Sun 26th Jan 2020 at 8:00am by Goofee
Run > Long Run
-
Time
2:48:25
-
Miles
15.93
-
Min/mi
10:34
-
Pacing
85%
-
WAVA
50.15
-
Stride(cm)
94
-
Cals
1611
-
Cadence
163
-
BPM
130
-
%MHR
76.4
-
B/mi
1373
-
Asc(m)
189
-
Hillscore
6
-
Surface
Road
Notes & Comments
3 comments
K&A canal with Ross. Hard work at the end of a high mileage week.
Split Summary
===
1) 1m - 9:58(9:58/m) 119/137bpm 117cal 6.02/6.72mph
2) 1m - 9:59(9:59/m) 129/134bpm 130cal 6.01/6.66mph
3) 1m - 9:26(9:26/m) 137/141bpm 133cal 6.36/6.64mph
4) 1m - 9:45(9:45/m) 134/139bpm 129cal 6.15/6.59mph
5) 1m - 9:45(9:45/m) 135/140bpm 127cal 6.15/6.64mph
6) 1m - 9:38(9:38/m) 138/143bpm 128cal 6.23/6.45mph
7) 1m - 9:40(9:40/m) 138/142bpm 126cal 6.2/6.41mph
8) 1m - 9:55(9:55/m) 137/143bpm 121cal 6.05/6.49mph
9) 1m - 10:35(10:35/m) 131/139bpm 89cal 5.67/6.3mph
10) 1m - 10:45(10:45/m) 129/134bpm 71cal 5.58/6.12mph
11) 1m - 10:56(10:56/m) 129/133bpm 71cal 5.49/5.93mph
12) 1m - 11:34(11:34/m) 130/141bpm 82cal 5.19/5.8mph
13) 1m - 11:06(11:06/m) 130/136bpm 79cal 5.4/5.55mph
14) 1m - 11:15(11:15/m) 129/135bpm 74cal 5.33/5.78mph
15) 1m - 13:57(13:57/m) 121/132bpm 63cal 4.3/5.82mph
16) 0.93m - 10:11(10:58/m) 129/163bpm 71cal 5.47/6.14mph
9:58 9:59 9:26 9:45 9:45 9:38 9:40 9:55 10:35 10:45 10:56 11:34 11:06 11:15 13:57 10:11
-
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 |
5:04 |
5:04 |
10:09 |
113 50-137 |
1146 |
164 122-174 |
5/4 |
1.00 |
9:58 |
4:53 |
9:47 |
123 120-125 |
1203 |
169 164-176 |
5/6 |
1.50 |
14:56 |
4:58 |
9:57 |
128 124-133 |
1274 |
168 162-172 |
7/6 |
2.00 |
19:56 |
5:00 |
10:00 |
129 123-134 |
1290 |
167 162-172 |
6/8 |
2.50 |
24:42 |
4:45 |
9:31 |
137 134-140 |
1304 |
168 164-172 |
5/6 |
3.00 |
29:24 |
4:42 |
9:25 |
137 133-140 |
1289 |
169 166-172 |
4/3 |
3.50 |
34:14 |
4:50 |
9:40 |
135 130-139 |
1305 |
167 164-170 |
4/5 |
4.00 |
39:08 |
4:54 |
9:49 |
134 129-136 |
1315 |
167 162-170 |
2/3 |
4.50 |
44:03 |
4:54 |
9:49 |
135 129-140 |
1325 |
166 154-172 |
3/4 |
5.00 |
48:53 |
4:50 |
9:41 |
136 134-139 |
1317 |
166 162-170 |
4/6 |
5.50 |
53:44 |
4:50 |
9:41 |
137 132-140 |
1326 |
167 162-170 |
4/5 |
6.00 |
58:31 |
4:48 |
9:35 |
138 135-141 |
1323 |
168 154-180 |
3/7 |
6.50 |
1:03:22 |
4:51 |
9:42 |
138 135-141 |
1339 |
168 166-172 |
4/5 |
7.00 |
1:08:12 |
4:49 |
9:38 |
138 133-142 |
1330 |
168 164-172 |
5/7 |
7.50 |
1:13:03 |
4:52 |
9:43 |
137 132-142 |
1332 |
168 164-172 |
3/3 |
8.00 |
1:18:07 |
5:03 |
10:06 |
136 134-142 |
1375 |
166 160-170 |
4/3 |
8.50 |
1:23:28 |
5:21 |
10:43 |
134 117-139 |
1435 |
158 116-170 |
6/4 |
9.00 |
1:28:42 |
5:14 |
10:28 |
127 114-130 |
1328 |
165 162-168 |
6/6 |
9.50 |
1:34:05 |
5:24 |
10:47 |
130 126-134 |
1402 |
164 158-166 |
3/5 |
10.00 |
1:39:26 |
5:21 |
10:41 |
127 121-134 |
1357 |
163 132-166 |
3/4 |
10.50 |
1:44:41 |
5:16 |
10:31 |
129 126-132 |
1357 |
164 160-168 |
2/6 |
11.00 |
1:50:22 |
5:40 |
11:21 |
128 120-132 |
1452 |
163 124-168 |
3/5 |
11.50 |
1:56:05 |
5:43 |
11:27 |
130 124-133 |
1488 |
161 124-166 |
3/3 |
12.00 |
2:01:56 |
5:51 |
11:42 |
130 123-141 |
1520 |
162 128-166 |
2/4 |
12.50 |
2:07:29 |
5:33 |
11:07 |
129 126-134 |
1433 |
162 158-166 |
3/4 |
13.00 |
2:13:03 |
5:33 |
11:07 |
131 129-136 |
1456 |
162 150-166 |
6/7 |
13.50 |
2:18:43 |
5:40 |
11:21 |
129 122-135 |
1463 |
163 124-168 |
5/5 |
14.00 |
2:24:18 |
5:35 |
11:10 |
129 123-133 |
1441 |
163 122-168 |
5/7 |
14.50 |
2:30:14 |
5:56 |
11:53 |
125 115-131 |
1485 |
157 114-168 |
9/5 |
15.00 |
2:38:14 |
8:00 |
15:59 |
114 67-129 |
1823 |
127 112-166 |
41/1 |
15.50 |
2:44:02 |
5:48 |
11:36 |
133 121-163 |
1543 |
161 122-168 |
8/8 |
15.93 |
2:48:25 |
4:23 |
10:17 |
128 124-132 |
1316 |
166 162-168 |
1/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.8 |
165 |
15.3 |
2:37:54 |
10:18 |
Walk |
6.2 |
124 |
0.6 |
10:29 |
17:14 |
Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:09 |
37.75% |
More |
800m |
4:38 |
9:19 |
44.00% |
More |
1km |
5:48 |
9:19 |
45.82% |
More |
Mile |
9:26 |
9:26 |
47.76% |
More |
5k |
29:57 |
9:38 |
51.22% |
More |
5 miles |
48:14 |
9:39 |
51.90% |
More |
10k |
1:00:09 |
9:41 |
52.03% |
More |
10 miles |
1:39:17 |
9:56 |
52.16% |
More |
Half |
2:14:03 |
10:14 |
51.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:57 |
8:57 |
50.33 |
5km |
29:47 |
9:35 |
51.51 |
5M |
49:19 |
9:52 |
50.76 |
10km |
1:02:05 |
9:59 |
50.41 |
10M |
1:42:49 |
10:17 |
50.37 |
Half |
2:16:53 |
10:27 |
49.70 |
20M |
3:34:21 |
10:43 |
50.30 |
Mara |
4:45:23 |
10:54 |
50.37 |
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Are you running back now?
Thankfully not! 😂 Catching the train to Newbury was the much easier half of the trip 😊