Sat 15th Feb 2020 at 11:00am by Nicholls595
Run > Long Run
- heavy rain
- v windy
-
Time
2:13:08
-
Miles
10.20
-
Min/mi
13:03
-
Pacing
86%
-
WAVA
39.02
-
Stride(cm)
76
-
Cals
1468
-
Cadence
161
-
BPM
135
-
%MHR
78.9
-
B/mi
1760
-
Asc(m)
203
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:32(13:32/m) 128/154bpm 172cal 4.43/8.18mph
2) 1m - 13:00(13:00/m) 135/143bpm 168cal 4.62/5.18mph
3) 1m - 13:08(13:08/m) 136/144bpm 164cal 4.57/5.36mph
4) 1m - 12:17(12:17/m) 136/144bpm 143cal 4.88/5.53mph
5) 1m - 12:17(12:17/m) 135/140bpm 130cal 4.88/5.38mph
6) 0.09m - 1:10(12:26/m) 138/143bpm 13cal 4.83/4.88mph
7) 1m - 13:31(13:31/m) 135/142bpm 138cal 4.44/5.01mph
8) 1m - 14:15(14:15/m) 136/145bpm 143cal 4.21/4.88mph
9) 1m - 13:20(13:20/m) 136/142bpm 124cal 4.5/5.28mph
10) 1m - 12:42(12:42/m) 138/147bpm 129cal 4.72/5.07mph
11) 1m - 12:37(12:37/m) 139/144bpm 128cal 4.75/5.09mph
12) 0.11m - 1:17(11:50/m) 145/150bpm 16cal 5.07/5.43mph
Brinsley loop, quick slurp of water, reverse loop
Ran with Dennis
13:32 13:00 13:08 12:17 12:17 1:10 13:31 14:15 13:20 12:42 12:37 1:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
7:08 |
7:08 |
14:17 |
126 92-154 |
1799 |
159 110-242 |
17/3 |
1.00 |
13:31 |
6:22 |
12:45 |
135 127-140 |
1720 |
165 162-168 |
14/3 |
1.50 |
19:45 |
6:15 |
12:29 |
135 124-139 |
1686 |
166 162-168 |
7/6 |
2.00 |
26:32 |
6:47 |
13:33 |
133 118-143 |
1802 |
151 122-168 |
28/1 |
2.50 |
33:35 |
7:03 |
14:06 |
131 119-140 |
1847 |
152 122-168 |
8/7 |
3.00 |
39:40 |
6:05 |
12:11 |
140 136-144 |
1705 |
169 164-172 |
1/23 |
3.50 |
45:22 |
5:42 |
11:24 |
134 129-139 |
1528 |
170 166-174 |
3/19 |
4.00 |
51:56 |
6:34 |
13:08 |
135 122-143 |
1773 |
157 124-170 |
7/14 |
4.50 |
58:02 |
6:06 |
12:12 |
134 130-136 |
1634 |
170 166-174 |
3/16 |
5.00 |
1:04:15 |
6:13 |
12:26 |
136 132-139 |
1690 |
168 164-174 |
4/6 |
5.50 |
1:11:20 |
7:05 +37
|
14:10 |
134 113-142 |
1898 |
161 122-170 |
6/4 |
6.00 |
1:18:03 |
6:44 |
13:27 |
136 129-140 |
1830 |
159 122-174 |
19/0 |
6.50 |
1:25:05 |
7:02 |
14:04 |
135 120-144 |
1899 |
160 122-170 |
8/12 |
7.00 |
1:32:17 |
7:12 |
14:24 |
136 128-143 |
1959 |
150 122-172 |
31/0 |
7.50 |
1:39:26 |
7:09 |
14:17 |
134 119-142 |
1914 |
150 128-176 |
12/3 |
8.00 |
1:45:59 |
6:33 |
13:06 |
135 123-141 |
1767 |
164 122-172 |
6/14 |
8.50 |
1:52:02 |
6:04 |
12:07 |
137 134-140 |
1660 |
170 168-172 |
1/25 |
9.00 |
1:58:39 |
6:36 |
13:13 |
138 128-146 |
1823 |
159 120-174 |
8/5 |
9.50 |
2:04:58 |
6:20 |
12:39 |
139 132-143 |
1758 |
170 166-172 |
1/20 |
10.00 |
2:11:20 |
6:22 |
12:44 |
139 135-143 |
1770 |
170 166-174 |
3/14 |
10.20 |
2:13:45 |
2:25 |
11:59 |
144 141-150 |
1725 |
171 168-174 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.0 |
167 |
9.1 |
1:53:42 |
12:33 |
Walk |
14.9 |
126 |
1.1 |
19:56 |
17:32 |
Still |
0.1 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:45 |
11:04 |
30.83% |
More |
800m |
5:35 |
11:14 |
35.88% |
More |
1km |
7:04 |
11:22 |
36.96% |
More |
Mile |
11:40 |
11:40 |
38.00% |
More |
5k |
38:59 |
12:33 |
38.71% |
More |
5 miles |
1:03:32 |
12:42 |
38.73% |
More |
10k |
1:20:23 |
12:56 |
38.25% |
More |
10 miles |
2:10:31 |
13:03 |
38.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:47 |
10:47 |
41.10 |
5km |
36:47 |
11:50 |
41.02 |
5M |
1:01:33 |
12:19 |
39.98 |
10km |
1:17:52 |
12:32 |
39.49 |
10M |
2:10:19 |
13:02 |
39.03 |
Half |
2:54:32 |
13:19 |
38.28 |
20M |
4:35:54 |
13:48 |
38.37 |
Mara |
6:09:32 |
14:06 |
38.20 |
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