Sat 14th Mar 2020 at 10:00am by hellen
Run > Long Run
-
Time
2:50:18
-
Miles
20.11
-
Min/mi
8:28
-
Pacing
20%
-
WAVA
64.99
-
Stride(cm)
105
-
Cals
1596
-
Cadence
180
-
BPM
157
-
%MHR
91.5
-
B/mi
1333
-
Asc(m)
239
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:07(9:07/m) 138/160bpm 82cal
2) 1m - 8:56(8:56/m) 146/154bpm 85cal
3) 1m - 7:56(7:56/m) 154/164bpm 82cal
4) 1m - 7:51(7:51/m) 159/166bpm 84cal
5) 1m - 8:40(8:40/m) 145/166bpm 68cal
6) 1m - 9:04(9:04/m) 147/156bpm 71cal
7) 1m - 8:04(8:04/m) 152/159bpm 71cal
8) 1m - 7:50(7:50/m) 156/163bpm 76cal
9) 1m - 8:51(8:51/m) 142/172bpm 52cal
10) 1m - 9:06(9:06/m) 141/159bpm 58cal
11) 1m - 8:04(8:04/m) 162/178bpm 85cal
12) 1m - 7:51(7:51/m) 162/170bpm 83cal
13) 1m - 8:54(8:54/m) 158/176bpm 82cal
14) 1m - 9:13(9:13/m) 165/182bpm 96cal
15) 1m - 7:57(7:57/m) 175/187bpm 93cal
16) 1m - 7:51(7:51/m) 183/192bpm 99cal
17) 1m - 9:01(9:01/m) 168/185bpm 91cal
18) 0.54m - 4:54(9:03/m) 168/177bpm 49cal
19) 0.09m - 34(6:29/m) 178/184bpm 6cal
20) 0.1m - 52(8:48/m) 178/186bpm 10cal
21) 0.13m - 52(6:46/m) 171/177bpm 9cal
22) 0.1m - 53(9:08/m) 176/182bpm 10cal
23) 0.12m - 45(6:13/m) 182/187bpm 9cal
24) 0.11m - 58(8:53/m) 176/187bpm 11cal
25) 0.12m - 46(6:43/m) 175/177bpm 8cal
26) 0.1m - 57(9:25/m) 177/183bpm 11cal
27) 0.1m - 37(6:26/m) 171/177bpm 6cal
28) 0.11m - 59(9:09/m) 173/178bpm 10cal
29) 0.13m - 50(6:41/m) 173/178bpm 9cal
30) 0.24m - 2:09(8:53/m) 161/180bpm 16cal
31) 0.13m - 52(6:36/m) 166/170bpm 7cal
32) 0.13m - 1:07(8:43/m) 169/173bpm 11cal
33) 0.13m - 53(7:05/m) 173/177bpm 9cal
34) 0.75m - 7:02(9:23/m) 161/181bpm 47cal
9:07 8:56 7:56 7:51 8:40 9:04 8:04 7:50 8:51 9:06 8:04 7:51 8:54 9:13 7:57 7:51 9:01 4:54 34 52 52 53 45 58 46 57 37 59 50 2:09 52 1:07 53 7:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:16 |
9:16 +10
|
9:16 |
136 88-159 |
1260 |
179 120-182 |
4/19 |
2.00 |
18:12 |
8:56 |
8:56 |
146 136-154 |
1305 |
179 176-184 |
13/10 |
3.00 |
26:19 |
8:07 +11
|
8:07 |
154 143-164 |
1250 |
181 166-184 |
15/11 |
4.00 |
34:17 |
7:58 +7
|
7:58 |
159 153-166 |
1266 |
181 162-184 |
7/14 |
5.00 |
45:09 |
10:52 +2:13
|
10:52 |
145 108-166 |
1575 |
180 168-184 |
7/14 |
6.00 |
54:12 |
9:03 |
9:03 |
147 136-156 |
1331 |
178 170-182 |
15/9 |
7.00 |
1:02:24 |
8:12 +8
|
8:12 |
151 139-159 |
1237 |
181 168-184 |
16/10 |
8.00 |
1:10:23 |
7:59 +9
|
7:59 |
156 149-163 |
1245 |
181 146-184 |
10/12 |
9.00 |
1:26:34 |
16:11 +7:21
|
16:11 |
141 92-172 |
2283 |
179 110-190 |
10/14 |
10.00 |
1:39:01 |
12:27 +3:20
|
12:27 |
140 101-159 |
1742 |
178 94-182 |
16/6 |
11.00 |
1:47:11 |
8:11 +8
|
8:11 |
162 150-178 |
1325 |
181 156-186 |
9/14 |
12.00 |
1:55:12 |
8:00 +10
|
8:00 |
162 154-170 |
1297 |
182 170-184 |
7/14 |
13.00 |
2:06:18 |
11:06 +2:12
|
11:06 |
157 121-176 |
1742 |
180 162-184 |
14/13 |
14.00 |
2:16:39 |
10:22 +1:09
|
10:22 |
164 140-182 |
1699 |
178 138-182 |
16/6 |
15.00 |
2:24:46 |
8:07 +10
|
8:07 |
175 164-187 |
1420 |
181 146-186 |
11/15 |
16.00 |
2:32:54 |
8:08 +17
|
8:08 |
183 172-192 |
1490 |
182 156-186 |
9/17 |
17.00 |
2:46:23 |
13:28 +4:27
|
13:28 |
168 131-185 |
2264 |
180 92-184 |
13/14 |
18.00 |
2:55:40 |
9:17 +53
|
9:17 |
172 159-186 |
1596 |
183 172-202 |
7/9 |
19.00 |
3:05:44 |
10:04 +2:07
|
10:04 |
171 132-186 |
1722 |
186 168-206 |
5/6 |
20.00 |
3:15:43 |
9:59 +1:17
|
9:59 |
164 140-179 |
1638 |
183 176-200 |
18/4 |
20.11 |
3:16:44 |
1:01 |
9:34 |
159 156-161 |
1521 |
180 178-182 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.6 |
180 |
20.1 |
2:49:52 |
9:26 |
Walk |
3.3 |
122 |
0 |
7:06 |
6:20:42 |
Still |
0.1 |
- |
- |
10 |
- |
Pause |
9.1 |
- |
- |
19:36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:24 |
51.18% |
More |
800m |
3:42 |
7:27 |
55.71% |
More |
1km |
4:43 |
7:35 |
56.97% |
More |
Mile |
7:41 |
7:41 |
59.55% |
More |
5k |
25:54 |
8:20 |
61.67% |
More |
5 miles |
43:55 |
8:47 |
59.34% |
More |
10k |
53:59 |
8:41 |
60.43% |
More |
10 miles |
1:35:09 |
9:31 |
56.42% |
More |
Half |
2:07:06 |
9:42 |
55.50% |
More |
20 miles |
3:15:42 |
9:47 |
56.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:05 |
6:05 |
75.14 |
5km |
21:25 |
6:54 |
74.57 |
5M |
36:19 |
7:16 |
71.75 |
10km |
46:14 |
7:26 |
70.56 |
10M |
1:18:25 |
7:51 |
68.46 |
Half |
1:45:49 |
8:05 |
66.21 |
20M |
2:49:16 |
8:28 |
65.02 |
Mara |
3:48:26 |
8:43 |
63.75 |
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