Fri 10th Jan 2020 at 12:00pm by geordiegirl
Run > Long Run
-
Time
2:19:20
-
Miles
11.70
-
Min/mi
11:55
-
Pacing
0%
-
WAVA
46.93
-
Stride(cm)
88
-
Cals
1478
-
Cadence
154
-
BPM
158
-
%MHR
92.5
-
B/mi
1883
-
Asc(m)
256
-
Hillscore
18
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1m - 11:51(11:51/m) 140/170bpm 126cal 5.06/6.53mph
2) 1m - 11:09(11:09/m) 158/170bpm 130cal 5.38/7.09mph
3) 1m - 11:28(11:28/m) 155/163bpm 135cal 5.23/6.1mph
4) 1m - 11:48(11:48/m) 149/167bpm 126cal 5.08/7.39mph
5) 1m - 9:58(9:58/m) 175/191bpm 125cal 6.02/6.72mph
6) 1m - 11:00(11:00/m) 171/193bpm 128cal 5.46/7.37mph
7) 1m - 11:48(11:48/m) 177/201bpm 130cal 5.09/6.51mph
8) 1m - 13:03(13:03/m) 160/178bpm 119cal 4.6/6.37mph
9) 1m - 10:54(10:54/m) 161/168bpm 124cal 5.51/6.55mph
10) 1m - 13:51(13:51/m) 150/182bpm 113cal 4.33/6.62mph
11) 1m - 13:37(13:37/m) 149/163bpm 131cal 4.4/5.43mph
12) 0.7m - 8:53(12:39/m) 155/163bpm 91cal 4.74/7.18mph
11:51 11:09 11:28 11:48 9:58 11:00 11:48 13:03 10:54 13:51 13:37 8:53
-
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 |
5:50 |
5:50 +11
|
11:40 |
134 101-147 |
1563 |
160 112-170 |
10/6 |
1.00 |
12:02 |
6:12 |
12:25 |
145 136-170 |
1800 |
154 106-244 |
25/8 |
1.50 |
18:53 |
6:51 +1:14
|
13:41 |
157 147-170 |
2148 |
156 122-166 |
11/12 |
2.00 |
24:25 |
5:32 |
11:05 |
159 151-166 |
1762 |
157 122-166 |
5/20 |
2.50 |
30:01 |
5:36 |
11:12 |
158 153-162 |
1770 |
156 80-164 |
3/14 |
3.00 |
35:53 |
5:52 |
11:44 |
152 143-159 |
1784 |
155 120-162 |
8/1 |
3.50 |
44:51 |
8:58 +2:15
|
17:56 |
142 121-151 |
2546 |
149 112-170 |
25/0 |
4.00 |
51:31 |
6:40 +1:36
|
13:20 |
157 134-167 |
2092 |
161 122-168 |
7/8 |
4.50 |
56:16 |
4:45 |
9:30 |
172 165-179 |
1634 |
164 160-168 |
0/34 |
5.00 |
1:01:29 |
5:13 |
10:26 |
178 166-191 |
1858 |
159 122-166 |
0/27 |
5.50 |
1:06:53 |
5:23 |
10:47 |
179 166-192 |
1929 |
159 108-168 |
5/8 |
6.00 |
1:26:57 |
20:04 +14:30
|
40:09 |
159 107-189 |
6383 |
157 120-168 |
4/3 |
6.50 |
1:33:33 |
6:36 +1:01
|
13:12 |
170 140-193 |
2243 |
156 110-246 |
6/4 |
7.00 |
1:39:47 |
6:15 |
12:29 |
181 153-201 |
2260 |
147 122-162 |
28/0 |
7.50 |
1:47:13 |
7:25 |
14:51 |
161 144-177 |
2390 |
146 102-162 |
35/0 |
8.00 |
1:52:50 |
5:37 |
11:14 |
158 141-166 |
1776 |
155 122-166 |
9/5 |
8.50 |
1:57:53 |
5:03 |
10:06 |
164 160-168 |
1658 |
163 158-172 |
0/23 |
9.00 |
2:03:44 |
5:51 |
11:41 |
159 151-164 |
1859 |
151 106-166 |
1/9 |
9.50 |
2:10:34 |
6:50 |
13:40 |
152 136-168 |
2077 |
147 114-164 |
15/5 |
10.00 |
2:17:35 |
7:01 |
14:02 |
149 120-181 |
2092 |
148 114-226 |
16/6 |
10.50 |
2:24:33 |
6:58 |
13:56 |
145 122-159 |
2020 |
144 112-162 |
16/10 |
11.00 |
2:31:21 |
6:48 +9
|
13:36 |
151 140-162 |
2053 |
152 122-164 |
7/29 |
11.50 |
2:37:57 |
6:36 +4
|
13:12 |
154 142-162 |
2033 |
147 122-162 |
8/9 |
11.70 |
2:41:04 |
3:07 +45
|
15:23 |
159 154-163 |
2445 |
159 154-170 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.8 |
160 |
10.7 |
1:57:55 |
12:37 |
Walk |
14.5 |
119 |
1 |
25:54 |
25:54 |
Still |
0.0 |
- |
- |
5 |
- |
Pause |
9.6 |
- |
- |
17:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
44.41% |
More |
800m |
4:36 |
9:15 |
46.08% |
More |
1km |
5:46 |
9:17 |
47.85% |
More |
Mile |
9:38 |
9:38 |
49.00% |
More |
5k |
37:14 |
11:59 |
44.28% |
More |
5 miles |
1:01:00 |
12:12 |
44.10% |
More |
10k |
1:26:58 |
14:00 |
38.73% |
More |
10 miles |
2:17:32 |
13:45 |
40.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:09 |
9:09 |
51.57 |
5km |
32:07 |
10:20 |
51.33 |
5M |
54:23 |
10:53 |
49.47 |
10km |
1:09:10 |
11:08 |
48.70 |
10M |
1:57:06 |
11:43 |
47.39 |
Half |
2:37:54 |
12:03 |
45.90 |
20M |
4:12:13 |
12:37 |
45.21 |
Mara |
5:40:04 |
12:59 |
44.40 |
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Nice work. Well done!