Sun 4th Aug 2019 at 4:00am by Sorequads
Run > Long Run
-
Time
2:10:16
-
Miles
18.00
-
Min/mi
7:14
-
Pacing
80%
-
WAVA
63.06
-
Stride(cm)
125
-
Cadence
178
-
BPM
143
-
%MHR
86.4
-
B/mi
1032
-
Asc(m)
170
-
Hillscore
4
-
Surface
Road
Notes & Comments
2 min surges x 8 in latter half. Good to break it up. Felt stronger as run went on.
Split Summary
===
1) 1m - 7:45(7:45/m) 125/136bpm
2) 1m - 8:28(8:28/m) 130/136bpm
3) 1m - 7:08(7:08/m) 131/139bpm
4) 1m - 7:29(7:29/m) 135/141bpm
5) 1m - 7:50(7:50/m) 138/145bpm
6) 1m - 7:22(7:22/m) 139/145bpm
7) 1m - 7:16(7:16/m) 139/143bpm
8) 1m - 7:26(7:26/m) 136/144bpm
9) 1m - 7:35(7:35/m) 143/147bpm
10) 1m - 7:09(7:09/m) 145/147bpm
11) 1m - 7:17(7:17/m) 149/157bpm
12) 1m - 7:16(7:16/m) 148/154bpm
13) 1m - 7:26(7:26/m) 143/151bpm
14) 1m - 7:07(7:07/m) 149/157bpm
15) 1m - 6:45(6:45/m) 149/156bpm
16) 1m - 7:12(7:12/m) 154/160bpm
17) 1m - 7:22(7:22/m) 158/164bpm
18) 0.84m - 6:23(7:35/m) 158/165bpm
7:45 8:28 7:08 7:29 7:50 7:22 7:16 7:26 7:35 7:09 7:17 7:16 7:26 7:07 6:45 7:12 7:22 6:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:05 |
4:05 |
8:11 |
120 93-127 |
981 |
175 150-190 |
2/3 |
1.00 |
7:44 |
3:39 |
7:18 |
131 126-136 |
956 |
181 166-196 |
2/0 |
1.50 |
12:38 |
4:53 |
9:47 |
127 98-134 |
1242 |
179 150-202 |
4/2 |
2.00 |
16:13 |
3:35 |
7:10 |
133 130-136 |
954 |
181 166-198 |
1/2 |
2.50 |
19:52 |
3:39 |
7:18 |
131 122-139 |
957 |
179 160-198 |
4/9 |
3.00 |
23:20 |
3:28 |
6:56 |
132 127-136 |
915 |
182 164-198 |
0/8 |
3.50 |
26:56 |
3:36 |
7:12 |
134 123-140 |
965 |
179 158-194 |
0/5 |
4.00 |
30:49 |
3:53 |
7:47 |
136 123-141 |
1058 |
180 160-194 |
9/2 |
4.50 |
34:52 |
4:03 |
8:06 |
137 131-144 |
1110 |
177 162-192 |
7/3 |
5.00 |
38:39 |
3:47 |
7:33 |
139 126-145 |
1050 |
179 164-198 |
7/0 |
5.50 |
42:18 |
3:40 |
7:19 |
142 137-145 |
1040 |
179 160-194 |
6/2 |
6.00 |
46:00 |
3:42 |
7:24 |
137 132-139 |
1013 |
179 156-196 |
6/3 |
6.50 |
49:39 |
3:39 |
7:18 |
139 131-143 |
1014 |
177 158-194 |
2/6 |
7.00 |
53:18 |
3:38 |
7:17 |
140 136-143 |
1019 |
178 156-194 |
3/5 |
7.50 |
57:03 |
3:45 |
7:30 |
137 131-142 |
1027 |
177 160-192 |
1/5 |
8.00 |
1:00:44 |
3:41 |
7:23 |
136 131-144 |
1003 |
177 162-192 |
3/7 |
8.50 |
1:04:35 |
3:51 |
7:41 |
143 135-147 |
1100 |
179 166-194 |
7/6 |
9.00 |
1:08:17 |
3:43 |
7:25 |
144 135-146 |
1069 |
177 154-196 |
15/8 |
9.50 |
1:11:50 |
3:33 |
7:05 |
144 143-147 |
1021 |
179 162-200 |
2/2 |
10.00 |
1:15:28 |
3:38 |
7:16 |
146 141-147 |
1061 |
177 162-200 |
7/0 |
10.50 |
1:19:04 |
3:36 |
7:13 |
151 146-157 |
1089 |
178 160-204 |
6/2 |
11.00 |
1:22:44 |
3:40 |
7:20 |
147 142-152 |
1078 |
178 160-194 |
5/4 |
11.50 |
1:26:17 |
3:33 |
7:06 |
150 138-154 |
1065 |
180 158-204 |
7/6 |
12.00 |
1:30:00 |
3:43 |
7:25 |
146 138-149 |
1083 |
177 160-192 |
4/1 |
12.50 |
1:33:23 |
3:23 |
6:45 |
144 136-151 |
973 |
177 158-202 |
3/8 |
13.00 |
1:37:26 |
4:04 |
8:08 |
141 114-151 |
1146 |
180 154-254 |
1/6 |
13.50 |
1:41:00 |
3:34 |
7:08 |
148 141-156 |
1056 |
178 154-196 |
9/2 |
14.00 |
1:44:32 |
3:32 |
7:04 |
150 141-157 |
1060 |
176 162-192 |
7/7 |
14.50 |
1:47:42 |
3:10 |
6:19 |
145 140-152 |
917 |
180 154-206 |
0/22 |
15.00 |
1:51:18 |
3:36 |
7:12 |
153 151-156 |
1101 |
176 160-192 |
9/0 |
15.50 |
1:54:36 |
3:18 |
6:36 |
153 150-158 |
1010 |
180 162-198 |
0/5 |
16.00 |
1:58:30 |
3:54 |
7:48 |
154 148-160 |
1201 |
177 160-198 |
2/4 |
16.50 |
2:02:04 |
3:34 |
7:08 |
157 151-162 |
1120 |
181 166-200 |
5/2 |
17.00 |
2:05:52 |
3:49 |
7:37 |
159 155-164 |
1211 |
176 164-190 |
7/0 |
17.50 |
2:09:12 |
3:19 |
6:39 |
157 150-164 |
1044 |
183 160-210 |
0/10 |
17.84 |
2:12:16 |
3:04 |
8:58 |
159 154-165 |
1426 |
173 150-192 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
178 |
17.8 |
2:12:16 |
7:25 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:46 |
52.13% |
More |
800m |
3:08 |
6:19 |
54.31% |
More |
1km |
4:02 |
6:29 |
55.56% |
More |
Mile |
6:38 |
6:38 |
58.28% |
More |
5k |
21:39 |
6:58 |
60.70% |
More |
5 miles |
35:27 |
7:05 |
60.35% |
More |
10k |
44:14 |
7:07 |
60.47% |
More |
10 miles |
1:12:05 |
7:13 |
61.33% |
More |
Half |
1:35:00 |
7:15 |
61.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:05 |
6:05 |
63.62 |
5km |
20:14 |
6:31 |
64.96 |
5M |
33:30 |
6:42 |
63.86 |
10km |
42:11 |
6:47 |
63.41 |
10M |
1:09:52 |
6:59 |
63.28 |
Half |
1:33:01 |
7:06 |
62.40 |
20M |
2:25:40 |
7:17 |
63.14 |
Mara |
3:13:56 |
7:24 |
63.24 |
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