Sun 15th Sep 2019 at 7:00am by B Rubble

Run > Long Run
  • Time
    2:26:49
  • Miles
    17.47
  • Min/mi
    8:24
  • Pacing
    22%
  • WAVA
    62.38
  • Stride(cm)
    113
  • Cals
    1294
  • Cadence
    170
  • BPM
    134
  • %MHR
    81
  • B/mi
    1123
  • Asc(m)
    325
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

Team Sunday, Kings Stanley & back. With Nigel, Kevin, Dave & Mark. Steady pace, bit tired.

Split Summary
===
1) 1m - 8:21(8:21/m) 141/157bpm 107cal 7.18/9.56mph
2) 1m - 8:26(8:26/m) 152/164bpm 117cal 7.11/8.18mph
3) 1m - 8:09(8:09/m) 138/165bpm 83cal 7.37/8.29mph
4) 1m - 8:11(8:11/m) 125/136bpm 60cal 7.33/8.16mph
5) 1m - 8:33(8:33/m) 128/135bpm 66cal 7.02/7.95mph
6) 1m - 8:19(8:19/m) 132/138bpm 73cal 7.21/8.7mph
7) 1m - 8:33(8:33/m) 142/155bpm 98cal 7.02/7.89mph
8) 1m - 8:26(8:26/m) 141/149bpm 94cal 7.11/7.68mph
9) 1m - 8:14(8:14/m) 143/151bpm 91cal 7.28/8.41mph
10) 1m - 8:13(8:13/m) 138/148bpm 77cal 7.3/8.08mph
11) 1m - 8:04(8:04/m) 136/144bpm 68cal 7.44/8.08mph
12) 1m - 8:23(8:23/m) 133/148bpm 59cal 7.16/8.06mph
13) 1m - 8:33(8:33/m) 134/142bpm 62cal 7.01/7.91mph
14) 1m - 8:08(8:08/m) 133/152bpm 69cal 7.37/8.52mph
15) 1m - 8:39(8:39/m) 131/137bpm 56cal 6.93/8.14mph
16) 1m - 8:22(8:22/m) 120/140bpm 41cal 7.17/7.87mph
17) 1m - 9:10(9:10/m) 115/134bpm 36cal 6.55/8.29mph
18) 0.47m - 4:05(8:43/m) 133/140bpm 37cal 6.88/7.41mph
8:21 8:26 8:09 8:11 8:33 8:19 8:33 8:26 8:14 8:13 8:04 8:23 8:33 8:08 8:39 8:22 9:10 4:05

Pace

6% 9% 41% 40% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:57 3:57 7:53 128 94-152 1010 171 164-178 3/23
1.00 8:21 4:24 8:49 150 140-157 1322 170 170-176 19/11
1.50 14:26 6:05 +1:42 12:10 147 125-159 1788 170 120-174 6/8
2.00 18:30 4:04 8:09 157 149-164 1279 170 164-176 6/28
2.50 25:29 6:59 +3:06 13:58 148 64-165 2067 169 112-176 2/19
3.00 29:46 4:17 8:33 124 111-135 1061 170 166-178 1/10
3.50 33:58 4:12 8:24 126 119-136 1059 170 168-174 3/7
4.00 37:57 3:59 7:58 124 119-130 988 171 168-176 4/11
4.50 42:04 4:08 8:16 128 124-133 1057 171 168-174 11/7
5.00 46:53 4:48 +23 9:37 128 119-135 1230 170 122-174 29/3
5.50 51:10 4:17 8:34 132 123-137 1132 169 164-172 2/10
6.00 55:12 4:02 8:04 132 127-138 1064 170 168-172 2/4
6.50 59:29 4:17 8:34 138 130-143 1182 171 168-174 11/3
7.00 1:03:50 4:22 +6 8:43 146 138-155 1273 170 164-172 8/4
7.50 1:07:54 4:04 8:08 142 132-147 1155 170 168-178 10/11
8.00 1:12:51 4:56 +34 9:53 141 133-149 1393 169 166-174 9/8
8.50 1:17:03 4:12 8:24 145 139-151 1218 169 164-180 24/16
9.00 1:21:06 4:03 8:05 141 135-148 1140 172 168-180 4/8
9.50 1:25:13 4:07 8:14 144 141-147 1186 170 168-176 2/7
10.00 1:32:52 7:39 +3:34 15:19 131 101-147 2006 167 108-172 2/14
10.50 1:36:48 3:56 7:52 139 131-144 1093 171 168-174 1/3
11.00 1:40:56 4:09 8:17 134 130-138 1110 171 168-174 10/2
11.50 1:45:31 4:35 +18 9:10 139 131-148 1274 168 156-172 7/20
12.00 1:49:37 4:05 8:11 128 122-134 1047 170 166-172 2/8
12.50 1:54:03 4:26 8:52 133 126-137 1180 170 164-172 11/4
13.00 1:58:10 4:07 8:14 136 130-142 1120 171 170-176 8/3
13.50 2:02:02 3:52 7:43 145 138-151 1120 173 170-178 9/1
14.00 2:10:19 8:17 +4:00 16:34 122 93-147 2021 166 114-178 8/7
14.50 2:14:38 4:19 8:38 129 124-133 1115 169 166-170 15/5
15.00 2:18:58 4:20 8:40 133 129-137 1154 170 166-174 5/14
15.50 2:27:51 8:53 +4:43 17:46 123 71-139 2186 168 118-170 6/9
16.00 2:32:03 4:11 8:23 112 101-119 938 170 168-172 8/4
16.50 2:38:53 6:50 +1:45 13:40 112 91-133 1531 168 164-172 40/0
17.00 2:42:57 4:04 8:09 118 114-123 961 168 164-172 4/19
17.47 2:48:02 5:05 +1:00 10:53 132 115-140 1436 169 110-176 15/2

Heart

134/165max
  • Show Beats/Mile

Elevation

Asc 325m, Range 88m, Flat prediction 2:14:17
Elevation Graph
Biggest Climbs (m) Min/mi
44 4.3% 12:46
24 3.9% 9:56
19 2.3% 10:44
18 3.3% 12:20
14 7.3% 8:11
14 2.2% 8:33
See your biggest climbs

Cadence

170 (180 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.4 169 17.4 2:25:56 8:47
Walk 8.4 114 0 14:48 10:06:12
Pause 4.2 - - 7:18 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:27 45.74% More
800m 3:45 7:33 53.39% More
1km 4:45 7:39 54.94% More
Mile 7:49 7:49 56.73% More
5k 26:00 8:22 58.04% More
5 miles 42:20 8:28 58.12% More
10k 52:56 8:31 58.09% More
10 miles 1:27:53 8:47 57.87% More
Half 1:58:49 9:04 56.67% More

Predictions

Dist Time Per Mile WAVA
1M 7:00 7:00 63.31
5km 23:22 7:31 64.58
5M 38:47 7:45 63.44
10km 48:52 7:52 62.92
10M 1:21:05 8:07 62.73
Half 1:48:05 8:15 61.81
20M 2:49:33 8:29 62.44
Mara 3:45:59 8:38 62.47

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