Sat 18th Jul 2020 at 1:00pm by BigEvilC
Run > Medium Long Run
-
Time
1:33:10
-
Miles
11.05
-
Min/mi
8:26
-
Pacing
80%
-
WAVA
61.72
-
Stride(cm)
115
-
Cals
1447
-
Cadence
166
-
BPM
138
-
%MHR
78.6
-
B/mi
1166
-
Surface
Road
Notes & Comments
hot longish run along river east and pace not too bad
considering...Split Summary
===
1) 1m - 8:24(8:24/m) 128/139bpm 123cal
2) 1m - 8:26(8:26/m) 134/139bpm 130cal
3) 1m - 8:31(8:31/m) 136/141bpm 132cal
4) 1m - 8:28(8:28/m) 137/143bpm 130cal
5) 1m - 8:31(8:31/m) 138/143bpm 132cal
6) 1m - 8:21(8:21/m) 139/144bpm 128cal
7) 1m - 8:14(8:14/m) 140/145bpm 129cal
8) 1m - 8:37(8:37/m) 142/145bpm 137cal
9) 1m - 8:25(8:25/m) 142/146bpm 132cal
10) 1m - 8:29(8:29/m) 143/153bpm 130cal
11) 1m - 8:14(8:14/m) 147/154bpm 136cal
12) 0.05m - 29(8:46/m) 153/155bpm 8cal
8:24 8:26 8:31 8:28 8:31 8:21 8:14 8:37 8:25 8:29 8:14 29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:20 |
4:20 |
8:39 |
120 70-136 |
1039 |
166 162-172 |
1.00 |
8:30 |
4:10 +6
|
8:21 |
132 126-139 |
1102 |
167 158-172 |
1.50 |
12:41 |
4:11 |
8:21 |
133 128-135 |
1111 |
167 162-172 |
2.00 |
16:57 |
4:17 |
8:33 |
135 130-139 |
1155 |
166 164-170 |
2.50 |
21:16 |
4:18 |
8:37 |
135 128-139 |
1163 |
166 160-172 |
3.00 |
25:28 |
4:12 |
8:24 |
137 134-140 |
1151 |
167 164-172 |
3.50 |
29:39 |
4:12 |
8:23 |
139 131-143 |
1166 |
165 164-172 |
4.00 |
34:27 |
4:47 +31
|
9:34 |
134 118-140 |
1283 |
164 100-170 |
4.50 |
38:51 |
4:24 +7
|
8:48 |
137 131-141 |
1206 |
165 162-170 |
5.00 |
43:21 |
4:30 +17
|
9:00 |
138 131-142 |
1243 |
166 162-174 |
5.50 |
48:32 |
5:11 +59
|
10:21 |
137 118-142 |
1419 |
167 158-174 |
6.00 |
52:48 |
4:16 +7
|
8:32 |
140 135-144 |
1195 |
165 102-172 |
6.50 |
56:54 |
4:06 |
8:12 |
141 137-145 |
1157 |
165 164-170 |
7.00 |
1:01:24 |
4:30 +22
|
9:00 |
139 130-145 |
1251 |
165 110-170 |
7.50 |
1:05:46 |
4:22 |
8:43 |
141 137-145 |
1230 |
165 164-168 |
8.00 |
1:10:01 |
4:15 |
8:31 |
142 139-145 |
1208 |
166 164-174 |
8.50 |
1:14:24 |
4:23 +12
|
8:45 |
142 136-146 |
1243 |
166 162-172 |
9.00 |
1:18:39 |
4:15 |
8:30 |
142 139-144 |
1207 |
166 162-170 |
9.50 |
1:23:59 |
5:20 +1:04
|
10:40 |
139 127-146 |
1483 |
167 164-178 |
10.00 |
1:28:30 |
4:31 +18
|
9:02 |
146 138-153 |
1320 |
165 108-172 |
10.50 |
1:32:28 |
3:58 |
7:57 |
146 141-154 |
1160 |
167 164-172 |
11.00 |
1:36:44 |
4:16 |
8:31 |
148 141-152 |
1262 |
166 158-172 |
11.05 |
1:37:14 |
30 |
9:04 |
153 150-155 |
1388 |
167 164-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.9 |
166 |
11 |
1:33:07 |
8:41 |
Walk |
1.3 |
105 |
0 |
1:20 |
3:40:41 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
2.8 |
- |
- |
2:46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:42 |
44.87% |
More |
800m |
3:56 |
7:55 |
51.81% |
More |
1km |
4:58 |
7:59 |
53.52% |
More |
Mile |
8:08 |
8:08 |
55.35% |
More |
5k |
26:11 |
8:26 |
58.59% |
More |
5 miles |
43:18 |
8:40 |
57.83% |
More |
10k |
54:21 |
8:45 |
57.57% |
More |
10 miles |
1:28:06 |
8:49 |
58.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:00 |
7:00 |
64.35 |
5km |
23:45 |
7:39 |
64.60 |
5M |
39:39 |
7:56 |
63.14 |
10km |
50:07 |
8:04 |
62.44 |
10M |
1:23:40 |
8:22 |
61.90 |
Half |
1:51:55 |
8:33 |
60.79 |
20M |
2:56:32 |
8:50 |
61.07 |
Mara |
3:56:07 |
9:01 |
60.88 |
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