Sun 15th Mar 2020 at 7:00am by westmoors
Run > Long Run
-
Time
3:22:22
-
Miles
19.81
-
Min/mi
10:13
-
Pacing
94%
-
WAVA
55.79
-
Stride(cm)
93
-
Cals
1775
-
Cadence
170
-
BPM
136
-
%MHR
80.9
-
B/mi
1388
-
Asc(m)
229
-
Hillscore
7
-
Surface
Road
Notes & Comments
Struggled for the last few miles. Mix of tiredness and the wind!
Split Summary
===
1) 1m - 9:54(9:54/m) 133/142bpm 100cal 6.06/6.35mph
2) 1m - 9:57(9:57/m) 140/144bpm 104cal 6.03/6.7mph
3) 1m - 10:23(10:23/m) 139/144bpm 108cal 5.78/6.39mph
4) 1m - 9:51(9:51/m) 138/142bpm 101cal 6.09/6.55mph
5) 1m - 9:55(9:55/m) 136/140bpm 97cal 6.05/6.82mph
6) 1m - 9:48(9:48/m) 133/135bpm 89cal 6.12/6.7mph
7) 1m - 9:57(9:57/m) 132/135bpm 81cal 6.03/6.24mph
8) 1m - 10:14(10:14/m) 133/140bpm 83cal 5.86/6.43mph
9) 1m - 10:17(10:17/m) 137/140bpm 95cal 5.84/6.43mph
10) 1m - 9:35(9:35/m) 131/137bpm 68cal 6.26/7.12mph
11) 1m - 10:06(10:06/m) 134/139bpm 78cal 5.94/6.32mph
12) 1m - 10:11(10:11/m) 135/140bpm 84cal 5.9/6.49mph
13) 1m - 10:14(10:14/m) 134/138bpm 78cal 5.86/6.41mph
14) 1m - 10:18(10:18/m) 134/138bpm 79cal 5.82/6.12mph
15) 1m - 10:45(10:45/m) 136/139bpm 88cal 5.58/6.28mph
16) 1m - 10:35(10:35/m) 137/141bpm 90cal 5.67/6.12mph
17) 1m - 10:24(10:24/m) 137/140bpm 88cal 5.76/6.45mph
18) 1m - 10:25(10:25/m) 138/142bpm 88cal 5.76/6.24mph
19) 1m - 10:48(10:48/m) 140/144bpm 95cal 5.56/6.26mph
20) 0.81m - 8:44(10:46/m) 141/143bpm 81cal 5.57/6.14mph
9:54 9:57 10:23 9:51 9:55 9:48 9:57 10:14 10:17 9:35 10:06 10:11 10:14 10:18 10:45 10:35 10:24 10:25 10:48 8:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:53 |
9:53 |
9:53 |
132 97-142 |
1304 |
172 118-180 |
6/6 |
2.00 |
19:50 |
9:57 |
9:57 |
140 136-143 |
1394 |
171 124-178 |
6/9 |
3.00 |
30:13 |
10:23 |
10:23 |
139 136-144 |
1443 |
171 162-174 |
17/8 |
4.00 |
40:04 |
9:51 |
9:51 |
138 135-142 |
1360 |
172 168-176 |
17/11 |
5.00 |
50:00 |
9:55 |
9:55 |
136 131-140 |
1349 |
171 168-176 |
9/12 |
6.00 |
59:48 |
9:48 |
9:48 |
133 130-135 |
1304 |
171 164-174 |
4/13 |
7.00 |
1:09:45 |
9:57 |
9:57 |
132 129-135 |
1313 |
170 168-174 |
5/4 |
8.00 |
1:19:59 |
10:14 |
10:14 |
133 128-140 |
1362 |
171 156-174 |
18/5 |
9.00 |
1:30:16 |
10:17 |
10:17 |
137 131-140 |
1409 |
171 168-174 |
28/7 |
10.00 |
1:39:51 |
9:35 |
9:35 |
131 126-137 |
1255 |
171 168-174 |
8/35 |
11.00 |
1:49:57 |
10:06 |
10:06 |
134 128-139 |
1353 |
171 168-176 |
18/13 |
12.00 |
2:00:07 |
10:10 |
10:10 |
135 128-140 |
1374 |
170 162-174 |
15/22 |
13.00 |
2:10:22 |
10:14 |
10:14 |
134 131-138 |
1372 |
169 122-174 |
3/10 |
14.00 |
2:20:40 |
10:18 |
10:18 |
135 131-138 |
1391 |
169 166-174 |
4/7 |
15.00 |
2:31:25 |
10:45 |
10:45 |
136 133-139 |
1462 |
168 134-172 |
22/3 |
16.00 |
2:42:00 |
10:35 |
10:35 |
137 131-141 |
1450 |
169 164-174 |
11/15 |
17.00 |
2:52:25 |
10:24 |
10:24 |
137 134-140 |
1426 |
169 166-174 |
9/16 |
18.00 |
3:02:50 |
10:25 |
10:25 |
138 133-142 |
1438 |
169 164-172 |
10/12 |
19.00 |
3:13:37 |
10:48 |
10:48 |
140 135-144 |
1511 |
169 166-172 |
7/6 |
19.81 |
3:22:22 |
8:45 |
10:47 |
141 137-143 |
1520 |
169 142-172 |
5/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
170 |
19.8 |
3:21:56 |
10:12 |
Walk |
0.2 |
128 |
0 |
26 |
23:56 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
43.78% |
More |
800m |
4:37 |
9:18 |
45.81% |
More |
1km |
5:48 |
9:20 |
47.63% |
More |
Mile |
9:32 |
9:32 |
49.52% |
More |
5k |
30:34 |
9:50 |
53.94% |
More |
5 miles |
49:33 |
9:55 |
54.31% |
More |
10k |
1:01:48 |
9:57 |
54.51% |
More |
10 miles |
1:39:46 |
9:59 |
55.62% |
More |
Half |
2:11:20 |
10:02 |
55.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:53 |
7:53 |
59.85 |
5km |
27:02 |
8:42 |
60.98 |
5M |
45:20 |
9:04 |
59.35 |
10km |
57:24 |
9:14 |
58.68 |
10M |
1:36:17 |
9:38 |
57.63 |
Half |
2:09:07 |
9:51 |
56.13 |
20M |
3:24:29 |
10:13 |
55.76 |
Mara |
4:34:12 |
10:28 |
55.07 |
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