Sun 12th Jan 2020 at 9:00am by richmac
Run > Long Run
-
Time
1:05:41
-
Miles
7.46
-
Min/mi
8:48
-
Pacing
87%
-
WAVA
53.99
-
Stride(cm)
113
-
Cals
865
-
Cadence
162
-
BPM
156
-
%MHR
92.1
-
B/mi
1370
-
Asc(m)
241
-
Hillscore
13
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:45(8:45/m) 143/159bpm 105cal 6.85/0mph
2) 1m - 8:13(8:13/m) 152/160bpm 104cal 7.31/0mph
3) 1m - 8:25(8:25/m) 155/161bpm 109cal 7.13/0mph
4) 1m - 9:33(9:33/m) 166/176bpm 135cal 6.28/0mph
5) 1m - 8:32(8:32/m) 149/171bpm 103cal 7.04/0mph
6) 1m - 9:26(9:26/m) 150/172bpm 115cal 6.36/0mph
7) 1m - 8:38(8:38/m) 174/184bpm 135cal 6.95/0mph
8) 0.46m - 4:10(8:59/m) 166/181bpm 59cal 6.68/0mph
8:45 8:13 8:25 9:33 8:32 9:26 8:38 4:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:46 |
2:46 +38
|
11:04 |
125 76-141 |
1383 |
161 154-166 |
10/2 |
0.50 |
5:04 |
2:18 |
9:13 |
147 139-155 |
1355 |
163 156-168 |
11/13 |
0.75 |
7:10 |
2:06 |
8:24 |
148 138-159 |
1244 |
164 158-168 |
4/17 |
1.00 |
9:20 |
2:10 |
8:40 |
150 146-153 |
1301 |
165 162-168 |
7/3 |
1.25 |
11:24 |
2:03 |
8:14 |
148 144-153 |
1218 |
164 160-166 |
7/3 |
1.50 |
13:26 |
2:02 |
8:08 |
148 145-152 |
1203 |
164 160-170 |
3/9 |
1.75 |
15:33 |
2:07 |
8:28 |
154 149-158 |
1304 |
167 164-170 |
20/6 |
2.00 |
17:33 |
2:00 |
8:02 |
156 152-159 |
1253 |
166 160-168 |
8/14 |
2.25 |
19:35 |
2:01 |
8:05 |
154 149-159 |
1245 |
166 164-168 |
4/16 |
2.50 |
21:34 |
2:00 |
7:59 |
156 154-160 |
1245 |
164 156-170 |
2/10 |
2.75 |
23:40 |
2:06 |
8:23 |
154 149-160 |
1290 |
163 160-166 |
3/6 |
3.00 |
25:58 |
2:18 |
9:11 |
156 152-160 |
1432 |
162 156-166 |
8/4 |
3.25 |
28:26 |
2:29 |
9:55 |
165 155-174 |
1636 |
158 148-162 |
23/0 |
3.50 |
30:54 |
2:28 |
9:52 |
165 160-169 |
1628 |
160 156-166 |
6/1 |
3.75 |
33:17 |
2:23 |
9:32 |
163 158-167 |
1553 |
159 154-162 |
18/0 |
4.00 |
35:31 |
2:14 |
8:54 |
169 163-176 |
1505 |
162 158-168 |
12/4 |
4.25 |
37:41 |
2:10 |
8:39 |
155 140-170 |
1342 |
165 162-168 |
5/1 |
4.50 |
39:40 |
2:00 |
7:59 |
145 139-153 |
1157 |
162 156-168 |
4/9 |
4.75 |
41:49 |
2:09 |
8:35 |
151 147-157 |
1295 |
164 158-166 |
6/10 |
5.00 |
44:03 |
2:14 |
8:55 |
144 135-151 |
1283 |
162 158-166 |
6/9 |
5.25 |
46:18 |
2:15 |
9:01 |
147 140-152 |
1326 |
161 156-164 |
6/11 |
5.50 |
48:40 |
2:22 |
9:29 |
146 144-149 |
1384 |
160 158-162 |
16/0 |
5.75 |
51:08 |
2:27 |
9:50 |
147 143-153 |
1445 |
157 154-166 |
13/0 |
6.00 |
53:28 |
2:21 |
9:23 |
160 149-172 |
1500 |
159 156-162 |
8/4 |
6.25 |
55:42 |
2:13 |
8:52 |
176 169-181 |
1562 |
161 158-164 |
5/5 |
6.50 |
57:44 |
2:02 |
8:08 |
176 169-179 |
1432 |
161 158-166 |
0/29 |
6.75 |
59:54 |
2:10 |
8:41 |
175 171-179 |
1521 |
160 154-164 |
4/9 |
7.00 |
1:02:07 |
2:13 |
8:51 |
172 166-183 |
1522 |
159 154-162 |
4/8 |
7.25 |
1:04:12 |
2:06 |
8:22 |
177 171-181 |
1481 |
161 158-164 |
3/16 |
7.47 |
1:06:20 |
2:08 |
9:39 |
155 143-173 |
1497 |
159 154-162 |
3/11 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.6 |
163 |
6.3 |
53:59 |
8:40 |
Walk |
17.5 |
156 |
1.2 |
11:43 |
9:59 |
Pause |
0.9 |
- |
- |
38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
42.04% |
More |
800m |
3:56 |
7:55 |
48.44% |
More |
1km |
4:57 |
7:58 |
50.13% |
More |
Mile |
8:05 |
8:05 |
52.34% |
More |
5k |
26:34 |
8:33 |
54.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:48 |
7:48 |
54.19 |
5km |
25:57 |
8:21 |
55.41 |
5M |
42:59 |
8:36 |
54.44 |
10km |
54:07 |
8:43 |
53.99 |
10M |
1:29:37 |
8:58 |
53.87 |
Half |
1:59:18 |
9:06 |
53.12 |
20M |
3:06:50 |
9:21 |
53.75 |
Mara |
4:08:45 |
9:30 |
53.83 |
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