Fri 20th Mar 2020 at 4:00pm by Jon M
Run > Long Run
-
Time
1:26:45
-
Miles
10.05
-
Min/mi
8:38
-
Pacing
93%
-
WAVA
64.70
-
Stride(cm)
119
-
Cals
1046
-
Cadence
156
-
BPM
132
-
%MHR
77.4
-
B/mi
1142
-
Asc(m)
112
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:48(8:48/m) 116/130bpm 92cal 79/85rpm 6.82/0mph
2) 1m - 8:27(8:27/m) 126/130bpm 98cal 79/81rpm 7.1/0mph
3) 1m - 8:21(8:21/m) 128/133bpm 98cal 78/80rpm 7.18/0mph
4) 1m - 8:35(8:35/m) 131/135bpm 103cal 78/80rpm 6.99/0mph
5) 1m - 8:29(8:29/m) 134/137bpm 103cal 78/80rpm 7.07/0mph
6) 1m - 9:11(9:11/m) 136/146bpm 113cal 77/79rpm 6.53/0mph
7) 1m - 8:46(8:46/m) 138/151bpm 110cal 78/80rpm 6.85/0mph
8) 1m - 8:28(8:28/m) 139/150bpm 107cal 78/80rpm 7.08/0mph
9) 1m - 8:26(8:26/m) 139/143bpm 105cal 78/80rpm 7.11/0mph
10) 1m - 8:43(8:43/m) 142/149bpm 111cal 77/79rpm 6.88/0mph
11) 0.05m - 29(9:29/m) 148/159bpm 6cal 77/80rpm 6.33/0mph
8:48 8:27 8:21 8:35 8:29 9:11 8:46 8:28 8:26 8:43 29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:20 |
4:20 |
8:41 |
108 56-128 |
937 |
161 148-170 |
5/6 |
1.00 |
8:48 |
4:28 |
8:55 |
121 116-124 |
1080 |
157 154-160 |
11/0 |
1.50 |
12:59 |
4:11 |
8:23 |
124 123-126 |
1039 |
158 156-160 |
3/5 |
2.00 |
17:15 |
4:16 |
8:32 |
127 123-130 |
1084 |
157 154-160 |
6/4 |
2.50 |
21:26 |
4:10 |
8:21 |
128 124-130 |
1069 |
157 156-160 |
1/6 |
3.00 |
25:37 |
4:11 |
8:22 |
129 122-133 |
1079 |
157 154-160 |
1/9 |
3.50 |
29:50 |
4:13 |
8:26 |
132 129-134 |
1113 |
158 156-160 |
2/7 |
4.00 |
34:12 |
4:22 |
8:44 |
131 127-134 |
1144 |
155 148-158 |
1/6 |
4.50 |
38:26 |
4:14 |
8:28 |
135 133-137 |
1143 |
157 154-160 |
9/1 |
5.00 |
42:41 |
4:15 |
8:31 |
132 127-135 |
1124 |
157 154-160 |
1/8 |
5.50 |
47:04 |
4:23 |
8:46 |
135 131-139 |
1184 |
156 152-158 |
5/0 |
6.00 |
51:52 |
4:48 |
9:36 |
138 134-145 |
1325 |
152 148-156 |
25/0 |
6.50 |
56:27 |
4:34 |
9:09 |
135 132-139 |
1235 |
153 150-156 |
13/2 |
7.00 |
1:00:38 |
4:12 |
8:23 |
142 132-151 |
1191 |
156 152-160 |
0/19 |
7.50 |
1:04:50 |
4:11 |
8:23 |
138 135-145 |
1156 |
156 152-158 |
4/9 |
8.00 |
1:09:07 |
4:17 |
8:34 |
141 134-149 |
1207 |
155 150-158 |
2/9 |
8.50 |
1:13:16 |
4:09 |
8:18 |
139 136-141 |
1155 |
157 154-160 |
3/6 |
9.00 |
1:17:33 |
4:17 |
8:34 |
139 135-143 |
1190 |
155 152-158 |
1/5 |
9.50 |
1:21:52 |
4:19 |
8:39 |
144 139-149 |
1245 |
154 148-158 |
5/5 |
10.00 |
1:26:16 |
4:24 |
8:48 |
140 135-145 |
1231 |
154 150-158 |
8/1 |
10.05 |
1:26:44 |
28 |
9:18 |
150 140-158 |
1396 |
153 152-158 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.0 |
156 |
9.1 |
1:17:12 |
8:31 |
Walk |
11.0 |
151 |
1 |
9:32 |
9:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:50 |
46.39% |
More |
800m |
4:01 |
8:04 |
54.07% |
More |
1km |
5:04 |
8:09 |
55.94% |
More |
Mile |
8:11 |
8:11 |
58.92% |
More |
5k |
26:12 |
8:26 |
62.73% |
More |
5 miles |
42:34 |
8:31 |
63.23% |
More |
10k |
53:34 |
8:37 |
62.89% |
More |
10 miles |
1:26:09 |
8:37 |
64.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:31 |
7:31 |
64.14 |
5km |
25:00 |
8:03 |
65.76 |
5M |
41:23 |
8:17 |
65.04 |
10km |
52:07 |
8:23 |
64.64 |
10M |
1:26:18 |
8:38 |
64.71 |
Half |
1:54:53 |
8:46 |
63.93 |
20M |
2:59:55 |
9:00 |
64.69 |
Mara |
3:59:32 |
9:09 |
64.79 |
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