
3.00 |
25:51 |
4:21 |
8:42 |
135 131-138 |
1175 |
181 172-190 |
5/7 |
3.50 |
30:04 |
4:13 |
8:27 |
139 135-143 |
1174 |
181 172-186 |
14/3 |
4.00 |
34:26 |
4:22 |
8:44 |
146 143-149 |
1274 |
180 170-184 |
25/1 |
4.50 |
38:42 |
4:15 |
8:31 |
147 141-150 |
1251 |
180 172-184 |
19/2 |
5.00 |
42:46 |
4:04 |
8:08 |
136 133-141 |
1106 |
179 122-186 |
0/26 |
5.50 |
47:02 |
4:17 |
8:34 |
140 134-150 |
1199 |
178 122-182 |
14/5 |
6.00 |
51:16 |
4:13 |
8:26 |
140 135-145 |
1182 |
179 130-188 |
5/11 |
6.50 |
55:35 |
4:20 |
8:39 |
149 143-153 |
1289 |
179 144-184 |
28/0 |
7.00 |
59:43 |
4:08 |
8:15 |
140 135-150 |
1155 |
179 122-186 |
4/22 |
7.50 |
1:03:48 |
4:05 |
8:10 |
136 134-137 |
1112 |
180 120-188 |
3/27 |
8.00 |
1:08:04 |
4:16 |
8:32 |
136 134-139 |
1160 |
179 120-186 |
2/13 |
8.50 |
1:12:20 |
4:16 |
8:32 |
139 137-141 |
1186 |
180 172-186 |
5/5 |
9.00 |
1:16:29 |
4:10 |
8:19 |
139 137-142 |
1156 |
180 172-184 |
4/4 |
9.50 |
1:20:53 |
4:23 |
8:47 |
139 137-141 |
1220 |
178 120-184 |
5/3 |
10.00 |
1:25:09 |
4:16 |
8:32 |
141 138-150 |
1203 |
179 172-184 |
4/0 |
10.50 |
1:29:18 |
4:10 |
8:20 |
142 138-151 |
1183 |
179 168-184 |
5/9 |
11.00 |
1:33:32 |
4:13 |
8:27 |
140 138-142 |
1182 |
178 170-182 |
1/3 |
11.50 |
1:37:49 |
4:17 |
8:34 |
141 139-143 |
1207 |
178 172-182 |
5/3 |
12.00 |
1:42:05 |
4:16 |
8:33 |
141 139-144 |
1205 |
179 168-182 |
1/3 |
12.50 |
1:46:24 |
4:19 |
8:38 |
143 141-144 |
1234 |
178 170-182 |
5/2 |
13.00 |
1:50:41 |
4:17 |
8:35 |
143 141-145 |
1227 |
178 170-182 |
3/4 |
13.50 |
1:55:14 |
4:33 |
9:06 |
146 142-151 |
1328 |
176 168-180 |
18/1 |
14.00 |
1:59:25 |
4:11 |
8:21 |
144 141-147 |
1202 |
178 172-182 |
5/12 |
14.50 |
2:03:30 |
4:06 |
8:12 |
146 141-151 |
1196 |
179 176-182 |
7/10 |
15.00 |
2:07:35 |
4:05 |
8:09 |
148 141-153 |
1207 |
179 122-182 |
10/3 |
15.00 |
2:07:37 |
2 |
8:45 |
149 149-149 |
1304 |
180 180-180 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
179 |
14.9 |
2:06:49 |
8:30 |
Walk |
0.6 |
141 |
0.1 |
46 |
8:53 |
Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:48 |
39.73% |
More |
800m |
3:58 |
7:58 |
44.75% |
More |
1km |
5:02 |
8:06 |
46.07% |
More |
Mile |
8:08 |
8:08 |
48.91% |
More |
5k |
26:00 |
8:22 |
52.05% |
More |
5 miles |
42:01 |
8:24 |
52.29% |
More |
10k |
52:24 |
8:26 |
52.28% |
More |
10 miles |
1:24:43 |
8:28 |
53.38% |
More |
Half |
1:51:15 |
8:30 |
53.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:38 |
6:38 |
60.02 |
5km |
22:53 |
7:22 |
59.13 |
5M |
38:28 |
7:42 |
57.11 |
10km |
48:46 |
7:51 |
56.18 |
10M |
1:21:59 |
8:12 |
55.16 |
Half |
1:50:05 |
8:24 |
53.90 |
20M |
2:54:44 |
8:44 |
53.81 |
Mara |
3:54:38 |
8:57 |
53.43 |
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