Sat 4th Jan 2020 at 1:00pm by Jonny1616
Run > Long Run
-
Time
1:51:57
-
Miles
17.21
-
Min/mi
6:30
-
Pacing
39%
-
WAVA
71.49
-
Stride(cm)
143
-
Cals
1938
-
Cadence
173
-
BPM
154
-
%MHR
89.9
-
B/mi
1000
-
Asc(m)
158
-
Surface
Road
Notes & Comments
Cramond - Port Seton
3@7, 5@6.15, 3@7, 1@6, 3@6.15, 2@7
Bonked at 15, cut session short by 3 miles.
Split Summary
===
1) 1m - 6:55(6:55/m) 135/143bpm 112cal 8.67/9.18mph
2) 1m - 6:53(6:53/m) 141/144bpm 113cal 8.72/8.77mph
3) 1m - 6:54(6:54/m) 143/150bpm 113cal 8.7/8.79mph
4) 1m - 6:09(6:09/m) 156/160bpm 112cal 9.76/10.08mph
5) 1m - 6:13(6:13/m) 156/161bpm 114cal 9.64/10.14mph
6) 1m - 6:00(6:00/m) 158/161bpm 111cal 10/10.83mph
7) 1m - 6:11(6:11/m) 160/164bpm 116cal 9.69/9.98mph
8) 1m - 6:08(6:08/m) 161/165bpm 115cal 9.79/9.83mph
9) 1m - 6:50(6:50/m) 152/163bpm 119cal 8.78/9.81mph
10) 1m - 6:50(6:50/m) 149/153bpm 111cal 8.77/8.97mph
11) 1m - 6:54(6:54/m) 148/154bpm 102cal 8.7/8.91mph
12) 1m - 6:01(6:01/m) 162/165bpm 113cal 9.96/10.08mph
13) 1m - 6:16(6:16/m) 162/165bpm 117cal 9.57/10.08mph
14) 1m - 6:17(6:17/m) 165/168bpm 121cal 9.55/9.75mph
15) 1m - 6:12(6:12/m) 167/170bpm 120cal 9.69/9.79mph
16) 1m - 6:55(6:55/m) 151/169bpm 97cal 8.68/9.73mph
17) 1m - 6:51(6:51/m) 156/158bpm 109cal 8.77/8.89mph
18) 0.21m - 1:29(7:04/m) 156/159bpm 23cal 8.5/8.75mph
6:55 6:53 6:54 6:09 6:13 6:00 6:11 6:08 6:50 6:50 6:54 6:01 6:16 6:17 6:12 6:55 6:51 1:29
-
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 |
3:26 |
3:26 |
6:51 |
131 102-143 |
898 |
172 104-176 |
6/5 |
1.00 |
6:55 |
3:29 |
6:58 |
137 122-142 |
954 |
172 170-174 |
2/3 |
1.50 |
10:20 |
3:25 |
6:50 |
142 139-143 |
971 |
171 170-172 |
7/3 |
2.00 |
13:47 |
3:28 |
6:55 |
141 137-144 |
976 |
171 170-172 |
4/9 |
2.50 |
17:13 |
3:25 |
6:50 |
140 126-148 |
958 |
172 170-176 |
5/2 |
3.00 |
20:41 |
3:28 |
6:57 |
144 140-149 |
1000 |
171 170-172 |
5/3 |
3.50 |
23:44 |
3:03 |
6:06 |
155 150-157 |
946 |
175 170-178 |
5/3 |
4.00 |
26:50 |
3:06 |
6:12 |
156 152-159 |
968 |
174 172-176 |
8/11 |
4.50 |
29:57 |
3:07 |
6:13 |
156 154-159 |
971 |
174 172-176 |
4/3 |
5.00 |
33:03 |
3:07 |
6:13 |
155 138-160 |
964 |
174 172-178 |
3/6 |
5.50 |
35:58 |
2:55 |
5:50 |
158 155-160 |
921 |
175 172-180 |
3/4 |
6.00 |
39:04 |
3:05 |
6:10 |
158 157-161 |
975 |
174 172-176 |
5/1 |
6.50 |
42:09 |
3:05 |
6:11 |
159 156-161 |
983 |
175 172-178 |
2/2 |
7.00 |
45:15 |
3:06 |
6:12 |
161 159-163 |
997 |
175 174-178 |
4/3 |
7.50 |
48:18 |
3:04 |
6:07 |
158 138-165 |
967 |
174 172-178 |
6/8 |
8.00 |
51:23 |
3:04 |
6:08 |
161 157-164 |
988 |
174 174-176 |
3/6 |
8.50 |
54:48 |
3:25 |
6:50 |
154 149-163 |
1054 |
172 168-174 |
5/3 |
9.00 |
58:12 |
3:25 |
6:49 |
151 150-152 |
1030 |
172 170-174 |
5/5 |
9.50 |
1:01:37 |
3:25 |
6:49 |
148 132-152 |
1010 |
172 170-176 |
9/4 |
10.00 |
1:05:03 |
3:26 |
6:52 |
149 146-152 |
1022 |
172 170-176 |
3/3 |
10.50 |
1:08:30 |
3:27 |
6:55 |
146 137-149 |
1009 |
171 170-174 |
3/5 |
11.00 |
1:11:57 |
3:26 |
6:53 |
150 147-153 |
1032 |
171 168-174 |
2/3 |
11.50 |
1:14:58 |
3:02 |
6:04 |
160 153-162 |
970 |
174 170-182 |
4/4 |
12.00 |
1:17:58 |
3:00 |
5:59 |
164 161-165 |
981 |
174 174-176 |
4/1 |
12.50 |
1:21:07 |
3:09 |
6:18 |
160 145-165 |
1008 |
173 170-178 |
6/3 |
13.00 |
1:24:14 |
3:07 |
6:15 |
163 160-165 |
1018 |
173 172-176 |
1/7 |
13.50 |
1:27:22 |
3:08 |
6:15 |
164 162-166 |
1026 |
173 172-174 |
6/6 |
14.00 |
1:30:31 |
3:09 |
6:18 |
166 164-167 |
1046 |
172 166-176 |
6/6 |
14.50 |
1:33:38 |
3:07 |
6:13 |
167 165-169 |
1038 |
172 170-176 |
3/3 |
15.00 |
1:36:43 |
3:05 |
6:10 |
165 147-169 |
1018 |
173 170-176 |
9/9 |
15.50 |
1:44:45 |
8:02 +4:37
|
16:04 |
147 120-169 |
2361 |
173 164-176 |
3/2 |
16.00 |
1:48:14 |
3:30 |
6:59 |
153 151-155 |
1069 |
171 168-174 |
1/7 |
16.50 |
1:51:40 |
3:26 |
6:51 |
155 154-156 |
1062 |
171 170-172 |
3/3 |
17.00 |
1:55:05 |
3:25 |
6:50 |
156 154-158 |
1066 |
171 170-172 |
4/1 |
17.21 |
1:56:34 |
1:29 |
7:07 |
156 154-159 |
1109 |
170 166-172 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
172 |
17.2 |
1:51:57 |
6:30 |
Walk |
4.0 |
124 |
0 |
4:37 |
42:06:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:24 |
57.42% |
More |
800m |
2:52 |
5:46 |
61.87% |
More |
1km |
3:38 |
5:51 |
63.81% |
More |
Mile |
5:59 |
5:59 |
66.48% |
More |
5k |
18:58 |
6:06 |
71.33% |
More |
5 miles |
30:41 |
6:08 |
71.58% |
More |
10k |
38:59 |
6:16 |
70.28% |
More |
10 miles |
1:03:33 |
6:21 |
71.16% |
More |
Half |
1:23:37 |
6:23 |
71.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:29 |
5:29 |
72.61 |
5km |
18:14 |
5:52 |
74.22 |
5M |
30:12 |
6:02 |
72.74 |
10km |
38:01 |
6:07 |
72.07 |
10M |
1:02:58 |
6:18 |
71.82 |
Half |
1:23:50 |
6:24 |
70.78 |
20M |
2:11:17 |
6:34 |
71.62 |
Mara |
2:54:47 |
6:40 |
71.73 |
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