Sat 4th Jul 2020 at 4:00am by Sorequads
Run > Long Run
-
Time
1:58:56
-
Miles
15.03
-
Min/mi
7:55
-
Pacing
79%
-
WAVA
56.94
-
Stride(cm)
113
-
Cadence
179
-
BPM
147
-
%MHR
89.2
-
B/mi
1164
-
Asc(m)
409
-
Hillscore
35
-
Surface
Mixed
Notes & Comments
Saturday squad with Olly and Alex. Great fun again. Aggs felt steeper!
Split Summary
===
1) 1m - 9:13(9:13/m) 126/142bpm
2) 1m - 8:30(8:30/m) 133/143bpm
3) 1m - 8:07(8:07/m) 135/143bpm
4) 1m - 7:57(7:57/m) 145/152bpm
5) 1m - 7:38(7:38/m) 151/160bpm
6) 1m - 9:00(9:00/m) 138/145bpm
7) 1m - 10:15(10:15/m) 149/165bpm
8) 1m - 8:59(8:59/m) 174/180bpm
9) 1m - 7:41(7:41/m) 161/178bpm
10) 1m - 7:25(7:25/m) 142/159bpm
11) 1m - 7:14(7:14/m) 137/156bpm
12) 1m - 8:38(8:38/m) 155/178bpm
13) 1m - 7:41(7:41/m) 166/178bpm
14) 1m - 7:01(7:01/m) 146/150bpm
15) 1m - 7:25(7:25/m) 150/154bpm
16) 0.03m - 12(7:44/m) 149/151bpm
9:13 8:30 8:07 7:57 7:38 9:00 10:15 8:59 7:41 7:25 7:14 8:38 7:41 7:01 7:25 12
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:18 |
5:18 |
10:37 |
120 94-129 |
1274 |
173 154-188 |
7/4 |
| 1.00 |
9:13 |
3:54 |
7:49 |
133 122-142 |
1040 |
184 170-200 |
4/2 |
| 1.50 |
13:48 |
4:35 |
9:10 |
131 118-143 |
1201 |
178 130-198 |
3/3 |
| 2.00 |
17:41 |
3:53 |
7:47 |
134 131-140 |
1043 |
184 172-200 |
5/4 |
| 2.50 |
21:28 |
3:47 |
7:33 |
135 130-140 |
1020 |
184 170-200 |
1/2 |
| 3.00 |
25:48 |
4:20 |
8:40 |
135 116-143 |
1169 |
177 134-198 |
10/4 |
| 3.50 |
29:45 |
3:57 |
7:54 |
144 142-146 |
1138 |
184 168-198 |
17/0 |
| 4.00 |
33:46 |
4:01 |
8:02 |
146 141-152 |
1172 |
179 164-194 |
21/1 |
| 4.50 |
37:25 |
3:39 |
7:18 |
152 146-160 |
1109 |
183 164-198 |
2/16 |
| 5.00 |
41:24 |
4:00 |
8:00 |
149 141-160 |
1191 |
184 172-198 |
4/3 |
| 5.50 |
45:58 |
4:33 |
9:06 |
138 105-141 |
1256 |
181 148-196 |
2/8 |
| 6.00 |
50:24 |
4:27 |
8:54 |
138 105-145 |
1227 |
175 150-194 |
19/0 |
| 6.50 |
55:31 |
5:07 |
10:14 |
143 133-151 |
1464 |
174 146-194 |
20/9 |
| 7.00 |
1:00:39 |
5:08 |
10:16 |
156 142-165 |
1601 |
172 150-190 |
75/0 |
| 7.50 |
1:05:21 |
4:42 |
9:24 |
173 163-180 |
1625 |
172 152-188 |
59/0 |
| 8.00 |
1:09:37 |
4:16 |
8:33 |
174 162-180 |
1487 |
179 164-194 |
46/0 |
| 8.50 |
1:13:26 |
3:49 |
7:38 |
170 161-178 |
1298 |
180 168-198 |
9/15 |
| 9.00 |
1:17:20 |
3:54 |
7:47 |
151 144-175 |
1176 |
183 168-198 |
15/2 |
| 9.50 |
1:21:12 |
3:52 |
7:44 |
147 137-159 |
1138 |
179 152-198 |
14/6 |
| 10.00 |
1:24:44 |
3:32 |
7:04 |
136 126-142 |
960 |
183 168-198 |
0/19 |
| 10.50 |
1:28:33 |
3:49 |
7:37 |
140 126-156 |
1067 |
179 164-196 |
9/17 |
| 11.00 |
1:31:59 |
3:26 |
6:52 |
134 125-152 |
921 |
180 164-198 |
1/38 |
| 11.50 |
1:36:18 |
4:19 |
8:38 |
148 129-164 |
1279 |
178 162-198 |
27/13 |
| 12.00 |
1:40:37 |
4:19 |
8:38 |
162 136-178 |
1399 |
172 150-192 |
14/50 |
| 12.50 |
1:44:30 |
3:53 |
7:47 |
174 171-178 |
1354 |
172 144-192 |
0/100 |
| 13.00 |
1:48:17 |
3:47 |
7:33 |
159 127-174 |
1201 |
181 166-208 |
0/40 |
| 13.50 |
1:51:42 |
3:25 |
6:50 |
144 132-149 |
985 |
187 172-202 |
0/14 |
| 14.00 |
1:55:17 |
3:35 |
7:11 |
148 147-150 |
1062 |
182 160-198 |
0/8 |
| 14.50 |
1:59:07 |
3:50 |
7:39 |
149 145-154 |
1141 |
180 160-194 |
0/5 |
| 15.00 |
2:02:43 |
3:36 |
7:12 |
151 146-153 |
1087 |
182 166-198 |
2/3 |
| 15.03 |
2:02:56 |
13 |
8:31 |
149 147-151 |
1268 |
181 172-184 |
0/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
230 4.9% |
8:54
|
|
49 2.3% |
8:08
|
|
29 2.4% |
9:50
|
|
27 7.0% |
9:13
|
|
14 6.7% |
8:57
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
76.0 |
182 |
12 |
1:33:23 |
7:46 |
| Walk |
24.0 |
165 |
3 |
29:33 |
9:49 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:35 |
6:24 |
47.01% |
More |
| 800m |
3:19 |
6:40 |
51.53% |
More |
| 1km |
4:07 |
6:38 |
54.33% |
More |
| Mile |
6:50 |
6:50 |
56.65% |
More |
| 5k |
22:41 |
7:18 |
57.97% |
More |
| 5 miles |
37:49 |
7:34 |
56.57% |
More |
| 10k |
46:51 |
7:32 |
57.09% |
More |
| 10 miles |
1:21:17 |
8:08 |
54.39% |
More |
| Half |
1:45:33 |
8:03 |
55.42% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:44 |
6:44 |
57.48 |
| 5km |
22:22 |
7:12 |
58.77 |
| 5M |
37:02 |
7:24 |
57.76 |
| 10km |
46:38 |
7:30 |
57.36 |
| 10M |
1:17:13 |
7:43 |
57.25 |
| Half |
1:42:49 |
7:51 |
56.46 |
| 20M |
2:41:00 |
8:03 |
57.13 |
| Mara |
3:34:21 |
8:11 |
57.22 |
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