Tue 9th Jul 2019 at 5:00pm by jamesbenjamins
Run > Long Run
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Time
1:30:09
-
Miles 9.00
-
Min/mi 10:01
-
Pacing
56%
-
WAVA
44.58
-
Stride(cm)
103
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Cals
513
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Cadence
156
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BPM
133
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%MHR
69.8
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B/mi 1335
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Asc(m)
189
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Hillscore
9
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.17m - 14:11(12:09/m) 116/129bpm 513cal
2) 1.16m - 12:41(10:57/m) 127/145bpm
3) 1.2m - 10:53(9:04/m) 139/149bpm
4) 1.19m - 10:42(9:00/m) 143/151bpm
5) 1.22m - 10:46(8:50/m) 142/151bpm
6) 1.18m - 10:53(9:14/m) 139/153bpm
7) 1.14m - 10:33(9:13/m) 142/153bpm
8) 0.74m - 9:30(12:52/m) 124/150bpm
Phased target Long run
===
1) 1.17m - 14:11(12:09/m) 116/129bpm 513cal
2) 1.16m - 12:41(10:57/m) 127/145bpm
3) 1.2m - 10:53(9:04/m) 139/149bpm
4) 1.19m - 10:42(9:00/m) 143/151bpm
5) 1.22m - 10:46(8:50/m) 142/151bpm
6) 1.18m - 10:53(9:14/m) 139/153bpm
7) 1.14m - 10:33(9:13/m) 142/153bpm
8) 0.74m - 9:30(12:52/m) 124/150bpm
Phased target Long run
14:11 12:41 10:53 10:42 10:46 10:53 10:33 9:30
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 3:17 | 3:17 | 13:09 | 113 107-119 | 1487 | 155 152-158 | 6/2 |
0.50 | 6:32 | 3:14 | 12:58 | 115 107-128 | 1491 | 154 152-158 | 10/1 |
0.75 | 9:36 | 3:04 | 12:16 | 116 110-128 | 1424 | 155 152-158 | 1/5 |
1.00 | 12:31 | 2:55 | 11:42 | 119 113-124 | 1392 | 156 154-162 | 4/5 |
1.25 | 15:00 | 2:29 | 9:54 | 123 111-131 | 1218 | 157 154-162 | 1/8 |
1.50 | 17:56 | 2:56 | 11:44 | 125 120-131 | 1467 | 156 154-160 | 7/3 |
1.75 | 21:06 | 3:10 | 12:42 | 126 117-135 | 1600 | 156 152-158 | 11/1 |
2.00 | 23:48 | 2:41 | 10:45 | 123 113-133 | 1322 | 156 152-158 | 2/5 |
2.25 | 26:08 | 2:20 | 9:20 | 127 121-144 | 1186 | 162 154-174 | 2/13 |
2.50 | 28:29 | 2:21 | 9:24 | 138 130-145 | 1296 | 157 80-164 | 2/3 |
2.75 | 30:54 | 2:25 | 9:41 | 137 132-144 | 1327 | 156 154-160 | 6/3 |
3.00 | 33:20 | 2:26 | 9:44 | 140 131-147 | 1362 | 156 154-158 | 9/3 |
3.25 | 35:29 | 2:09 | 8:36 | 142 131-149 | 1222 | 157 154-160 | 4/3 |
3.50 | 37:30 | 2:01 | 8:04 | 139 134-146 | 1120 | 162 156-184 | 1/13 |
3.75 | 39:40 | 2:11 | 8:42 | 146 143-148 | 1271 | 160 156-166 | 6/2 |
4.00 | 42:05 | 2:24 | 9:37 | 143 138-150 | 1375 | 158 156-162 | 6/2 |
4.25 | 44:28 | 2:23 | 9:32 | 141 131-149 | 1343 | 158 42-164 | 4/4 |
4.50 | 46:42 | 2:14 | 8:56 | 143 131-151 | 1277 | 161 156-168 | 5/5 |
4.75 | 48:42 | 2:00 | 8:00 | 143 138-147 | 1144 | 162 156-188 | 1/10 |
5.00 | 50:56 | 2:15 | 8:58 | 144 141-148 | 1292 | 157 154-160 | 6/2 |
5.25 | 53:18 | 2:22 | 9:26 | 142 136-149 | 1340 | 157 154-160 | 12/0 |
5.50 | 55:32 | 2:14 | 8:57 | 141 134-151 | 1261 | 158 154-160 | 2/5 |
5.75 | 57:40 | 2:08 | 8:30 | 141 137-144 | 1199 | 159 134-194 | 2/12 |
6.00 | 59:43 | 2:04 | 8:16 | 141 138-144 | 1165 | 159 156-164 | 2/3 |
6.25 | 1:02:00 | 2:17 | 9:08 | 144 139-153 | 1316 | 158 154-162 | 5/2 |
6.50 | 1:04:36 | 2:36 | 10:22 | 140 137-145 | 1452 | 156 40-160 | 10/2 |
6.75 | 1:10:09 | 5:33 | 22:12 | 130 109-141 | 2887 | 161 108-168 | 4/3 |
7.00 | 1:12:24 | 2:15 | 8:59 | 142 134-147 | 1275 | 164 84-180 | 1/13 |
7.25 | 1:14:33 | 2:09 | 8:36 | 137 134-140 | 1179 | 163 160-166 | 6/3 |
7.50 | 1:16:49 | 2:16 | 9:04 | 146 139-152 | 1323 | 162 160-166 | 6/2 |
7.75 | 1:19:28 | 2:39 | 10:35 | 143 133-149 | 1513 | 162 160-166 | 4/5 |
8.00 | 1:21:41 | 2:13 | 8:54 | 141 129-153 | 1254 | 163 84-170 | 5/4 |
8.25 | 1:23:50 | 2:09 | 8:35 | 140 132-146 | 1202 | 165 162-176 | 1/10 |
8.50 | 1:26:06 | 2:16 | 9:04 | 145 140-150 | 1315 | 162 158-166 | 7/3 |
8.75 | 1:29:13 | 3:07 | 12:28 | 135 118-149 | 1683 | 146 106-164 | 11/0 |
8.99 | 1:33:23 | 4:10 | 17:04 | 105 89-118 | 1792 | 117 108-132 | 2/5 |
Heart
133/153max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 189m,
Range 16m, Flat prediction 1:28:12
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 2.3% | 8:51 |
12 4.5% | 17:22 |
12 2.6% | 10:11 |
12 2.5% | 9:29 |
12 3.1% | 11:27 |
12 2.6% | 10:21 |
See your biggest climbs |
Cadence
156 (194 max)
Stride Length: 103cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.6 | 158 | 8.7 | 1:24:39 | 9:45 |
Walk | 9.1 | 115 | 0.3 | 8:30 | 27:08 |
Still | 0.3 | - | - | 14 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:47 | 8:47 | 45.00 |
5km | 29:12 | 9:24 | 46.00 |
5M | 48:21 | 9:40 | 45.09 |
10km | 1:00:52 | 9:48 | 44.69 |
10M | 1:40:48 | 10:05 | 44.55 |
Half | 2:14:12 | 10:15 | 43.91 |
20M | 3:30:10 | 10:31 | 44.43 |
Mara | 4:39:49 | 10:41 | 44.50 |
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