Sat 22nd Feb 2020 at 9:00am by slowblonde
Run > Long Run
-
Time
2:34:48
-
Miles
13.40
-
Min/mi
11:33
-
Pacing
9%
-
WAVA
44.67
-
Stride(cm)
77
-
Cals
782
-
Cadence
181
-
BPM
128
-
%MHR
71.1
-
B/mi
1478
-
Asc(m)
285
-
Hillscore
3
-
Surface
Road
Notes & Comments
With Eimear + Deirdre 1st 7 + Aine 1st 2
Split Summary
===
1) 1m - 11:21(11:21/m) 147/183bpm 98cal 5.28/5.72mph
2) 0.17m - 2:00(11:39/m) 93/176bpm 4cal 5.15/5.53mph
3) 1m - 11:39(11:39/m) 162/185bpm 112cal 5.15/5.61mph
4) 1m - 11:39(11:39/m) 134/186bpm 75cal 5.15/5.61mph
5) 1m - 11:51(11:51/m) 157/188bpm 104cal 5.07/5.47mph
6) 1m - 11:38(11:38/m) 109/185bpm 38cal 5.15/6.01mph
7) 1m - 12:12(12:12/m) 93/182bpm 21cal 4.92/5.87mph
8) 1m - 11:53(11:53/m) 91/145bpm 22cal 5.05/5.72mph
9) 1m - 11:33(11:33/m) 108/169bpm 44cal 5.2/5.74mph
10) 1m - 11:07(11:07/m) 97/163bpm 29cal 5.4/5.89mph
11) 0.59m - 6:39(11:21/m) 90/98bpm 14cal 5.29/6.22mph
12) 1m - 11:13(11:13/m) 106/186bpm 44cal 5.35/6.16mph
13) 1m - 11:30(11:30/m) 143/187bpm 86cal 5.22/5.85mph
14) 1m - 11:28(11:28/m) 134/187bpm 70cal 5.23/6.1mph
15) 0.31m - 3:36(11:31/m) 136/186bpm 21cal 5.21/5.59mph
11:21 2:00 11:39 11:39 11:51 11:38 12:12 11:53 11:33 11:07 6:39 11:13 11:30 11:28 3:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:40 |
5:40 |
11:20 |
127 57-183 |
1440 |
179 176-184 |
11/9 |
1.00 |
11:22 |
5:42 |
11:24 |
154 89-183 |
1755 |
180 174-184 |
9/9 |
1.50 |
24:30 |
13:08 +7:26
|
26:16 |
123 79-184 |
3231 |
181 176-184 |
9/8 |
2.00 |
30:26 |
5:56 |
11:51 |
171 103-184 |
2027 |
181 170-184 |
11/13 |
2.50 |
36:22 |
5:56 |
11:52 |
129 65-182 |
1531 |
177 118-190 |
9/8 |
3.00 |
42:09 |
5:47 |
11:34 |
158 85-186 |
1828 |
182 178-186 |
15/16 |
3.50 |
54:33 |
12:25 +6:40
|
24:50 |
152 83-188 |
3774 |
183 118-188 |
8/7 |
4.00 |
1:00:32 |
5:59 |
11:58 |
148 87-186 |
1770 |
183 176-190 |
21/17 |
4.50 |
1:06:32 |
5:59 |
11:59 |
116 86-184 |
1390 |
181 118-188 |
22/19 |
5.00 |
1:13:10 |
6:39 +1:01
|
13:17 |
131 88-185 |
1741 |
183 176-188 |
7/15 |
5.50 |
1:19:43 |
6:32 +11
|
13:05 |
90 81-97 |
1177 |
174 118-184 |
17/6 |
6.00 |
1:25:39 |
5:56 |
11:52 |
104 88-181 |
1233 |
181 168-184 |
14/23 |
6.50 |
1:31:40 |
6:01 |
12:02 |
83 61-92 |
999 |
169 120-190 |
12/10 |
7.00 |
1:37:33 |
5:54 |
11:47 |
93 86-121 |
1096 |
184 180-188 |
7/11 |
7.50 |
1:43:28 |
5:55 |
11:49 |
120 88-150 |
1418 |
180 118-188 |
9/9 |
8.00 |
1:49:12 |
5:44 |
11:29 |
97 88-132 |
1113 |
183 178-188 |
9/12 |
8.50 |
1:58:57 |
9:45 +4:15
|
19:30 |
117 89-168 |
2281 |
183 118-190 |
9/10 |
9.00 |
2:05:02 |
6:05 +27
|
12:11 |
98 89-142 |
1194 |
184 180-188 |
5/5 |
9.50 |
2:15:30 |
10:27 +4:51
|
20:55 |
90 74-97 |
1882 |
175 126-190 |
19/15 |
10.00 |
2:21:14 |
5:44 |
11:28 |
101 63-183 |
1158 |
174 122-188 |
4/10 |
10.50 |
2:27:04 |
5:50 +26
|
11:40 |
107 86-184 |
1249 |
183 118-190 |
3/6 |
11.00 |
2:32:55 |
5:51 |
11:42 |
135 91-186 |
1579 |
183 118-188 |
4/8 |
11.50 |
2:38:34 |
5:39 |
11:17 |
138 93-186 |
1558 |
185 180-190 |
7/5 |
12.00 |
2:44:41 |
6:07 +11
|
12:15 |
137 89-185 |
1678 |
179 122-188 |
6/6 |
12.50 |
2:50:21 |
5:40 |
11:20 |
163 90-187 |
1847 |
184 180-188 |
7/6 |
13.00 |
2:56:11 |
5:50 +16
|
11:41 |
136 92-186 |
1588 |
184 178-190 |
10/13 |
13.07 |
2:57:01 |
50 |
11:58 |
103 99-108 |
1233 |
184 182-186 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.3 |
182 |
12.8 |
2:29:44 |
12:24 |
Walk |
10.1 |
125 |
0.3 |
18:45 |
1:00:49 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
4.6 |
- |
- |
8:31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:35 |
10:25 |
34.53% |
More |
800m |
5:21 |
10:46 |
36.90% |
More |
1km |
6:47 |
10:55 |
37.97% |
More |
Mile |
11:12 |
11:12 |
39.18% |
More |
5k |
35:54 |
11:33 |
42.68% |
More |
5 miles |
1:00:11 |
12:02 |
41.53% |
More |
10k |
1:18:43 |
12:40 |
39.74% |
More |
10 miles |
2:07:23 |
12:44 |
40.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:09 |
10:09 |
43.20 |
5km |
33:22 |
10:44 |
45.92 |
5M |
54:59 |
11:00 |
45.46 |
10km |
1:09:05 |
11:07 |
45.28 |
10M |
1:53:51 |
11:23 |
45.15 |
Half |
2:31:10 |
11:32 |
44.35 |
20M |
3:55:43 |
11:47 |
44.62 |
Mara |
5:12:59 |
11:57 |
44.43 |
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