Sun 28th Jul 2019 at 5:00pm by Tia
Run > Long Run
- warm
-
Time
3:08:50
-
Miles
17.06
-
Min/mi
11:04
-
Pacing
66%
-
WAVA
47.96
-
Stride(cm)
78
-
Cals
1299
-
Cadence
188
-
BPM
150
-
%MHR
87.7
-
B/mi
1659
-
Asc(m)
257
-
Hillscore
8
-
Surface
Mixed
Notes & Comments
2nd attempt after dodgy belly in morning 2nd half accompanied by Jon on bike
Split Summary
===
1) 1m - 11:12(11:12/m) 152/190bpm 87cal 5.36/5.89mph
2) 1m - 10:43(10:43/m) 147/156bpm 80cal 5.6/6.03mph
3) 1m - 10:56(10:56/m) 147/155bpm 81cal 5.49/6.57mph
4) 1m - 11:05(11:05/m) 150/158bpm 83cal 5.42/5.76mph
5) 1m - 10:58(10:58/m) 147/157bpm 77cal 5.47/5.68mph
6) 1m - 11:24(11:24/m) 144/153bpm 73cal 5.26/5.63mph
7) 1m - 10:53(10:53/m) 146/154bpm 70cal 5.51/5.89mph
8) 1m - 10:50(10:50/m) 146/150bpm 67cal 5.54/5.78mph
9) 1m - 11:11(11:11/m) 149/156bpm 73cal 5.37/6.01mph
10) 1m - 11:04(11:04/m) 152/163bpm 76cal 5.42/5.72mph
11) 1m - 11:27(11:27/m) 152/156bpm 78cal 5.24/5.68mph
12) 1m - 11:06(11:06/m) 158/164bpm 86cal 5.41/5.89mph
13) 1m - 11:28(11:28/m) 153/162bpm 78cal 5.23/6.12mph
14) 1m - 11:05(11:05/m) 147/158bpm 56cal 5.41/5.82mph
15) 1m - 10:46(10:46/m) 151/161bpm 68cal 5.57/6.12mph
16) 1m - 11:26(11:26/m) 154/161bpm 80cal 5.25/5.78mph
17) 1m - 10:41(10:41/m) 158/163bpm 82cal 5.62/6.12mph
18) 0.06m - 37(11:03/m) 160/161bpm 4cal 5.43/5.7mph
11:12 10:43 10:56 11:05 10:58 11:24 10:53 10:50 11:11 11:04 11:27 11:06 11:28 11:05 10:46 11:26 10:41 37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:43 |
5:43 |
11:26 |
140 83-159 |
1601 |
182 120-192 |
10/5 |
1.00 |
11:11 |
5:28 |
10:56 |
162 142-190 |
1772 |
187 184-194 |
5/2 |
1.50 |
16:34 |
5:23 |
10:46 |
144 138-155 |
1551 |
188 184-192 |
1/16 |
2.00 |
21:54 |
5:19 |
10:39 |
149 144-154 |
1587 |
190 186-194 |
4/3 |
2.50 |
27:27 |
5:33 +7
|
11:06 |
148 143-153 |
1642 |
187 118-194 |
2/6 |
3.00 |
35:07 |
7:40 +2:10
|
15:20 |
146 137-155 |
2239 |
182 118-192 |
9/3 |
3.50 |
40:46 |
5:39 +3
|
11:18 |
150 141-155 |
1696 |
186 174-190 |
9/13 |
4.00 |
46:15 |
5:29 |
10:58 |
151 144-158 |
1657 |
189 184-194 |
10/5 |
4.50 |
51:45 |
5:30 |
11:00 |
146 136-153 |
1606 |
189 182-192 |
6/5 |
5.00 |
57:13 |
5:28 |
10:56 |
148 135-157 |
1617 |
189 186-192 |
11/2 |
5.50 |
1:03:10 |
5:57 |
11:54 |
142 129-150 |
1690 |
179 130-194 |
4/5 |
6.00 |
1:08:37 |
5:27 |
10:54 |
146 139-152 |
1592 |
191 188-194 |
8/3 |
6.50 |
1:14:09 |
5:32 +4
|
11:04 |
149 144-153 |
1650 |
190 118-196 |
2/5 |
7.00 |
1:20:15 |
6:06 +41
|
12:11 |
143 130-147 |
1742 |
189 118-196 |
3/8 |
7.50 |
1:25:40 |
5:26 |
10:51 |
145 141-150 |
1574 |
192 186-196 |
4/8 |
8.00 |
1:31:22 |
5:41 +17
|
11:23 |
146 141-150 |
1662 |
188 118-198 |
3/6 |
8.50 |
1:37:43 |
6:22 +38
|
12:43 |
146 133-151 |
1857 |
185 118-196 |
8/3 |
9.00 |
1:43:11 |
5:27 |
10:55 |
151 140-155 |
1647 |
191 186-194 |
8/6 |
9.50 |
1:49:32 |
6:21 +54
|
12:42 |
153 128-159 |
1944 |
189 118-194 |
9/4 |
10.00 |
1:56:36 |
7:04 +1:28
|
14:08 |
148 125-162 |
2091 |
186 118-196 |
12/11 |
10.50 |
2:02:11 |
5:36 |
11:11 |
150 139-154 |
1679 |
190 184-196 |
9/2 |
11.00 |
2:08:03 |
5:52 |
11:44 |
153 148-155 |
1795 |
190 124-194 |
19/9 |
11.50 |
2:13:33 |
5:30 |
11:00 |
157 154-159 |
1727 |
193 186-196 |
5/11 |
12.00 |
2:19:10 |
5:36 |
11:13 |
159 157-163 |
1783 |
193 172-198 |
15/3 |
12.50 |
2:25:19 |
6:09 +7
|
12:19 |
152 134-161 |
1871 |
182 126-198 |
6/7 |
13.00 |
2:30:51 |
5:32 +8
|
11:04 |
154 148-160 |
1705 |
193 188-202 |
6/11 |
13.50 |
2:39:52 |
9:01 +3:30
|
18:02 |
148 138-158 |
2669 |
190 118-196 |
5/16 |
14.00 |
2:45:27 |
5:35 |
11:09 |
146 141-149 |
1629 |
191 186-194 |
9/27 |
14.50 |
2:50:55 |
5:28 +11
|
10:57 |
152 148-157 |
1664 |
191 122-198 |
3/8 |
15.00 |
2:58:29 |
7:34 +2:05
|
15:09 |
149 131-161 |
2256 |
187 118-198 |
8/8 |
15.50 |
3:04:47 |
6:17 +25
|
12:34 |
153 146-157 |
1924 |
187 118-194 |
7/7 |
16.00 |
3:10:21 |
5:34 |
11:09 |
156 150-161 |
1739 |
191 188-196 |
5/5 |
16.50 |
3:15:42 |
5:21 |
10:42 |
157 156-160 |
1680 |
192 186-198 |
4/5 |
17.00 |
3:21:02 |
5:20 |
10:40 |
159 157-162 |
1697 |
191 118-202 |
4/3 |
17.06 |
3:21:39 |
37 |
11:07 |
160 159-161 |
1779 |
193 192-194 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
22 5.0% |
11:41
|
20 2.3% |
11:20
|
14 3.0% |
21:27
|
12 2.3% |
13:49
|
10 1.4% |
11:18
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:12 |
35.97% |
More |
800m |
5:13 |
10:29 |
38.58% |
More |
1km |
6:34 |
10:34 |
39.87% |
More |
Mile |
10:40 |
10:40 |
41.71% |
More |
5k |
34:29 |
11:06 |
45.08% |
More |
5 miles |
56:04 |
11:13 |
45.25% |
More |
10k |
1:10:13 |
11:18 |
45.24% |
More |
10 miles |
1:55:35 |
11:34 |
45.17% |
More |
Half |
2:31:51 |
11:36 |
45.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:51 |
7:51 |
56.69 |
5km |
27:58 |
9:00 |
55.59 |
5M |
47:41 |
9:32 |
53.21 |
10km |
1:00:51 |
9:48 |
52.20 |
10M |
1:43:44 |
10:22 |
50.33 |
Half |
2:20:26 |
10:43 |
48.49 |
20M |
3:45:41 |
11:17 |
47.36 |
Mara |
5:05:30 |
11:40 |
46.25 |
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