-
Time
1:56:33
-
Miles
14.11
-
Min/mi
8:16
-
Pacing
40%
-
WAVA
55.16
-
Stride(cm)
118
-
Cals
1522
-
Cadence
165
-
BPM
160
-
%MHR
93.4
-
B/mi
1320
-
Asc(m)
173
-
Hillscore
2
-
Surface
Road
Notes & Comments
Long slow run after a few beers the night before. Out towards Wilne to cheer on the Wilne 10k runners and back along coffins walk
Split Summary
===
1) 1m - 8:56(8:56/m) 149/162bpm 121cal 6.71/7.85mph
2) 1m - 8:07(8:07/m) 149/167bpm 106cal 7.4/8.25mph
3) 1m - 8:00(8:00/m) 159/173bpm 115cal 7.5/7.78mph
4) 1m - 8:05(8:05/m) 165/173bpm 120cal 7.42/7.58mph
5) 1m - 8:20(8:20/m) 164/174bpm 119cal 7.2/7.53mph
6) 1m - 8:04(8:04/m) 160/176bpm 108cal 7.44/7.76mph
7) 1m - 8:45(8:45/m) 165/181bpm 125cal 6.85/8.1mph
8) 1m - 8:07(8:07/m) 166/177bpm 116cal 7.39/8.72mph
9) 1m - 7:56(7:56/m) 171/183bpm 117cal 7.57/8.12mph
10) 1m - 8:28(8:28/m) 155/175bpm 81cal 7.08/7.81mph
11) 1m - 8:07(8:07/m) 166/185bpm 109cal 7.39/7.64mph
12) 1m - 8:02(8:02/m) 165/174bpm 104cal 7.47/7.97mph
13) 1m - 8:04(8:04/m) 163/174bpm 95cal 7.44/7.74mph
14) 1m - 8:34(8:34/m) 158/171bpm 81cal 7/7.91mph
15) 0.11m - 59(8:36/m) 151/165bpm 5cal 6.97/7.14mph
8:56 8:07 8:00 8:05 8:20 8:04 8:45 8:07 7:56 8:28 8:07 8:02 8:04 8:34 59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:17 |
4:17 |
8:35 |
139 87-158 |
1193 |
173 116-180 |
1/16 |
1.00 |
8:55 |
4:38 |
9:16 |
155 149-162 |
1437 |
169 152-176 |
7/9 |
1.50 |
14:51 |
5:55 +1:56
|
11:51 |
143 104-157 |
1694 |
166 116-172 |
8/6 |
2.00 |
19:02 |
4:11 +4
|
8:22 |
152 144-164 |
1273 |
165 162-168 |
5/5 |
2.50 |
23:02 |
4:00 |
8:00 |
159 153-169 |
1271 |
165 162-168 |
5/6 |
3.00 |
27:02 |
4:01 |
8:01 |
159 154-173 |
1275 |
165 162-172 |
4/5 |
3.50 |
31:05 |
4:03 |
8:05 |
166 156-171 |
1343 |
165 160-170 |
6/8 |
4.00 |
35:07 |
4:02 |
8:04 |
164 158-170 |
1324 |
165 162-168 |
5/4 |
4.50 |
39:18 |
4:11 |
8:22 |
165 158-170 |
1380 |
165 162-174 |
6/7 |
5.00 |
43:27 |
4:09 |
8:18 |
161 143-174 |
1337 |
166 164-172 |
7/4 |
5.50 |
47:26 |
3:59 |
7:58 |
155 148-165 |
1234 |
165 162-172 |
4/5 |
6.00 |
51:40 |
4:14 +9
|
8:28 |
166 160-175 |
1405 |
166 162-168 |
8/5 |
6.50 |
58:57 |
7:17 +2:44
|
14:35 |
164 135-181 |
2391 |
164 88-174 |
5/6 |
7.00 |
1:03:46 |
4:49 +35
|
9:37 |
167 158-181 |
1606 |
164 116-174 |
3/3 |
7.50 |
1:08:31 |
4:45 +45
|
9:31 |
163 146-172 |
1551 |
166 160-170 |
6/1 |
8.00 |
1:13:51 |
5:19 +1:13
|
10:39 |
168 145-177 |
1789 |
165 160-168 |
6/4 |
8.50 |
1:18:27 |
4:36 +31
|
9:12 |
165 148-175 |
1517 |
165 160-168 |
4/3 |
9.00 |
1:22:17 |
3:51 |
7:41 |
176 169-183 |
1353 |
164 160-168 |
4/5 |
9.50 |
1:30:36 |
8:18 +4:12
|
16:37 |
150 109-174 |
2492 |
168 164-172 |
4/4 |
10.00 |
1:35:59 |
5:23 +1:03
|
10:47 |
157 136-175 |
1692 |
164 116-174 |
8/6 |
10.50 |
1:40:04 |
4:05 |
8:09 |
163 159-167 |
1329 |
165 162-168 |
5/2 |
11.00 |
1:44:09 |
4:05 |
8:10 |
170 152-185 |
1389 |
165 162-170 |
6/3 |
11.50 |
1:48:10 |
4:01 |
8:02 |
163 157-169 |
1308 |
164 158-170 |
8/6 |
12.00 |
1:52:18 |
4:09 +8
|
8:18 |
168 162-174 |
1394 |
164 160-168 |
3/7 |
12.50 |
1:56:22 |
4:03 |
8:07 |
163 152-172 |
1323 |
163 160-168 |
6/11 |
13.00 |
2:00:23 |
4:01 |
8:01 |
163 160-169 |
1307 |
162 160-168 |
4/6 |
13.50 |
2:06:43 |
6:20 +1:53
|
12:40 |
153 113-166 |
1939 |
163 116-170 |
11/10 |
14.00 |
2:10:49 |
4:07 |
8:13 |
159 143-169 |
1308 |
167 162-170 |
8/3 |
14.11 |
2:11:48 |
59 |
8:37 |
153 144-165 |
1318 |
167 164-170 |
9/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.0 |
165 |
14.1 |
1:56:25 |
8:50 |
Walk |
5.2 |
115 |
0 |
7:17 |
7:56:09 |
Pause |
5.8 |
- |
- |
8:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
41.05% |
More |
800m |
3:48 |
7:38 |
46.23% |
More |
1km |
4:50 |
7:47 |
47.50% |
More |
Mile |
7:58 |
7:58 |
49.59% |
More |
5k |
25:11 |
8:06 |
53.34% |
More |
5 miles |
41:54 |
8:23 |
52.03% |
More |
10k |
54:50 |
8:49 |
49.61% |
More |
10 miles |
1:33:13 |
9:19 |
48.18% |
More |
Half |
2:01:01 |
9:14 |
49.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:30 |
6:30 |
60.81 |
5km |
22:23 |
7:12 |
60.01 |
5M |
37:36 |
7:31 |
57.98 |
10km |
47:39 |
7:40 |
57.09 |
10M |
1:20:04 |
8:00 |
56.09 |
Half |
1:47:29 |
8:12 |
54.83 |
20M |
2:50:30 |
8:32 |
54.77 |
Mara |
3:48:53 |
8:44 |
54.40 |
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