Sun 13th Oct 2019 at 9:00am by iceblue
Run > Long Run
- Not good
-
Time
2:38:54
-
Miles
17.04
-
Min/mi
9:20
-
Pacing
95%
-
WAVA
58.58
-
Stride(cm)
99
-
Cals
807
-
Cadence
174
-
BPM
128
-
%MHR
74.8
-
B/mi
1194
-
Asc(m)
183
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:49(9:49/m) 119/159bpm 69cal 6.11/6.72mph
2) 1m - 9:29(9:29/m) 130/144bpm 77cal 6.33/6.8mph
3) 1m - 9:15(9:15/m) 148/179bpm 89cal 6.48/6.64mph
4) 1m - 9:04(9:04/m) 157/181bpm 88cal 6.61/6.89mph
5) 1m - 9:02(9:02/m) 127/135bpm 49cal 6.64/7.1mph
6) 1m - 8:57(8:57/m) 129/135bpm 52cal 6.7/7.18mph
7) 1m - 8:58(8:58/m) 127/134bpm 43cal 6.69/6.93mph
8) 1m - 9:00(9:00/m) 125/133bpm 35cal 6.66/7.08mph
9) 1m - 9:06(9:06/m) 126/131bpm 37cal 6.59/6.95mph
10) 1m - 9:06(9:06/m) 122/130bpm 29cal 6.59/6.8mph
11) 1m - 9:11(9:11/m) 120/123bpm 27cal 6.53/7.01mph
12) 1m - 9:12(9:12/m) 130/168bpm 52cal 6.52/7.01mph
13) 1m - 9:28(9:28/m) 126/131bpm 43cal 6.34/6.7mph
14) 1m - 9:48(9:48/m) 123/129bpm 34cal 6.12/6.51mph
15) 1m - 9:47(9:47/m) 119/123bpm 26cal 6.13/6.45mph
16) 1m - 9:43(9:43/m) 118/121bpm 27cal 6.17/6.47mph
17) 1m - 9:30(9:30/m) 118/121bpm 29cal 6.31/6.55mph
18) 0.04m - 25(10:31/m) 118/119bpm 1cal 5.7/6.43mph
Legs sore and stiff to begin with, felt better as the run progressed. Started to struggle around 11 miles and crawled home over the last 6 miles, agony!
9:49 9:29 9:15 9:04 9:02 8:57 8:58 9:00 9:06 9:06 9:11 9:12 9:28 9:48 9:47 9:43 9:30 25
-
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 |
4:59 |
4:59 |
9:58 |
121 87-158 |
1207 |
170 120-178 |
6/46 |
1.00 |
9:48 |
4:49 |
9:38 |
123 117-127 |
1185 |
173 120-176 |
4/3 |
1.50 |
14:33 |
4:45 |
9:30 |
127 118-141 |
1206 |
174 172-178 |
7/4 |
2.00 |
19:18 |
4:45 |
9:30 |
134 127-143 |
1272 |
174 172-178 |
11/6 |
2.50 |
24:01 |
4:43 +4
|
9:26 |
130 119-140 |
1226 |
176 174-178 |
12/7 |
3.00 |
28:37 |
4:36 |
9:12 |
166 126-179 |
1528 |
176 172-180 |
5/3 |
3.50 |
33:12 |
4:35 |
9:11 |
175 172-178 |
1606 |
176 174-180 |
5/4 |
4.00 |
37:41 |
4:29 |
8:58 |
140 119-181 |
1255 |
175 172-178 |
0/11 |
4.50 |
42:13 |
4:32 |
9:04 |
126 122-134 |
1142 |
176 172-184 |
1/1 |
5.00 |
46:43 |
4:31 |
9:01 |
129 124-134 |
1163 |
176 174-184 |
3/2 |
5.50 |
51:14 |
4:30 |
9:00 |
130 127-135 |
1171 |
176 174-178 |
7/1 |
6.00 |
55:40 |
4:27 |
8:54 |
128 124-130 |
1139 |
176 174-182 |
2/4 |
6.50 |
1:00:14 |
4:33 |
9:06 |
125 110-131 |
1138 |
174 172-176 |
12/2 |
7.00 |
1:04:39 |
4:25 |
8:51 |
128 123-134 |
1133 |
175 174-178 |
4/5 |
7.50 |
1:09:06 |
4:27 |
8:53 |
126 119-128 |
1120 |
175 174-180 |
2/6 |
8.00 |
1:13:39 |
4:33 |
9:06 |
125 115-133 |
1137 |
175 172-182 |
6/2 |
8.50 |
1:18:13 |
4:34 |
9:08 |
126 122-131 |
1151 |
173 120-178 |
4/6 |
9.00 |
1:22:46 |
4:33 |
9:06 |
127 125-130 |
1156 |
175 166-180 |
5/2 |
9.50 |
1:27:18 |
4:32 |
9:04 |
124 117-129 |
1124 |
174 172-176 |
3/4 |
10.00 |
1:31:52 |
4:34 |
9:09 |
121 116-123 |
1106 |
174 172-176 |
2/5 |
10.50 |
1:36:23 |
4:32 |
9:03 |
120 118-122 |
1086 |
175 172-178 |
6/10 |
11.00 |
1:41:03 |
4:39 |
9:19 |
121 119-123 |
1127 |
174 170-176 |
11/1 |
11.50 |
1:45:34 |
4:31 |
9:01 |
136 119-166 |
1227 |
176 174-182 |
3/12 |
12.00 |
1:50:16 |
4:42 |
9:24 |
126 121-128 |
1184 |
174 174-176 |
3/3 |
12.50 |
1:54:59 |
4:43 |
9:26 |
126 124-128 |
1189 |
174 172-176 |
2/5 |
13.00 |
1:59:43 |
4:44 |
9:28 |
127 124-130 |
1202 |
173 170-176 |
2/4 |
13.50 |
2:04:30 |
4:47 |
9:34 |
126 124-128 |
1205 |
174 170-176 |
1/1 |
14.00 |
2:09:31 |
5:01 |
10:02 |
120 110-129 |
1204 |
171 166-176 |
10/0 |
14.50 |
2:14:26 |
4:55 |
9:51 |
120 112-122 |
1181 |
174 172-174 |
6/6 |
15.00 |
2:19:18 |
4:52 |
9:44 |
117 108-120 |
1139 |
174 174-178 |
3/5 |
15.50 |
2:24:12 |
4:54 |
9:48 |
119 113-121 |
1167 |
174 168-178 |
8/11 |
16.00 |
2:29:01 |
4:49 |
9:37 |
118 115-121 |
1135 |
174 172-176 |
7/8 |
16.50 |
2:33:46 |
4:45 |
9:31 |
118 116-121 |
1122 |
175 174-178 |
3/7 |
17.00 |
2:38:31 |
4:45 |
9:31 |
118 115-121 |
1122 |
174 172-178 |
6/1 |
17.04 |
2:38:57 |
26 |
10:55 |
117 117-118 |
1277 |
173 168-174 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
174 |
17 |
2:38:37 |
9:20 |
Walk |
0.2 |
120 |
0 |
20 |
9:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
44.11% |
More |
800m |
4:22 |
8:47 |
47.30% |
More |
1km |
5:28 |
8:48 |
49.13% |
More |
Mile |
8:51 |
8:51 |
51.63% |
More |
5k |
27:48 |
8:57 |
57.46% |
More |
5 miles |
44:58 |
9:00 |
57.96% |
More |
10k |
56:04 |
9:01 |
58.19% |
More |
10 miles |
1:30:52 |
9:05 |
59.08% |
More |
Half |
2:00:25 |
9:12 |
58.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:52 |
7:52 |
58.10 |
5km |
26:10 |
8:25 |
61.04 |
5M |
43:19 |
8:40 |
60.16 |
10km |
54:32 |
8:47 |
59.82 |
10M |
1:30:19 |
9:02 |
59.44 |
Half |
2:00:15 |
9:11 |
58.26 |
20M |
3:08:18 |
9:25 |
58.45 |
Mara |
4:10:42 |
9:34 |
58.08 |
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