Mon 20th Jul 2020 at 4:00am by SpottyDog
Run > Medium Long Run
-
Time
1:06:10
-
Miles
6.21
-
Min/mi
10:39
-
Pacing
83%
-
WAVA
46.67
-
Stride(cm)
99
-
Cadence
153
-
BPM
144
-
%MHR
77.6
-
B/mi
1539
-
Asc(m)
119
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.56km - 4:00(7:10/km) 109/122bpm 72/81rpm 8.37/13.1kmph
2) 0.07km - 30(7:03/km) 119/125bpm 66/78rpm 8.54/11.6kmph
3) 1km - 7:03(7:04/km) 119/144bpm 74/89rpm 8.48/13.1kmph
4) 0.59km - 4:00(6:47/km) 138/151bpm 78/89rpm 8.84/13.9kmph
5) 0.04km - 30(12:12/km) 137/150bpm 72/76rpm 4.88/8.1kmph
6) 0.63km - 4:00(6:22/km) 138/147bpm 77/79rpm 9.44/11.4kmph
7) 0.05km - 30(10:00/km) 141/147bpm 65/78rpm 6.04/10.4kmph
8) 1km - 6:56(6:57/km) 139/151bpm 76/81rpm 8.63/13.9kmph
9) 0.67km - 4:00(5:57/km) 144/152bpm 78/79rpm 10.08/13.3kmph
10) 0.06km - 30(7:49/km) 144/151bpm 67/77rpm 7.71/11.6kmph
11) 1km - 6:16(6:18/km) 145/154bpm 77/81rpm 9.53/13.3kmph
12) 0.67km - 4:00(6:00/km) 147/154bpm 78/81rpm 9.99/12.9kmph
13) 0.06km - 30(8:56/km) 149/152bpm 74/81rpm 6.69/11kmph
14) 0.65km - 4:00(6:11/km) 148/153bpm 77/79rpm 9.7/11.5kmph
15) 1km - 6:15(6:16/km) 149/153bpm 78/81rpm 9.57/12.9kmph
16) 0.06km - 30(8:04/km) 151/153bpm 69/79rpm 7.41/10.4kmph
17) 0.7km - 4:00(5:45/km) 150/159bpm 78/83rpm 10.42/16kmph
18) 0.05km - 30(9:16/km) 162/170bpm 78/100rpm 6.52/11.5kmph
19) 1km - 6:15(6:16/km) 150/170bpm 77/100rpm 9.58/16kmph
20) 0.63km - 4:00(6:19/km) 149/153bpm 78/81rpm 9.51/11.5kmph
21) 0.06km - 30(9:05/km) 152/156bpm 69/79rpm 6.58/10.4kmph
22) 1km - 6:33(6:33/km) 149/156bpm 77/81rpm 9.16/11.6kmph
23) 0.65km - 4:00(6:11/km) 149/159bpm 78/81rpm 9.7/12.5kmph
24) 0.05km - 30(9:26/km) 147/151bpm 69/79rpm 6.34/10.5kmph
25) 0.61km - 4:00(6:32/km) 149/156bpm 77/83rpm 9.2/11.4kmph
26) 0.05km - 30(9:48/km) 147/151bpm 70/78rpm 6.07/9.6kmph
27) 1km - 6:42(6:43/km) 149/159bpm 77/83rpm 8.93/13.7kmph
28) 0.67km - 4:00(5:59/km) 151/155bpm 79/85rpm 10.02/13.7kmph
29) 0.06km - 30(8:46/km) 151/156bpm 70/78rpm 6.86/9.6kmph
30) 1km - 6:25(6:26/km) 150/157bpm 77/85rpm 9.32/12.1kmph
31) 0.63km - 4:00(6:19/km) 149/160bpm 77/83rpm 9.5/12.1kmph
32) 0.06km - 30(8:56/km) 146/154bpm 69/74rpm 6.68/9.4kmph
33) 0.65km - 4:00(6:10/km) 148/157bpm 78/81rpm 9.73/11.9kmph
34) 0.06km - 30(9:05/km) 152/157bpm 64/78rpm 6.57/9.5kmph
35) 1km - 6:48(6:49/km) 149/160bpm 76/83rpm 8.8/13.2kmph
36) 0.6km - 4:00(6:38/km) 150/162bpm 78/81rpm 9.05/14.8kmph
37) 0.07km - 30(7:28/km) 152/156bpm 63/79rpm 8/11kmph
38) 1km - 6:44(6:44/km) 149/162bpm 76/81rpm 8.9/16.8kmph
39) 0.46km - 3:10(6:54/km) 145/156bpm 75/81rpm 8.7/16.8kmph
4:00 30 7:03 4:00 30 4:00 30 6:56 4:00 30 6:16 4:00 30 4:00 6:15 30 4:00 30 6:15 4:00 30 6:33 4:00 30 4:00 30 6:42 4:00 30 6:25 4:00 30 4:00 30 6:48 4:00 30 6:44 3:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:55 |
2:55 |
11:42 |
109 66-122 |
1275 |
144 120-162 |
3/2 |
0.50 |
5:56 |
3:00 |
12:01 |
120 102-137 |
1442 |
147 96-178 |
3/3 |
0.75 |
8:32 |
2:36 |
10:24 |
144 136-151 |
1497 |
158 150-162 |
3/3 |
1.00 |
11:24 |
2:52 |
11:28 |
133 124-148 |
1526 |
151 124-158 |
2/6 |
1.25 |
14:03 |
2:39 |
10:36 |
141 128-147 |
1496 |
150 122-158 |
4/3 |
1.50 |
16:35 |
2:32 |
10:07 |
145 134-152 |
1468 |
156 148-158 |
10/3 |
1.75 |
19:04 |
2:30 |
9:58 |
143 133-151 |
1426 |
151 126-158 |
4/7 |
2.00 |
21:33 |
2:29 |
9:55 |
150 144-154 |
1488 |
157 152-162 |
4/3 |
2.25 |
24:12 |
2:39 |
10:36 |
147 134-153 |
1557 |
152 128-162 |
4/7 |
2.50 |
26:42 |
2:30 |
9:58 |
150 148-153 |
1496 |
156 138-158 |
2/3 |
2.75 |
29:23 |
2:42 |
10:47 |
147 141-156 |
1585 |
152 126-162 |
10/8 |
3.00 |
31:43 |
2:20 |
9:18 |
155 143-170 |
1442 |
157 122-200 |
7/8 |
3.25 |
34:18 |
2:35 |
10:21 |
148 143-153 |
1531 |
155 148-162 |
6/2 |
3.50 |
37:05 |
2:46 |
11:06 |
148 137-156 |
1642 |
152 120-162 |
3/4 |
3.75 |
39:31 |
2:27 |
9:47 |
150 146-158 |
1468 |
157 152-162 |
5/3 |
4.00 |
42:18 |
2:47 |
11:08 |
146 126-159 |
1624 |
152 114-166 |
5/4 |
4.25 |
45:11 |
2:53 |
11:31 |
151 140-156 |
1739 |
152 124-162 |
6/7 |
4.50 |
47:35 |
2:24 |
9:37 |
150 145-154 |
1443 |
158 152-170 |
2/3 |
4.75 |
50:19 |
2:44 |
10:54 |
150 138-156 |
1635 |
150 56-162 |
4/4 |
5.00 |
52:43 |
2:24 |
9:38 |
150 144-159 |
1445 |
158 154-166 |
7/5 |
5.25 |
55:34 |
2:51 |
11:22 |
145 120-160 |
1649 |
152 126-162 |
10/10 |
5.50 |
57:59 |
2:25 |
9:39 |
153 148-157 |
1476 |
158 152-162 |
4/5 |
5.75 |
1:00:57 |
2:58 |
11:52 |
149 139-157 |
1769 |
151 118-162 |
3/4 |
6.00 |
1:03:40 |
2:43 |
10:51 |
150 138-162 |
1628 |
151 60-162 |
4/3 |
6.21 |
1:06:09 |
2:29 |
11:36 |
146 138-156 |
1694 |
150 120-162 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.0 |
156 |
5.8 |
58:51 |
10:10 |
Walk |
11.0 |
126 |
0.4 |
7:17 |
17:07 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:36 |
40.93% |
More |
800m |
4:47 |
9:37 |
40.61% |
More |
1km |
6:00 |
9:40 |
42.19% |
More |
Mile |
9:51 |
9:51 |
43.98% |
More |
5k |
31:55 |
10:16 |
47.42% |
More |
5 miles |
51:56 |
10:23 |
47.51% |
More |
10k |
1:05:59 |
10:37 |
46.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:33 |
9:33 |
45.36 |
5km |
31:45 |
10:13 |
47.67 |
5M |
52:35 |
10:31 |
46.93 |
10km |
1:06:13 |
10:39 |
46.64 |
10M |
1:49:38 |
10:58 |
46.28 |
Half |
2:25:58 |
11:09 |
45.33 |
20M |
3:48:35 |
11:26 |
45.41 |
Mara |
5:04:21 |
11:37 |
45.09 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry