Sun 1st Dec 2019 at 2:00pm by 2old
Run > Medium Long Run
v cold
-
Time
1:54:40
-
Miles
14.01
-
Min/mi
8:11
-
Pacing
68%
-
WAVA
66.70
-
Stride(cm)
122
-
Cals
1484
-
Cadence
161
-
BPM
143
-
%MHR
83.4
-
B/mi
1174
-
Asc(m)
141
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:13(8:13/m) 139/148bpm 110cal 7.31/7.81mph
2) 1m - 8:03(8:03/m) 147/152bpm 115cal 7.46/7.74mph
3) 1m - 8:04(8:04/m) 144/149bpm 112cal 7.44/7.89mph
4) 1m - 8:28(8:28/m) 142/150bpm 111cal 7.09/7.89mph
5) 1m - 8:06(8:06/m) 145/151bpm 113cal 7.41/7.81mph
6) 1m - 8:07(8:07/m) 146/153bpm 114cal 7.39/7.76mph
7) 1m - 8:03(8:03/m) 144/149bpm 106cal 7.46/7.91mph
8) 1m - 8:02(8:02/m) 144/150bpm 106cal 7.48/7.76mph
9) 1m - 8:08(8:08/m) 142/150bpm 96cal 7.37/7.72mph
10) 1m - 8:12(8:12/m) 143/149bpm 100cal 7.32/7.85mph
11) 1m - 8:19(8:19/m) 141/149bpm 89cal 7.22/7.76mph
12) 1m - 8:13(8:13/m) 147/152bpm 108cal 7.3/7.81mph
13) 1m - 8:12(8:12/m) 144/152bpm 94cal 7.32/8.47mph
14) 1m - 8:25(8:25/m) 147/154bpm 109cal 7.13/10.1mph
15) 0.01m - 7(7:50/m) 153/153bpm 1cal 7.66/8.56mph
8:13 8:03 8:04 8:28 8:06 8:07 8:03 8:02 8:08 8:12 8:19 8:13 8:12 8:25 7
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
4:15 |
4:15 |
8:31 |
132 94-147 |
1124 |
159 102-164 |
6/8 |
| 1.00 |
8:13 |
3:57 |
7:54 |
144 140-147 |
1138 |
163 160-166 |
1/9 |
| 1.50 |
12:14 |
4:02 |
8:03 |
148 145-151 |
1192 |
164 162-166 |
5/5 |
| 2.00 |
17:02 |
4:47 +47
|
9:35 |
145 119-152 |
1389 |
164 134-168 |
4/3 |
| 2.50 |
21:05 |
4:04 |
8:07 |
143 139-146 |
1162 |
164 162-166 |
2/6 |
| 3.00 |
25:05 |
4:00 |
8:00 |
145 142-148 |
1161 |
164 162-168 |
4/5 |
| 3.50 |
30:00 |
4:55 +43
|
9:49 |
144 116-150 |
1414 |
162 112-204 |
8/9 |
| 4.00 |
34:16 |
4:16 |
8:33 |
138 118-149 |
1180 |
161 132-168 |
5/3 |
| 4.50 |
38:40 |
4:24 +20
|
8:48 |
147 138-150 |
1293 |
164 136-166 |
5/3 |
| 5.00 |
43:09 |
4:29 +28
|
8:57 |
143 128-148 |
1281 |
163 102-172 |
3/4 |
| 5.50 |
47:07 |
3:58 |
7:57 |
146 143-148 |
1160 |
166 164-170 |
6/6 |
| 6.00 |
51:56 |
4:49 +39
|
9:37 |
146 140-153 |
1404 |
162 94-168 |
7/1 |
| 6.50 |
56:01 |
4:05 +5
|
8:10 |
144 139-148 |
1175 |
165 162-168 |
3/6 |
| 7.00 |
1:00:53 |
4:52 +48
|
9:44 |
143 126-149 |
1393 |
162 84-168 |
5/3 |
| 7.50 |
1:05:13 |
4:20 +18
|
8:41 |
144 135-149 |
1250 |
163 102-170 |
5/2 |
| 8.00 |
1:09:33 |
4:20 +20
|
8:40 |
144 136-148 |
1247 |
164 138-170 |
4/7 |
| 8.50 |
1:13:55 |
4:22 +20
|
8:44 |
144 138-150 |
1258 |
163 106-170 |
3/9 |
| 9.00 |
1:19:22 |
5:27 +1:20
|
10:53 |
140 126-148 |
1525 |
159 88-172 |
6/2 |
| 9.50 |
1:23:59 |
4:37 +28
|
9:14 |
142 129-148 |
1312 |
161 104-166 |
7/2 |
| 10.00 |
1:28:22 |
4:23 +21
|
8:47 |
145 138-149 |
1273 |
164 102-170 |
1/8 |
| 10.50 |
1:33:35 |
5:12 +1:07
|
10:25 |
143 129-149 |
1488 |
159 92-168 |
7/3 |
| 11.00 |
1:39:22 |
5:47 +1:33
|
11:34 |
139 127-148 |
1608 |
163 120-184 |
5/5 |
| 11.50 |
1:43:24 |
4:02 |
8:04 |
148 135-152 |
1194 |
165 162-166 |
4/3 |
| 12.00 |
1:47:56 |
4:32 +20
|
9:04 |
147 139-152 |
1332 |
163 94-168 |
4/4 |
| 12.50 |
1:54:32 |
6:36 +2:33
|
13:13 |
141 122-151 |
1863 |
161 78-168 |
7/5 |
| 13.00 |
1:59:02 |
4:30 +20
|
8:59 |
146 139-150 |
1312 |
162 84-170 |
2/6 |
| 13.50 |
2:03:45 |
4:44 +33
|
9:27 |
144 138-150 |
1361 |
162 100-168 |
5/2 |
| 14.00 |
2:08:10 |
4:25 +11
|
8:50 |
150 141-154 |
1325 |
164 162-168 |
10/0 |
| 14.01 |
2:08:17 |
7 |
8:05 |
153 152-153 |
1237 |
159 156-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
89.1 |
164 |
14 |
1:54:15 |
8:11 |
| Walk |
10.9 |
100 |
0 |
14:02 |
5:26:35 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:54 |
7:38 |
46.43% |
More |
| 800m |
3:55 |
7:53 |
53.73% |
More |
| 1km |
4:55 |
7:54 |
55.86% |
More |
| Mile |
7:57 |
7:57 |
58.64% |
More |
| 5k |
25:52 |
8:20 |
61.36% |
More |
| 5 miles |
42:51 |
8:34 |
60.54% |
More |
| 10k |
53:32 |
8:37 |
60.61% |
More |
| 10 miles |
1:28:18 |
8:50 |
60.86% |
More |
| Half |
1:59:45 |
9:08 |
59.44% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:59 |
6:59 |
66.70 |
| 5km |
23:14 |
7:29 |
68.32 |
| 5M |
38:28 |
7:42 |
67.44 |
| 10km |
48:26 |
7:48 |
67.00 |
| 10M |
1:20:12 |
8:01 |
67.01 |
| Half |
1:46:47 |
8:09 |
66.15 |
| 20M |
2:47:14 |
8:22 |
66.93 |
| Mara |
3:42:39 |
8:30 |
67.04 |
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