Wed 29th Jul 2020 at 2:00pm by 2old
Run > Long Run
warm
-
Time
2:20:46
-
Miles
18.01
-
Min/mi
7:49
-
Pacing
64%
-
WAVA
71.72
-
Stride(cm)
126
-
Cals
1672
-
Cadence
163
-
BPM
138
-
%MHR
80
-
B/mi
1076
-
Asc(m)
179
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:11(8:11/m) 133/147bpm 86cal 7.33/8.2mph
2) 1m - 7:44(7:44/m) 133/139bpm 104cal 7.76/8.18mph
3) 1m - 7:53(7:53/m) 136/142bpm 107cal 7.61/8.1mph
4) 1m - 7:41(7:41/m) 138/143bpm 103cal 7.81/8.29mph
5) 1m - 7:48(7:48/m) 138/144bpm 103cal 7.69/7.93mph
6) 1m - 7:48(7:48/m) 140/145bpm 106cal 7.69/7.97mph
7) 1m - 7:43(7:43/m) 141/146bpm 103cal 7.77/8.14mph
8) 1m - 7:43(7:43/m) 140/144bpm 99cal 7.78/8.14mph
9) 1m - 7:43(7:43/m) 139/143bpm 94cal 7.78/8.27mph
10) 1m - 7:52(7:52/m) 137/143bpm 86cal 7.63/7.91mph
11) 1m - 7:51(7:51/m) 134/145bpm 76cal 7.65/9.29mph
12) 1m - 7:49(7:49/m) 136/144bpm 80cal 7.68/8.1mph
13) 1m - 7:52(7:52/m) 135/140bpm 69cal 7.63/7.93mph
14) 1m - 7:52(7:52/m) 136/143bpm 75cal 7.63/7.95mph
15) 1m - 7:47(7:47/m) 139/144bpm 85cal 7.71/8.18mph
16) 1m - 7:47(7:47/m) 143/148bpm 98cal 7.7/8.27mph
17) 1m - 7:44(7:44/m) 144/150bpm 97cal 7.75/8.31mph
18) 1m - 7:51(7:51/m) 145/152bpm 100cal 7.64/8.01mph
19) 0.01m - 7(8:26/m) 150/151bpm 1cal 7.11/7.64mph
8:11 7:44 7:53 7:41 7:48 7:48 7:43 7:43 7:43 7:52 7:51 7:49 7:52 7:52 7:47 7:47 7:44 7:51 7
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
4:37 |
4:37 +24
|
9:15 |
127 74-146 |
1174 |
159 102-178 |
16/0 |
| 1.00 |
8:35 |
3:58 |
7:55 |
135 129-139 |
1070 |
164 162-166 |
5/2 |
| 1.50 |
12:44 |
4:09 +16
|
8:18 |
132 121-137 |
1096 |
164 162-168 |
3/10 |
| 2.00 |
16:35 |
3:51 |
7:41 |
134 126-139 |
1030 |
165 160-170 |
1/10 |
| 2.50 |
20:41 |
4:06 +11
|
8:13 |
134 123-139 |
1100 |
163 138-164 |
6/3 |
| 3.00 |
24:39 |
3:58 |
7:56 |
137 134-141 |
1086 |
164 162-166 |
6/0 |
| 3.50 |
28:51 |
4:12 +23
|
8:23 |
138 132-142 |
1158 |
164 146-166 |
10/9 |
| 4.00 |
32:43 |
3:52 |
7:44 |
138 132-143 |
1068 |
166 162-168 |
5/7 |
| 4.50 |
36:37 |
3:54 |
7:48 |
140 138-143 |
1092 |
164 160-168 |
2/6 |
| 5.00 |
41:00 |
4:24 +30
|
8:48 |
136 124-144 |
1196 |
163 146-168 |
5/4 |
| 5.50 |
44:53 |
3:53 |
7:45 |
140 137-144 |
1086 |
164 162-166 |
2/7 |
| 6.00 |
48:49 |
3:56 |
7:51 |
140 137-144 |
1100 |
165 162-168 |
9/7 |
| 6.50 |
52:42 |
3:53 |
7:46 |
142 139-145 |
1102 |
165 162-166 |
3/3 |
| 7.00 |
57:07 |
4:26 +35
|
8:51 |
139 132-145 |
1231 |
163 100-168 |
8/9 |
| 7.50 |
1:00:58 |
3:51 |
7:42 |
140 135-144 |
1079 |
165 162-168 |
3/8 |
| 8.00 |
1:04:50 |
3:52 |
7:43 |
140 137-142 |
1081 |
165 162-168 |
0/7 |
| 8.50 |
1:09:06 |
4:16 +25
|
8:32 |
139 134-142 |
1186 |
164 126-170 |
7/6 |
| 9.00 |
1:12:58 |
3:51 |
7:43 |
139 136-141 |
1072 |
165 162-170 |
1/7 |
| 9.50 |
1:17:11 |
4:13 +19
|
8:26 |
137 131-142 |
1155 |
164 144-168 |
4/1 |
| 10.00 |
1:21:49 |
4:38 +42
|
9:16 |
137 111-143 |
1269 |
165 118-172 |
9/0 |
| 10.50 |
1:28:28 |
6:39 +2:40
|
13:18 |
131 97-145 |
1743 |
162 102-166 |
7/4 |
| 11.00 |
1:32:19 |
3:52 |
7:44 |
137 133-141 |
1059 |
165 162-192 |
5/8 |
| 11.50 |
1:37:20 |
5:00 +1:08
|
10:01 |
136 112-144 |
1362 |
166 128-172 |
0/7 |
| 12.00 |
1:41:31 |
4:11 +15
|
8:22 |
136 128-141 |
1137 |
164 146-168 |
2/4 |
| 12.50 |
1:45:57 |
4:27 +31
|
8:53 |
135 123-140 |
1199 |
164 154-170 |
6/2 |
| 13.00 |
1:50:14 |
4:17 +20
|
8:34 |
134 125-139 |
1148 |
163 134-166 |
3/5 |
| 13.50 |
1:54:12 |
3:58 |
7:56 |
136 130-141 |
1079 |
164 162-166 |
3/2 |
| 14.00 |
1:59:23 |
5:10 +1:17
|
10:21 |
135 108-142 |
1397 |
165 160-168 |
3/1 |
| 14.50 |
2:03:39 |
4:16 +24
|
8:32 |
139 132-144 |
1187 |
163 118-168 |
6/7 |
| 15.00 |
2:07:55 |
4:16 +20
|
8:32 |
139 131-143 |
1185 |
163 106-170 |
3/1 |
| 15.50 |
2:11:48 |
3:53 |
7:47 |
145 141-148 |
1128 |
165 162-168 |
3/2 |
| 16.00 |
2:16:31 |
4:43 +49
|
9:26 |
141 124-147 |
1329 |
163 104-170 |
2/2 |
| 16.50 |
2:21:08 |
4:37 +43
|
9:15 |
143 130-150 |
1322 |
164 102-170 |
7/3 |
| 17.00 |
2:25:07 |
3:59 +8
|
7:58 |
144 140-148 |
1147 |
165 154-168 |
3/7 |
| 17.50 |
2:29:46 |
4:39 +45
|
9:17 |
145 135-150 |
1347 |
163 146-168 |
3/1 |
| 18.00 |
2:33:43 |
3:58 |
7:55 |
146 133-152 |
1156 |
165 162-172 |
8/0 |
| 18.01 |
2:33:51 |
8 |
9:34 |
150 150-150 |
1434 |
152 144-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
92.5 |
164 |
18 |
2:22:18 |
7:55 |
| Walk |
7.5 |
105 |
0 |
11:33 |
8:03:27 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:49 |
7:20 |
48.60% |
More |
| 800m |
3:45 |
7:32 |
56.66% |
More |
| 1km |
4:43 |
7:36 |
58.51% |
More |
| Mile |
7:40 |
7:40 |
61.22% |
More |
| 5k |
24:34 |
7:54 |
65.17% |
More |
| 5 miles |
39:54 |
7:59 |
65.59% |
More |
| 10k |
49:42 |
8:00 |
65.90% |
More |
| 10 miles |
1:21:32 |
8:09 |
66.54% |
More |
| Half |
1:50:18 |
8:25 |
65.16% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:34 |
6:34 |
71.53 |
| 5km |
21:51 |
7:02 |
73.27 |
| 5M |
36:11 |
7:14 |
72.34 |
| 10km |
45:34 |
7:20 |
71.87 |
| 10M |
1:15:27 |
7:33 |
71.91 |
| Half |
1:40:27 |
7:40 |
70.99 |
| 20M |
2:37:18 |
7:52 |
71.84 |
| Mara |
3:29:26 |
8:00 |
71.95 |
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