-
Time
1:57:44
-
Miles
14.36
-
Min/mi
8:12
-
Pacing
83%
-
WAVA
56.01
-
Stride(cm)
116
-
Cals
1290
-
Cadence
169
-
BPM
156
-
%MHR
91.5
-
B/mi
1283
-
Surface
Road
Notes & Comments
Newstead abbey long run. found it hard going
Split Summary
===
1) 1m - 8:28(8:28/m) 138/157bpm 97cal 7.08/7.53mph
2) 1m - 8:21(8:21/m) 158/177bpm 115cal 7.18/7.89mph
3) 1m - 8:06(8:06/m) 172/184bpm 123cal 7.41/7.91mph
4) 1m - 8:03(8:03/m) 169/176bpm 120cal 7.45/7.66mph
5) 1m - 8:06(8:06/m) 163/176bpm 111cal 7.4/7.6mph
6) 1m - 8:29(8:29/m) 165/184bpm 114cal 7.08/7.62mph
7) 1m - 8:15(8:15/m) 159/167bpm 96cal 7.27/7.81mph
8) 1m - 8:18(8:18/m) 158/166bpm 92cal 7.23/7.33mph
9) 1m - 7:59(7:59/m) 155/164bpm 74cal 7.52/7.64mph
10) 1m - 8:09(8:09/m) 153/166bpm 62cal 7.37/7.66mph
11) 1m - 7:54(7:54/m) 154/161bpm 64cal 7.59/8.33mph
12) 1m - 8:15(8:15/m) 157/169bpm 78cal 7.27/7.99mph
13) 1m - 8:36(8:36/m) 149/160bpm 50cal 6.97/8.12mph
14) 1m - 7:53(7:53/m) 153/169bpm 63cal 7.6/8.75mph
15) 0.36m - 2:50(7:50/m) 160/164bpm 31cal 7.65/7.85mph
8:28 8:21 8:06 8:03 8:06 8:29 8:15 8:18 7:59 8:09 7:54 8:15 8:36 7:53 2:50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:12 |
4:12 |
8:24 |
125 74-139 |
1051 |
180 174-184 |
1.00 |
8:28 |
4:16 |
8:32 |
147 136-157 |
1254 |
175 168-180 |
1.50 |
13:20 |
4:52 +36
|
9:44 |
148 137-156 |
1440 |
171 116-182 |
2.00 |
17:26 |
4:05 |
8:11 |
168 152-177 |
1375 |
169 166-174 |
2.50 |
21:37 |
4:12 +9
|
8:23 |
171 166-177 |
1434 |
171 166-176 |
3.00 |
25:40 |
4:03 |
8:05 |
173 168-184 |
1399 |
172 166-178 |
3.50 |
29:43 |
4:03 |
8:06 |
170 167-175 |
1377 |
168 166-176 |
4.00 |
33:43 |
4:00 |
8:01 |
169 164-175 |
1354 |
169 166-176 |
4.50 |
37:55 |
4:12 +11
|
8:23 |
164 157-176 |
1376 |
169 166-172 |
5.00 |
42:18 |
4:23 +18
|
8:46 |
162 155-168 |
1421 |
170 166-172 |
5.50 |
46:20 |
4:02 |
8:04 |
167 161-184 |
1347 |
168 164-170 |
6.00 |
50:47 |
4:27 |
8:55 |
162 151-172 |
1443 |
169 166-174 |
6.50 |
54:53 |
4:06 |
8:11 |
160 154-167 |
1311 |
168 164-174 |
7.00 |
59:02 |
4:09 |
8:18 |
158 154-164 |
1311 |
168 164-176 |
7.50 |
1:03:16 |
4:14 |
8:28 |
157 152-165 |
1329 |
167 166-174 |
8.00 |
1:07:20 |
4:05 |
8:09 |
159 152-166 |
1296 |
168 164-174 |
8.50 |
1:11:43 |
4:23 +19
|
8:46 |
154 141-162 |
1350 |
168 164-174 |
9.00 |
1:15:38 |
3:54 |
7:49 |
156 147-164 |
1219 |
168 164-174 |
9.50 |
1:19:57 |
4:19 +11
|
8:38 |
150 142-166 |
1296 |
168 164-176 |
10.00 |
1:23:58 |
4:01 |
8:02 |
155 144-161 |
1245 |
167 166-170 |
10.50 |
1:28:04 |
4:06 |
8:12 |
152 146-160 |
1246 |
168 162-174 |
11.00 |
1:31:52 |
3:49 |
7:37 |
156 153-160 |
1188 |
167 164-168 |
11.50 |
1:35:58 |
4:06 |
8:11 |
162 150-168 |
1327 |
168 166-178 |
12.00 |
1:40:08 |
4:10 |
8:19 |
153 144-158 |
1273 |
169 164-180 |
12.50 |
1:44:45 |
4:37 +29
|
9:15 |
150 145-157 |
1387 |
167 162-172 |
13.00 |
1:49:59 |
5:14 +46
|
10:28 |
142 113-159 |
1485 |
168 116-172 |
13.50 |
1:53:53 |
3:54 |
7:48 |
149 139-161 |
1161 |
168 160-176 |
14.00 |
1:57:53 |
4:00 |
8:00 |
158 146-168 |
1264 |
167 164-174 |
14.36 |
2:00:43 |
2:50 |
7:51 |
160 157-164 |
1257 |
168 162-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
169 |
14.4 |
1:57:40 |
8:20 |
Walk |
0.8 |
116 |
0 |
1:00 |
49:41:08 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
1.7 |
- |
- |
2:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:10 |
43.16% |
More |
800m |
3:47 |
7:36 |
46.93% |
More |
1km |
4:45 |
7:38 |
48.84% |
More |
Mile |
7:49 |
7:49 |
50.89% |
More |
5k |
25:02 |
8:03 |
54.06% |
More |
5 miles |
40:56 |
8:11 |
53.66% |
More |
10k |
51:13 |
8:15 |
53.49% |
More |
10 miles |
1:22:31 |
8:15 |
54.80% |
More |
Half |
1:49:16 |
8:20 |
54.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:26 |
6:26 |
61.88 |
5km |
22:10 |
7:08 |
61.05 |
5M |
37:15 |
7:27 |
58.97 |
10km |
47:13 |
7:36 |
58.02 |
10M |
1:19:21 |
7:56 |
56.99 |
Half |
1:46:31 |
8:08 |
55.70 |
20M |
2:48:58 |
8:27 |
55.64 |
Mara |
3:46:50 |
8:39 |
55.27 |
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