Fri 12th Jun 2020 at 8:00am by Paul N
Run > Long Run
-
Time
4:42:10
-
Miles
28.58
-
Min/mi
9:52
-
Pacing
66%
-
WAVA
49.09
-
Stride(cm)
89
-
Cals
3038
-
Cadence
183
-
BPM
152
-
%MHR
79.1
-
B/mi
1499
-
Asc(m)
835
-
Hillscore
74
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:14(9:14/m) 129/153bpm 99cal 6.49/6.93mph
2) 1m - 8:55(8:55/m) 142/161bpm 110cal 6.73/7.22mph
3) 1m - 9:07(9:07/m) 152/168bpm 120cal 6.58/7.37mph
4) 1m - 10:04(10:04/m) 142/160bpm 112cal 5.96/7.08mph
5) 1m - 8:44(8:44/m) 139/153bpm 88cal 6.87/7.28mph
6) 1m - 9:43(9:43/m) 140/154bpm 95cal 6.18/7.26mph
7) 1m - 9:49(9:49/m) 148/164bpm 115cal 6.11/6.91mph
8) 1m - 8:48(8:48/m) 143/162bpm 82cal 6.81/7.41mph
9) 1m - 10:48(10:48/m) 135/153bpm 76cal 5.55/7.2mph
10) 1m - 10:00(10:00/m) 151/164bpm 121cal 6/7.14mph
11) 1m - 10:26(10:26/m) 161/169bpm 143cal 5.75/6.76mph
12) 1m - 9:18(9:18/m) 146/167bpm 77cal 6.45/7.39mph
13) 1m - 11:28(11:28/m) 146/169bpm 102cal 5.23/6.62mph
14) 1m - 10:20(10:20/m) 142/157bpm 76cal 5.8/7.74mph
15) 1m - 10:52(10:52/m) 153/160bpm 125cal 5.52/7.08mph
16) 1m - 9:06(9:06/m) 148/164bpm 80cal 6.59/7.39mph
17) 1m - 9:22(9:22/m) 147/158bpm 76cal 6.41/7.45mph
18) 1m - 9:35(9:35/m) 147/157bpm 79cal 6.26/7.01mph
19) 1m - 8:58(8:58/m) 147/152bpm 70cal 6.69/6.87mph
20) 1m - 9:28(9:28/m) 146/152bpm 71cal 6.34/6.74mph
21) 1m - 12:37(12:37/m) 138/169bpm 58cal 4.76/6.53mph
22) 1m - 8:56(8:56/m) 153/193bpm 71cal 6.71/7.08mph
23) 1m - 9:23(9:23/m) 188/197bpm 167cal 6.4/6.95mph
24) 1m - 9:16(9:16/m) 188/193bpm 165cal 6.47/6.8mph
25) 1m - 10:49(10:49/m) 177/194bpm 161cal 5.55/6.87mph
26) 1m - 9:37(9:37/m) 186/194bpm 168cal 6.24/6.74mph
27) 1m - 10:51(10:51/m) 178/187bpm 173cal 5.53/6.1mph
28) 1m - 10:25(10:25/m) 159/177bpm 105cal 5.76/6.32mph
29) 0.58m - 6:08(10:38/m) 157/163bpm 53cal 5.64/5.87mph
9:14 8:55 9:07 10:04 8:44 9:43 9:49 8:48 10:48 10:00 10:26 9:18 11:28 10:20 10:52 9:06 9:22 9:35 8:58 9:28 12:37 8:56 9:23 9:16 10:49 9:37 10:51 10:25 6:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:15 |
9:15 |
9:15 |
127 84-152 |
1174 |
178 90-188 |
25/13 |
2.00 |
18:10 |
8:55 |
8:55 |
142 138-161 |
1266 |
186 178-190 |
28/8 |
3.00 |
27:17 |
9:07 |
9:07 |
151 134-168 |
1377 |
185 174-190 |
37/32 |
4.00 |
39:53 |
12:36 +2:32
|
12:36 |
141 100-160 |
1776 |
182 80-192 |
30/24 |
5.00 |
48:37 |
8:44 |
8:44 |
139 129-153 |
1215 |
187 176-192 |
11/53 |
6.00 |
58:20 |
9:43 |
9:43 |
140 130-153 |
1360 |
183 112-192 |
18/26 |
7.00 |
1:08:09 |
9:49 |
9:49 |
149 135-164 |
1462 |
184 162-192 |
43/6 |
8.00 |
1:16:57 |
8:49 |
8:49 |
143 130-162 |
1260 |
185 176-190 |
12/55 |
9.00 |
1:27:45 |
10:48 |
10:48 |
134 101-153 |
1447 |
179 114-192 |
14/10 |
10.00 |
1:37:46 |
10:00 |
10:00 |
151 133-163 |
1511 |
187 116-194 |
49/11 |
11.00 |
1:48:12 |
10:26 |
10:26 |
161 147-169 |
1680 |
186 176-194 |
91/4 |
12.00 |
1:57:31 |
9:19 |
9:19 |
146 132-166 |
1359 |
185 170-192 |
36/101 |
13.00 |
2:08:59 |
11:28 |
11:28 |
147 112-168 |
1686 |
171 104-196 |
62/11 |
14.00 |
2:19:19 |
10:20 |
10:20 |
141 103-157 |
1458 |
183 116-192 |
33/81 |
15.00 |
2:30:11 |
10:51 |
10:51 |
153 142-160 |
1661 |
177 100-192 |
34/96 |
16.00 |
2:39:17 |
9:06 |
9:06 |
148 137-164 |
1347 |
186 110-194 |
12/62 |
17.00 |
2:48:39 |
9:22 |
9:22 |
147 143-156 |
1377 |
186 116-192 |
3/71 |
18.00 |
2:58:14 |
9:35 |
9:35 |
147 130-156 |
1410 |
184 114-192 |
4/6 |
19.00 |
3:07:12 |
8:58 |
8:58 |
147 142-152 |
1318 |
189 182-192 |
4/6 |
20.00 |
3:16:41 |
9:29 |
9:29 |
146 133-151 |
1383 |
185 96-192 |
8/3 |
21.00 |
3:29:17 |
12:36 |
12:36 |
136 93-169 |
1714 |
178 112-192 |
19/7 |
22.00 |
3:38:14 |
8:57 |
8:57 |
154 129-192 |
1377 |
189 180-194 |
2/16 |
23.00 |
3:47:36 |
9:22 |
9:22 |
188 184-196 |
1762 |
189 182-194 |
42/5 |
24.00 |
3:56:52 |
9:16 |
9:16 |
188 184-193 |
1743 |
190 176-194 |
29/2 |
25.00 |
4:07:42 |
10:49 |
10:49 |
178 138-193 |
1926 |
178 112-198 |
4/36 |
26.00 |
4:17:18 |
9:37 |
9:37 |
186 180-194 |
1788 |
186 172-190 |
10/29 |
27.00 |
4:28:10 |
10:51 |
10:51 |
177 154-187 |
1921 |
184 110-192 |
60/0 |
28.00 |
4:38:35 |
10:25 |
10:25 |
159 149-175 |
1657 |
182 102-192 |
20/31 |
28.58 |
4:44:43 |
6:08 |
10:38 |
157 147-162 |
1670 |
185 176-190 |
34/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
123 5.5% |
10:15
|
90 3.0% |
10:49
|
83 20.9% |
18:32
|
80 9.2% |
13:16
|
71 2.1% |
9:32
|
55 4.3% |
8:59
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:38 |
40.29% |
More |
800m |
4:03 |
8:09 |
43.33% |
More |
1km |
5:04 |
8:09 |
45.40% |
More |
Mile |
8:32 |
8:32 |
46.33% |
More |
5k |
28:27 |
9:09 |
47.22% |
More |
5 miles |
46:02 |
9:12 |
47.35% |
More |
10k |
58:52 |
9:28 |
46.21% |
More |
10 miles |
1:36:52 |
9:41 |
46.36% |
More |
Half |
2:08:54 |
9:50 |
46.07% |
More |
20 miles |
3:16:33 |
9:50 |
47.51% |
More |
Mara |
4:19:29 |
9:54 |
47.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
53.65 |
5km |
25:16 |
8:08 |
53.16 |
5M |
42:24 |
8:29 |
51.42 |
10km |
53:42 |
8:39 |
50.66 |
10M |
1:30:05 |
9:01 |
49.85 |
Half |
2:00:49 |
9:13 |
48.78 |
20M |
3:11:24 |
9:34 |
48.79 |
Mara |
4:16:43 |
9:48 |
48.51 |
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