Tue 8th Oct 2019 at 4:00pm by iceblue
Run > Long Run
- breezy
-
Time
2:14:52
-
Miles
16.01
-
Min/mi
8:25
-
Pacing
94%
-
WAVA
64.67
-
Stride(cm)
108
-
Cals
918
-
Cadence
177
-
BPM
130
-
%MHR
76.1
-
B/mi
1097
-
Asc(m)
198
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:58(8:58/m) 115/123bpm 63cal 6.69/7.26mph
2) 1m - 8:46(8:46/m) 120/125bpm 63cal 6.85/7.18mph
3) 1m - 8:38(8:38/m) 131/149bpm 73cal 6.95/7.18mph
4) 1m - 8:59(8:59/m) 139/144bpm 83cal 6.68/6.95mph
5) 1m - 8:34(8:34/m) 136/142bpm 75cal 7.01/7.31mph
6) 1m - 8:30(8:30/m) 133/136bpm 67cal 7.06/7.78mph
7) 1m - 7:58(7:58/m) 131/134bpm 58cal 7.53/7.87mph
8) 1m - 8:02(8:02/m) 133/137bpm 60cal 7.47/7.74mph
9) 1m - 8:13(8:13/m) 132/136bpm 56cal 7.31/7.85mph
10) 1m - 8:15(8:15/m) 128/131bpm 42cal 7.28/7.81mph
11) 1m - 8:04(8:04/m) 130/137bpm 47cal 7.44/7.78mph
12) 1m - 8:07(8:07/m) 134/138bpm 58cal 7.39/7.7mph
13) 1m - 8:05(8:05/m) 131/139bpm 48cal 7.42/7.58mph
14) 1m - 8:23(8:23/m) 128/134bpm 36cal 7.16/7.58mph
15) 1m - 8:28(8:28/m) 132/136bpm 46cal 7.09/7.37mph
16) 1m - 8:51(8:51/m) 131/137bpm 43cal 6.78/7.22mph
17) 0.01m - 4(10:22/m) 132/132bpm 5.79/6.37mph
Felt really good after no proper running since Friday. Legs felt really tired over the last mile. Left leg felt fine. Took SIS caffeine gel before I started and another gel at 10 miles. Enjoyed change of route.
8:58 8:46 8:38 8:59 8:34 8:30 7:58 8:02 8:13 8:15 8:04 8:07 8:05 8:23 8:28 8:51 4
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:30 |
4:30 |
9:00 |
113 108-123 |
1018 |
179 174-186 |
5/46 |
1.00 |
8:57 |
4:27 |
8:54 |
117 112-121 |
1042 |
177 174-182 |
3/3 |
1.50 |
13:18 |
4:20 |
8:41 |
121 116-125 |
1050 |
178 176-184 |
6/3 |
2.00 |
17:43 |
4:26 |
8:51 |
117 105-122 |
1036 |
178 172-184 |
12/7 |
2.50 |
22:01 |
4:18 |
8:36 |
126 121-132 |
1084 |
179 174-184 |
12/6 |
3.00 |
26:21 |
4:20 |
8:40 |
135 116-149 |
1169 |
176 172-182 |
5/3 |
3.50 |
30:51 |
4:30 |
8:59 |
139 133-143 |
1249 |
175 170-182 |
4/5 |
4.00 |
35:20 |
4:29 |
8:58 |
139 132-143 |
1246 |
175 172-178 |
6/1 |
4.50 |
39:33 |
4:13 |
8:26 |
137 133-142 |
1155 |
177 176-178 |
4/8 |
5.00 |
43:53 |
4:21 |
8:41 |
135 132-139 |
1172 |
178 174-186 |
3/5 |
5.50 |
48:30 |
4:37 +10
|
9:14 |
134 131-136 |
1236 |
180 178-186 |
0/4 |
6.00 |
52:33 |
4:03 |
8:06 |
132 128-134 |
1068 |
180 178-188 |
0/3 |
6.50 |
56:31 |
3:58 |
7:57 |
131 128-132 |
1041 |
179 178-182 |
2/2 |
7.00 |
1:00:31 |
4:00 |
7:59 |
132 129-134 |
1054 |
179 176-184 |
1/4 |
7.50 |
1:04:35 |
4:04 |
8:08 |
133 131-137 |
1082 |
179 176-188 |
10/4 |
8.00 |
1:08:33 |
3:58 |
7:55 |
134 132-135 |
1061 |
179 176-184 |
4/2 |
8.50 |
1:12:34 |
4:01 |
8:03 |
133 132-135 |
1070 |
179 176-184 |
3/5 |
9.00 |
1:16:45 |
4:11 |
8:23 |
130 128-133 |
1089 |
177 174-186 |
9/12 |
9.50 |
1:20:59 |
4:13 |
8:27 |
128 119-131 |
1082 |
178 174-184 |
5/13 |
10.00 |
1:25:00 |
4:01 |
8:02 |
127 121-129 |
1020 |
177 174-180 |
4/7 |
10.50 |
1:29:03 |
4:03 |
8:06 |
128 124-136 |
1037 |
179 174-186 |
15/14 |
11.00 |
1:33:03 |
4:01 |
8:01 |
132 129-137 |
1058 |
177 174-182 |
8/9 |
11.50 |
1:37:05 |
4:02 |
8:03 |
133 132-135 |
1071 |
177 174-180 |
9/5 |
12.00 |
1:41:11 |
4:06 |
8:11 |
134 132-137 |
1097 |
176 174-180 |
3/3 |
12.50 |
1:45:13 |
4:03 |
8:05 |
134 132-139 |
1084 |
176 174-180 |
2/3 |
13.00 |
1:49:16 |
4:02 |
8:05 |
128 116-136 |
1034 |
177 174-180 |
2/3 |
13.50 |
1:53:29 |
4:13 |
8:27 |
127 125-129 |
1072 |
175 174-178 |
5/9 |
14.00 |
1:57:39 |
4:10 |
8:19 |
129 120-134 |
1073 |
178 174-184 |
9/7 |
14.50 |
2:01:49 |
4:10 |
8:21 |
132 130-136 |
1101 |
176 174-180 |
11/13 |
15.00 |
2:06:06 |
4:18 |
8:35 |
132 130-133 |
1133 |
176 172-182 |
8/3 |
15.50 |
2:10:24 |
4:18 |
8:36 |
132 130-137 |
1135 |
177 174-184 |
1/5 |
16.00 |
2:14:57 |
4:33 |
9:05 |
130 125-134 |
1181 |
176 174-184 |
12/3 |
16.01 |
2:15:01 |
4 |
10:36 |
131 131-131 |
1389 |
178 178-178 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
177 |
16 |
2:14:51 |
8:26 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
0.1 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:45 |
48.82% |
More |
800m |
3:53 |
7:48 |
53.21% |
More |
1km |
4:53 |
7:51 |
55.05% |
More |
Mile |
7:52 |
7:52 |
58.13% |
More |
5k |
24:59 |
8:02 |
63.93% |
More |
5 miles |
40:29 |
8:06 |
64.38% |
More |
10k |
50:17 |
8:05 |
64.89% |
More |
10 miles |
1:21:54 |
8:11 |
65.54% |
More |
Half |
1:49:12 |
8:20 |
64.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
64.08 |
5km |
23:43 |
7:38 |
67.34 |
5M |
39:17 |
7:51 |
66.34 |
10km |
49:27 |
7:57 |
65.97 |
10M |
1:21:54 |
8:11 |
65.54 |
Half |
1:49:02 |
8:19 |
64.26 |
20M |
2:50:45 |
8:32 |
64.46 |
Mara |
3:47:20 |
8:41 |
64.05 |
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