- v warm
-
Time
2:24:28
-
Miles
10.59
-
Min/mi
13:39
-
Pacing
44%
-
WAVA
37.79
-
Stride(cm)
77
-
Cals
843
-
Cadence
152
-
BPM
131
-
%MHR
76.4
-
B/mi
1782
-
Asc(m)
406
-
Hillscore
37
-
Surface
Road
Notes & Comments
2 comments
Edited to included the extra from when my watch died!
Split Summary
===
1) 1km - 12:24(12:24/km) 126/154bpm 84cal 4.84/10.21kmph
2) 1km - 12:47(12:47/km) 127/161bpm 77cal 4.69/9.98kmph
3) 1km - 12:22(12:22/km) 115/142bpm 73cal 4.85/9.98kmph
4) 1km - 10:05(10:05/km) 119/143bpm 69cal 5.95/9.94kmph
5) 1km - 9:01(9:01/km) 140/164bpm 64cal 6.66/11.05kmph
6) 1km - 9:51(9:51/km) 119/148bpm 62cal 6.09/11.32kmph
7) 1km - 10:57(10:57/km) 134/149bpm 75cal 5.48/10.45kmph
8) 1km - 11:31(11:31/km) 134/154bpm 66cal 5.21/10.45kmph
9) 1km - 9:22(9:22/km) 143/162bpm 56cal 6.4/10.28kmph
10) 1km - 9:59(9:59/km) 130/157bpm 49cal 6.01/11.15kmph
11) 1km - 8:02(8:02/km) 145/163bpm 59cal 7.47/9.04kmph
12) 1km - 7:50(7:50/km) 155/169bpm 63cal 7.66/10.61kmph
13) 0.81km - 6:17(7:45/km) 147/169bpm 46cal 7.74/10.25kmph
12:24 12:47 12:22 10:05 9:01 9:51 10:57 11:31 9:22 9:59 8:02 7:50 6:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
15:25 |
15:25 +5:53
|
30:49 |
128 79-154 |
3945 |
154 30-204 |
49/3 |
1.00 |
24:46 |
9:22 +26
|
18:44 |
124 101-161 |
2322 |
143 102-194 |
49/13 |
1.50 |
37:45 |
12:58 +46
|
25:57 |
121 105-155 |
3140 |
145 94-196 |
24/75 |
2.00 |
46:41 |
8:56 |
17:52 |
119 101-142 |
2127 |
133 100-248 |
67/2 |
2.50 |
56:18 |
9:37 +1:36
|
19:14 |
118 105-144 |
2270 |
138 108-196 |
59/0 |
3.00 |
1:03:42 |
7:23 |
14:46 |
142 118-164 |
2098 |
155 88-196 |
26/3 |
3.50 |
1:11:38 |
7:56 |
15:52 |
123 105-146 |
1952 |
145 100-244 |
33/0 |
4.00 |
1:20:56 |
9:19 +1:33
|
18:37 |
128 100-149 |
2383 |
168 92-244 |
18/3 |
4.50 |
1:31:18 |
10:22 +37
|
20:43 |
131 118-154 |
2715 |
122 94-188 |
35/1 |
5.00 |
1:40:22 |
9:05 +1
|
18:09 |
135 119-150 |
2450 |
139 84-238 |
18/6 |
5.50 |
1:49:30 |
9:07 +1:34
|
18:14 |
143 125-161 |
2608 |
171 114-208 |
1/46 |
6.00 |
1:59:08 |
9:38 +54
|
19:16 |
127 110-156 |
2447 |
150 104-198 |
0/29 |
6.50 |
2:06:26 |
7:19 +51
|
14:37 |
140 113-156 |
2047 |
182 106-198 |
0/39 |
7.00 |
2:13:46 |
7:20 +1:00
|
14:39 |
150 135-162 |
2198 |
185 124-200 |
10/22 |
7.50 |
2:20:10 |
6:24 |
12:48 |
154 137-168 |
1972 |
166 86-206 |
7/11 |
7.96 |
2:25:45 |
5:35 +5
|
12:08 |
147 124-168 |
1784 |
184 116-202 |
0/18 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
43.6 |
188 |
4.8 |
55:02 |
14:35 |
Walk |
45.5 |
119 |
3.1 |
1:13:11 |
23:15 |
Still |
1.5 |
- |
- |
2:21 |
- |
Pause |
9.4 |
- |
- |
15:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:40 |
10:44 |
33.47% |
More |
800m |
5:50 |
11:43 |
33.92% |
More |
1km |
7:41 |
12:22 |
33.51% |
More |
Mile |
12:21 |
12:21 |
35.51% |
More |
5k |
48:08 |
15:30 |
31.83% |
More |
5 miles |
1:22:46 |
16:33 |
30.20% |
More |
10k |
1:42:54 |
16:34 |
30.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:50 |
11:50 |
37.06 |
5km |
39:23 |
12:41 |
38.90 |
5M |
1:05:12 |
13:02 |
38.33 |
10km |
1:22:06 |
13:13 |
38.10 |
10M |
2:15:57 |
13:36 |
37.81 |
Half |
3:01:00 |
13:49 |
37.04 |
20M |
4:43:27 |
14:10 |
37.11 |
Mara |
6:17:23 |
14:24 |
36.84 |
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Nice long run, well done!
Thank you was a toughie today