Fri 10th Jan 2020 at 5:00pm by Keegan
Run > Long Run
-
Time
1:41:54
-
Miles
12.02
-
Min/mi
8:29
-
Pacing
80%
-
WAVA
53.75
-
Stride(cm)
114
-
Cals
1486
-
Cadence
167
-
BPM
164
-
%MHR
84.8
-
B/mi
1388
-
Asc(m)
178
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:03(8:03/m) 154/167bpm 113cal
2) 1m - 8:15(8:15/m) 170/180bpm 129cal
3) 1m - 8:11(8:11/m) 164/173bpm 123cal
4) 1m - 8:22(8:22/m) 167/173bpm 129cal
5) 1m - 8:31(8:31/m) 168/175bpm 133cal
6) 1m - 8:25(8:25/m) 168/175bpm 130cal
7) 1m - 8:33(8:33/m) 169/174bpm 132cal
8) 1m - 8:31(8:31/m) 167/175bpm 128cal
9) 1m - 8:31(8:31/m) 167/174bpm 127cal
10) 1m - 8:55(8:55/m) 158/172bpm 114cal
11) 1m - 9:11(9:11/m) 158/166bpm 113cal
12) 1m - 8:17(8:17/m) 161/170bpm 113cal
13) 0.02m - 11(9:00/m) 166/167bpm 2cal
8:03 8:15 8:11 8:22 8:31 8:25 8:33 8:31 8:31 8:55 9:11 8:17 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:57 |
3:57 |
7:54 |
141 91-157 |
1114 |
169 166-172 |
6/6 |
1.00 |
8:03 |
4:06 |
8:12 |
162 157-167 |
1329 |
171 166-176 |
9/4 |
1.50 |
12:10 |
4:07 |
8:13 |
171 162-179 |
1406 |
170 168-174 |
10/1 |
2.00 |
16:19 |
4:09 |
8:18 |
169 164-180 |
1402 |
168 164-172 |
8/6 |
2.50 |
20:43 |
4:24 +19
|
8:48 |
163 155-168 |
1435 |
167 164-170 |
3/14 |
3.00 |
24:48 |
4:05 |
8:11 |
165 155-173 |
1349 |
168 166-170 |
4/8 |
3.50 |
29:12 |
4:24 +17
|
8:48 |
166 160-171 |
1460 |
168 166-172 |
8/6 |
4.00 |
33:39 |
4:28 +12
|
8:55 |
168 163-172 |
1498 |
168 162-170 |
10/1 |
4.50 |
38:10 |
4:30 +12
|
9:00 |
169 162-175 |
1521 |
167 166-170 |
5/4 |
5.00 |
42:33 |
4:23 +9
|
8:47 |
168 162-172 |
1476 |
168 162-170 |
4/5 |
5.50 |
46:44 |
4:11 |
8:22 |
169 165-172 |
1413 |
168 166-170 |
3/8 |
6.00 |
51:33 |
4:49 +36
|
9:38 |
167 159-175 |
1610 |
169 166-172 |
8/3 |
6.50 |
55:49 |
4:16 |
8:33 |
169 167-174 |
1445 |
168 166-176 |
5/3 |
7.00 |
1:00:37 |
4:47 +31
|
9:35 |
168 158-172 |
1609 |
167 164-170 |
4/5 |
7.50 |
1:04:52 |
4:16 |
8:32 |
168 160-175 |
1432 |
166 162-168 |
10/7 |
8.00 |
1:09:46 |
4:53 +39
|
9:47 |
165 153-171 |
1614 |
167 164-172 |
4/15 |
8.50 |
1:13:55 |
4:09 |
8:18 |
165 156-171 |
1371 |
168 164-176 |
8/9 |
9.00 |
1:18:17 |
4:22 |
8:43 |
169 164-174 |
1474 |
168 166-172 |
15/5 |
9.50 |
1:23:09 |
4:52 +15
|
9:44 |
159 147-172 |
1548 |
160 116-170 |
5/14 |
10.00 |
1:27:57 |
4:48 +31
|
9:37 |
157 150-164 |
1509 |
162 88-172 |
4/12 |
10.50 |
1:32:53 |
4:56 +5
|
9:52 |
161 151-166 |
1587 |
158 112-170 |
18/6 |
11.00 |
1:38:14 |
5:21 +1:00
|
10:42 |
154 141-163 |
1647 |
163 112-170 |
10/6 |
11.50 |
1:42:20 |
4:06 |
8:11 |
160 155-164 |
1311 |
165 160-168 |
3/19 |
12.00 |
1:46:50 |
4:30 +20
|
9:00 |
162 154-170 |
1458 |
166 160-170 |
6/4 |
12.02 |
1:47:02 |
12 |
10:57 |
167 167-167 |
1830 |
170 170-170 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
17 3.1% |
11:32
|
13 1.1% |
8:52
|
12 1.6% |
8:09
|
12 1.6% |
8:48
|
12 1.2% |
8:16
|
12 1.1% |
9:02
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.6 |
167 |
11.9 |
1:39:57 |
8:46 |
Walk |
2.1 |
113 |
0.1 |
2:21 |
22:39 |
Still |
0.1 |
- |
- |
9 |
- |
Pause |
4.1 |
- |
- |
4:35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
40.49% |
More |
800m |
3:56 |
7:54 |
45.15% |
More |
1km |
4:58 |
8:00 |
46.63% |
More |
Mile |
8:00 |
8:00 |
49.78% |
More |
5k |
25:41 |
8:16 |
52.68% |
More |
5 miles |
42:33 |
8:31 |
51.62% |
More |
10k |
53:22 |
8:35 |
51.33% |
More |
10 miles |
1:27:57 |
8:48 |
51.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:07 |
7:07 |
55.94 |
5km |
23:58 |
7:43 |
56.46 |
5M |
39:52 |
7:58 |
55.10 |
10km |
50:18 |
8:06 |
54.47 |
10M |
1:23:41 |
8:22 |
54.04 |
Half |
1:51:44 |
8:32 |
53.10 |
20M |
2:55:42 |
8:47 |
53.51 |
Mara |
3:54:34 |
8:57 |
53.45 |
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