Fri 26th Jun 2020 at 6:00pm by Paul N
Run > Long Run
-
Time
3:04:15
-
Miles
16.08
-
Min/mi
11:28
-
Pacing
92%
-
WAVA
40.11
-
Stride(cm)
78
-
Cals
1676
-
Cadence
180
-
BPM
131
-
%MHR
68.5
-
B/mi
1506
-
Asc(m)
317
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:34(10:34/m) 131/137bpm 124cal 5.68/6.18mph
2) 1m - 10:36(10:36/m) 133/142bpm 122cal 5.66/6.05mph
3) 1m - 11:06(11:06/m) 131/138bpm 118cal 5.4/6.12mph
4) 1m - 11:44(11:44/m) 130/138bpm 116cal 5.11/5.61mph
5) 1m - 11:32(11:32/m) 129/136bpm 107cal 5.2/5.78mph
6) 1m - 11:23(11:23/m) 130/137bpm 104cal 5.27/5.55mph
7) 1m - 11:18(11:18/m) 132/145bpm 106cal 5.31/5.8mph
8) 1m - 11:18(11:18/m) 130/133bpm 97cal 5.31/5.57mph
9) 1m - 11:19(11:19/m) 130/135bpm 96cal 5.3/6.05mph
10) 1m - 10:53(10:53/m) 132/136bpm 95cal 5.51/5.95mph
11) 1m - 11:28(11:28/m) 134/141bpm 105cal 5.23/5.95mph
12) 1m - 11:59(11:59/m) 133/136bpm 102cal 5/5.7mph
13) 1m - 11:51(11:51/m) 132/136bpm 96cal 5.06/5.72mph
14) 1m - 11:57(11:57/m) 133/139bpm 95cal 5.02/6.12mph
15) 1m - 12:01(12:01/m) 133/137bpm 91cal 4.99/5.51mph
16) 1m - 12:19(12:19/m) 133/138bpm 95cal 4.87/5.28mph
17) 0.08m - 55(11:47/m) 134/136bpm 7cal 5.09/5.01mph
10:34 10:36 11:06 11:44 11:32 11:23 11:18 11:18 11:19 10:53 11:28 11:59 11:51 11:57 12:01 12:19 55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:24 |
5:24 |
10:49 |
125 82-136 |
1351 |
169 116-180 |
4/5 |
1.00 |
10:34 |
5:10 |
10:20 |
133 129-137 |
1374 |
179 174-182 |
1/9 |
1.50 |
15:43 |
5:09 |
10:18 |
134 131-137 |
1379 |
181 178-186 |
4/4 |
2.00 |
21:10 |
5:27 |
10:55 |
132 129-142 |
1440 |
180 176-184 |
10/8 |
2.50 |
26:52 |
5:41 |
11:22 |
129 118-135 |
1467 |
178 116-184 |
9/7 |
3.00 |
32:17 |
5:25 |
10:50 |
132 127-138 |
1430 |
181 172-184 |
8/9 |
3.50 |
37:51 |
5:35 |
11:10 |
132 127-137 |
1474 |
180 176-184 |
9/8 |
4.00 |
44:01 |
6:09 |
12:19 |
129 115-133 |
1588 |
177 116-182 |
4/4 |
4.50 |
49:49 |
5:49 |
11:37 |
129 120-133 |
1499 |
179 116-184 |
10/8 |
5.00 |
55:32 |
5:43 |
11:27 |
130 125-136 |
1487 |
179 172-184 |
13/12 |
5.50 |
1:01:17 |
5:45 |
11:29 |
131 127-137 |
1505 |
180 170-184 |
9/3 |
6.00 |
1:06:55 |
5:38 |
11:16 |
129 126-137 |
1453 |
181 176-186 |
20/14 |
6.50 |
1:12:26 |
5:31 |
11:02 |
130 128-133 |
1435 |
181 178-184 |
14/21 |
7.00 |
1:18:13 |
5:46 |
11:33 |
134 129-143 |
1547 |
180 116-188 |
13/14 |
7.50 |
1:23:49 |
5:36 |
11:12 |
130 127-133 |
1456 |
181 176-184 |
15/13 |
8.00 |
1:29:31 |
5:42 |
11:24 |
130 127-132 |
1483 |
181 178-184 |
4/4 |
8.50 |
1:35:19 |
5:48 |
11:35 |
130 126-133 |
1507 |
180 178-184 |
5/4 |
9.00 |
1:40:50 |
5:31 |
11:02 |
131 127-133 |
1446 |
181 176-184 |
16/15 |
9.50 |
1:46:27 |
5:37 |
11:13 |
132 129-135 |
1481 |
182 178-186 |
11/8 |
10.00 |
1:51:43 |
5:17 |
10:33 |
132 129-134 |
1393 |
183 180-186 |
14/18 |
10.50 |
1:57:22 |
5:38 |
11:17 |
134 131-139 |
1512 |
183 178-186 |
24/18 |
11.00 |
2:03:11 |
5:50 |
11:39 |
134 130-139 |
1561 |
183 178-190 |
6/13 |
11.50 |
2:09:12 |
6:00 |
12:01 |
133 131-136 |
1598 |
182 170-184 |
8/10 |
12.00 |
2:15:11 |
5:59 |
11:58 |
132 130-135 |
1580 |
182 178-184 |
13/13 |
12.50 |
2:21:10 |
5:59 |
11:58 |
132 129-135 |
1580 |
181 178-186 |
7/7 |
13.00 |
2:27:02 |
5:52 |
11:44 |
133 130-136 |
1561 |
181 178-184 |
9/6 |
13.50 |
2:33:01 |
6:00 |
11:59 |
134 130-138 |
1606 |
180 172-186 |
5/8 |
14.00 |
2:38:59 |
5:58 |
11:56 |
133 129-136 |
1586 |
179 116-184 |
8/10 |
14.50 |
2:44:58 |
5:59 |
11:58 |
134 131-137 |
1604 |
181 170-186 |
10/9 |
15.00 |
2:51:01 |
6:02 |
12:05 |
132 129-137 |
1594 |
182 180-186 |
6/6 |
15.50 |
2:57:09 |
6:08 |
12:17 |
134 130-138 |
1645 |
182 174-186 |
7/1 |
16.00 |
3:03:20 |
6:11 |
12:22 |
133 130-136 |
1645 |
183 178-188 |
5/2 |
16.08 |
3:04:16 |
56 |
11:59 |
134 133-136 |
1607 |
178 172-182 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:06 |
30.44% |
More |
800m |
5:05 |
10:14 |
34.52% |
More |
1km |
6:23 |
10:16 |
36.01% |
More |
Mile |
10:18 |
10:18 |
38.37% |
More |
5k |
33:24 |
10:45 |
40.21% |
More |
5 miles |
55:30 |
11:06 |
39.28% |
More |
10k |
1:09:14 |
11:09 |
39.29% |
More |
10 miles |
1:51:40 |
11:10 |
40.22% |
More |
Half |
2:28:11 |
11:19 |
40.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:59 |
8:59 |
44.00 |
5km |
30:50 |
9:55 |
43.57 |
5M |
51:44 |
10:21 |
42.14 |
10km |
1:05:32 |
10:33 |
41.51 |
10M |
1:49:56 |
11:00 |
40.85 |
Half |
2:27:27 |
11:15 |
39.97 |
20M |
3:53:34 |
11:41 |
39.98 |
Mara |
5:13:17 |
11:57 |
39.75 |
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