Sun 12th Jul 2020 at 3:00pm by rwelpton
Run > Long Run
- breezy
- v warm
-
Time
2:29:38
-
Miles
16.17
-
Min/mi
9:15
-
Pacing
42%
-
WAVA
49.13
-
Stride(cm)
105
-
Cals
1843
-
Cadence
165
-
BPM
149
-
%MHR
87
-
B/mi
1377
-
Asc(m)
279
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:43(9:11/m) 148/159bpm 76cal
2) 0.62m - 5:22(8:38/m) 150/155bpm 75cal
3) 0.62m - 5:42(9:11/m) 146/153bpm 76cal
4) 0.62m - 5:32(8:54/m) 147/151bpm 75cal
5) 0.62m - 5:46(9:17/m) 146/153bpm 74cal
6) 0.62m - 5:30(8:51/m) 148/152bpm 73cal
7) 0.62m - 5:34(8:58/m) 149/153bpm 73cal
8) 0.62m - 5:44(9:13/m) 149/153bpm 74cal
9) 0.62m - 5:45(9:15/m) 147/156bpm 69cal
10) 0.62m - 5:46(9:17/m) 149/153bpm 74cal
11) 0.62m - 5:52(9:27/m) 145/156bpm 65cal
12) 0.62m - 5:46(9:16/m) 148/152bpm 71cal
13) 0.62m - 5:37(9:02/m) 145/153bpm 62cal
14) 0.62m - 5:38(9:04/m) 146/153bpm 63cal
15) 0.62m - 5:44(9:14/m) 147/153bpm 64cal
16) 0.62m - 5:38(9:03/m) 149/152bpm 68cal
17) 0.62m - 5:47(9:19/m) 147/153bpm 64cal
18) 0.62m - 5:37(9:02/m) 151/154bpm 69cal
19) 0.62m - 5:46(9:18/m) 153/156bpm 73cal
20) 0.62m - 6:05(9:47/m) 149/155bpm 66cal
21) 0.62m - 5:52(9:27/m) 146/154bpm 56cal
22) 0.62m - 6:01(9:42/m) 155/158bpm 78cal
23) 0.62m - 5:52(9:26/m) 152/157bpm 71cal
24) 0.62m - 5:44(9:13/m) 155/159bpm 73cal
25) 0.62m - 6:10(9:55/m) 157/163bpm 81cal
26) 0.62m - 5:56(9:33/m) 157/160bpm 78cal
27) 0.01m - 9(11:09/m) 158/158bpm 2cal
5:43 5:22 5:42 5:32 5:46 5:30 5:34 5:44 5:45 5:46 5:52 5:46 5:37 5:38 5:44 5:38 5:47 5:37 5:46 6:05 5:52 6:01 5:52 5:44 6:10 5:56 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:01 |
5:01 +25
|
10:03 |
147 120-159 |
1476 |
161 156-164 |
7/6 |
1.00 |
9:26 |
4:25 |
8:50 |
150 146-155 |
1324 |
161 158-166 |
2/4 |
1.50 |
14:00 |
4:34 +5
|
9:08 |
147 138-154 |
1341 |
161 154-170 |
1/14 |
2.00 |
18:24 |
4:24 |
8:49 |
147 136-153 |
1295 |
162 160-170 |
3/16 |
2.50 |
23:05 |
4:41 +8
|
9:22 |
148 140-151 |
1386 |
163 160-166 |
9/13 |
3.00 |
28:39 |
5:34 +51
|
11:07 |
146 125-152 |
1624 |
166 160-238 |
10/13 |
3.50 |
33:00 |
4:21 |
8:43 |
147 142-151 |
1281 |
163 160-168 |
4/7 |
4.00 |
37:25 |
4:25 |
8:50 |
150 146-152 |
1325 |
163 160-166 |
7/9 |
4.50 |
42:21 |
4:56 +25
|
9:53 |
149 142-153 |
1472 |
163 160-166 |
12/10 |
5.00 |
47:01 |
4:40 |
9:20 |
148 146-151 |
1381 |
163 160-166 |
6/5 |
5.50 |
53:16 |
6:14 +1:36
|
12:28 |
144 115-155 |
1796 |
164 160-168 |
8/9 |
6.00 |
57:52 |
4:37 |
9:14 |
149 146-151 |
1375 |
163 160-166 |
5/6 |
6.50 |
1:03:03 |
5:11 +23
|
10:21 |
149 134-155 |
1542 |
164 160-168 |
12/6 |
7.00 |
1:07:41 |
4:38 |
9:15 |
144 134-149 |
1333 |
163 160-166 |
3/9 |
7.50 |
1:12:18 |
4:37 |
9:14 |
148 143-151 |
1367 |
164 160-166 |
10/6 |
8.00 |
1:19:38 |
7:20 +2:50
|
14:41 |
144 113-152 |
2114 |
165 162-168 |
6/8 |
8.50 |
1:24:11 |
4:33 |
9:06 |
147 143-151 |
1339 |
166 164-170 |
4/6 |
9.00 |
1:32:32 |
8:20 +3:43
|
16:41 |
144 119-152 |
2402 |
168 162-172 |
9/6 |
9.50 |
1:37:05 |
4:33 |
9:07 |
147 142-151 |
1339 |
167 162-170 |
10/7 |
10.00 |
1:41:37 |
4:32 |
9:05 |
150 145-152 |
1361 |
167 164-172 |
6/4 |
10.50 |
1:47:12 |
5:35 +52
|
11:10 |
146 129-153 |
1630 |
168 164-172 |
9/9 |
11.00 |
1:51:40 |
4:28 |
8:56 |
150 147-154 |
1341 |
167 164-170 |
7/8 |
11.50 |
1:56:19 |
4:38 |
9:17 |
152 149-156 |
1411 |
167 164-174 |
7/11 |
12.00 |
2:00:55 |
4:37 |
9:14 |
153 151-155 |
1412 |
169 166-172 |
11/9 |
12.50 |
2:09:50 |
8:55 +4:08
|
17:49 |
146 120-154 |
2602 |
168 158-172 |
9/5 |
13.00 |
2:16:23 |
6:33 +1:39
|
13:05 |
145 120-154 |
1897 |
168 162-174 |
14/3 |
13.50 |
2:21:15 |
4:53 |
9:45 |
154 152-157 |
1503 |
169 162-178 |
11/10 |
14.00 |
2:25:46 |
4:30 |
9:01 |
154 151-158 |
1388 |
167 164-172 |
8/10 |
14.50 |
2:31:00 |
5:14 +21
|
10:28 |
152 146-155 |
1591 |
168 162-172 |
9/15 |
15.00 |
2:35:43 |
4:43 |
9:25 |
156 153-160 |
1469 |
170 162-174 |
15/2 |
15.50 |
2:41:01 |
5:19 +22
|
10:37 |
157 146-162 |
1668 |
169 154-174 |
15/3 |
16.00 |
2:45:45 |
4:44 |
9:28 |
157 154-158 |
1487 |
168 166-172 |
4/4 |
16.17 |
2:47:26 |
1:41 |
9:57 |
157 155-160 |
1562 |
171 166-174 |
5/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.2 |
165 |
16.2 |
2:29:22 |
10:20 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
16 |
- |
Pause |
9.6 |
- |
- |
17:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:30 |
40.40% |
More |
800m |
4:09 |
8:20 |
41.54% |
More |
1km |
5:18 |
8:31 |
42.62% |
More |
Mile |
8:41 |
8:41 |
44.90% |
More |
5k |
28:43 |
9:15 |
46.10% |
More |
5 miles |
46:26 |
9:17 |
46.33% |
More |
10k |
59:10 |
9:31 |
45.43% |
More |
10 miles |
1:41:03 |
10:06 |
43.94% |
More |
Half |
2:16:52 |
10:27 |
42.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
49.74 |
5km |
26:02 |
8:23 |
50.85 |
5M |
43:07 |
8:37 |
49.88 |
10km |
54:18 |
8:44 |
49.50 |
10M |
1:29:54 |
8:59 |
49.39 |
Half |
1:59:42 |
9:08 |
48.70 |
20M |
3:07:27 |
9:22 |
49.27 |
Mara |
4:09:34 |
9:32 |
49.35 |
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