Sun 22nd Sep 2019 at 9:00am by Honley Lion
Run > Long Run
- rain
-
Time
1:51:49
-
Miles
13.14
-
Min/mi
8:31
-
Pacing
79%
-
WAVA
63.88
-
Stride(cm)
100
-
Cals
1528
-
Cadence
189
-
BPM
159
-
%MHR
83.7
-
B/mi
1353
-
Surface
Road
Notes & Comments
Ainley Top, Blackley, Rawroyds, Salterhebble, back on canal
Split Summary
===
1) 1m - 9:56(9:56/m) 128/141bpm 106cal 6.04/7.68mph
2) 1m - 8:55(8:55/m) 137/146bpm 101cal 6.73/7.14mph
3) 1m - 8:22(8:22/m) 144/154bpm 100cal 7.16/7.97mph
4) 1m - 9:08(9:08/m) 144/153bpm 107cal 6.56/7.06mph
5) 1m - 8:07(8:07/m) 148/165bpm 100cal 7.39/8.1mph
6) 1m - 8:06(8:06/m) 166/197bpm 116cal 7.4/8.01mph
7) 1m - 8:06(8:06/m) 170/178bpm 123cal 7.41/8.16mph
8) 1m - 8:33(8:33/m) 170/176bpm 130cal 7.02/7.89mph
9) 1m - 8:19(8:19/m) 171/177bpm 126cal 7.22/7.56mph
10) 1m - 8:19(8:19/m) 178/201bpm 126cal 7.21/7.91mph
11) 1m - 8:03(8:03/m) 175/185bpm 122cal 7.45/7.72mph
12) 1m - 8:17(8:17/m) 172/178bpm 126cal 7.25/8.18mph
13) 1m - 8:31(8:31/m) 171/183bpm 129cal 7.04/7.89mph
14) 0.14m - 1:06(7:52/m) 179/181bpm 16cal 7.62/8.01mph
9:56 8:55 8:22 9:08 8:07 8:06 8:06 8:33 8:19 8:19 8:03 8:17 8:31 1:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
5:11 |
5:11 +3
|
10:21 |
120 83-132 |
1243 |
181 174-190 |
1.00 |
9:58 |
4:47 |
9:35 |
133 127-139 |
1274 |
182 178-190 |
1.50 |
14:28 |
4:30 |
9:00 |
136 134-140 |
1223 |
184 180-192 |
2.00 |
18:53 |
4:25 |
8:50 |
137 133-145 |
1209 |
186 180-190 |
2.50 |
23:04 |
4:11 |
8:22 |
141 136-146 |
1179 |
189 184-194 |
3.00 |
27:16 |
4:12 |
8:25 |
148 139-154 |
1245 |
189 178-198 |
3.50 |
33:13 |
5:56 +1:27
|
11:53 |
137 103-153 |
1628 |
186 122-194 |
4.00 |
37:51 |
4:38 |
9:17 |
146 140-152 |
1354 |
181 170-186 |
4.50 |
42:00 |
4:10 |
8:19 |
146 139-156 |
1214 |
188 182-194 |
5.00 |
45:58 |
3:58 |
7:56 |
151 143-164 |
1198 |
190 178-200 |
5.50 |
50:01 |
4:02 |
8:04 |
165 144-196 |
1332 |
192 188-198 |
6.00 |
54:05 |
4:04 |
8:08 |
169 162-174 |
1375 |
193 186-204 |
6.50 |
57:58 |
3:53 |
7:47 |
171 166-178 |
1330 |
196 188-212 |
7.00 |
1:02:11 |
4:12 |
8:25 |
170 166-174 |
1430 |
189 184-196 |
7.50 |
1:06:26 |
4:16 |
8:31 |
170 166-176 |
1449 |
191 184-200 |
8.00 |
1:10:43 |
4:17 |
8:34 |
171 164-175 |
1466 |
192 182-200 |
8.50 |
1:14:54 |
4:10 |
8:21 |
170 165-177 |
1419 |
190 184-196 |
9.00 |
1:19:02 |
4:09 |
8:17 |
172 169-176 |
1425 |
190 186-194 |
9.50 |
1:23:16 |
4:14 |
8:27 |
176 171-182 |
1488 |
191 182-198 |
10.00 |
1:27:21 |
4:06 |
8:11 |
181 173-199 |
1482 |
192 190-196 |
10.50 |
1:31:25 |
4:03 |
8:06 |
177 173-184 |
1435 |
191 188-194 |
11.00 |
1:35:25 |
4:00 |
8:00 |
173 167-178 |
1384 |
191 188-196 |
11.50 |
1:39:28 |
4:03 |
8:06 |
172 167-178 |
1394 |
190 186-202 |
12.00 |
1:43:41 |
4:13 |
8:27 |
172 167-175 |
1453 |
190 180-196 |
12.50 |
1:48:02 |
4:20 |
8:41 |
172 165-179 |
1492 |
190 174-194 |
13.00 |
1:52:13 |
4:11 |
8:22 |
171 163-182 |
1431 |
189 170-194 |
13.14 |
1:53:19 |
1:06 |
7:56 |
180 178-181 |
1427 |
190 184-196 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:30 |
47.32% |
More |
800m |
3:52 |
7:47 |
54.44% |
More |
1km |
4:52 |
7:50 |
56.35% |
More |
Mile |
7:56 |
7:56 |
58.69% |
More |
5k |
25:08 |
8:05 |
63.15% |
More |
5 miles |
41:07 |
8:13 |
63.08% |
More |
10k |
51:04 |
8:13 |
63.55% |
More |
10 miles |
1:23:20 |
8:20 |
64.49% |
More |
Half |
1:52:53 |
8:37 |
63.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
67.18 |
5km |
23:34 |
7:35 |
67.35 |
5M |
39:24 |
7:53 |
65.84 |
10km |
49:49 |
8:01 |
65.14 |
10M |
1:23:16 |
8:20 |
64.54 |
Half |
1:51:27 |
8:30 |
63.38 |
20M |
2:55:58 |
8:48 |
63.61 |
Mara |
3:55:32 |
8:59 |
63.37 |
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