Thu 30th Jul 2020 at 5:00am by B Rubble
Run > Medium Long Run
- warm
-
Time
2:01:08
-
Miles
14.10
-
Min/mi
8:35
-
Pacing
82%
-
WAVA
60.66
-
Stride(cm)
108
-
Cals
1199
-
Cadence
173
-
BPM
127
-
%MHR
76.7
-
B/mi
1087
-
Asc(m)
183
-
Hillscore
16
-
Surface
Road
Notes & Comments
With Glesni. Was quite warm for early morning.
Split Summary
===
1) 1m - 8:11(8:11/m) 121/144bpm 78cal 7.33/11.08mph
2) 1m - 8:25(8:25/m) 122/129bpm 89cal 7.13/8.41mph
3) 1m - 8:17(8:17/m) 121/127bpm 85cal 7.24/7.99mph
4) 1m - 8:11(8:11/m) 122/128bpm 83cal 7.33/9.41mph
5) 1m - 8:39(8:39/m) 124/132bpm 87cal 6.94/8.31mph
6) 1m - 8:37(8:37/m) 120/125bpm 70cal 6.97/8.08mph
7) 1m - 8:59(8:59/m) 117/123bpm 66cal 6.68/7.12mph
8) 1m - 8:58(8:58/m) 121/129bpm 75cal 6.69/7.37mph
9) 1m - 8:43(8:43/m) 124/131bpm 78cal 6.88/7.78mph
10) 1m - 8:55(8:55/m) 129/134bpm 91cal 6.73/7.6mph
11) 1m - 8:31(8:31/m) 136/142bpm 98cal 7.04/8.45mph
12) 1m - 8:55(8:55/m) 138/144bpm 102cal 6.73/8.14mph
13) 1m - 9:19(9:19/m) 139/142bpm 106cal 6.44/8.06mph
14) 0.92m - 8:29(9:13/m) 138/146bpm 91cal 6.51/8.75mph
8:11 8:25 8:17 8:11 8:39 8:37 8:59 8:58 8:43 8:55 8:31 8:55 9:19 8:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:39 |
3:39 |
7:19 |
107 61-125 |
783 |
178 170-212 |
2/23 |
1.00 |
8:10 |
4:30 |
9:01 |
130 113-144 |
1171 |
175 172-182 |
20/12 |
1.50 |
12:15 |
4:05 |
8:10 |
119 113-124 |
972 |
174 172-184 |
7/11 |
2.00 |
16:35 |
4:20 |
8:41 |
124 119-129 |
1076 |
174 170-190 |
23/6 |
2.50 |
20:47 |
4:12 |
8:24 |
122 116-127 |
1024 |
174 170-194 |
2/6 |
3.00 |
24:52 |
4:05 |
8:11 |
119 112-127 |
974 |
172 168-198 |
4/30 |
3.50 |
28:46 |
3:54 |
7:48 |
120 111-128 |
937 |
174 170-186 |
4/33 |
4.00 |
33:04 |
4:18 |
8:35 |
124 118-128 |
1065 |
174 170-194 |
4/5 |
4.50 |
37:31 |
4:27 |
8:54 |
125 117-132 |
1112 |
173 170-184 |
32/42 |
5.00 |
41:42 |
4:11 |
8:23 |
122 116-128 |
1022 |
174 170-208 |
1/12 |
5.50 |
46:05 |
4:22 |
8:45 |
121 117-124 |
1058 |
172 170-176 |
2/6 |
6.00 |
50:18 |
4:14 |
8:28 |
119 115-123 |
1007 |
172 168-198 |
2/5 |
6.50 |
54:46 |
4:28 |
8:55 |
118 112-123 |
1052 |
171 168-174 |
5/6 |
7.00 |
59:18 |
4:32 |
9:03 |
116 111-122 |
1051 |
171 168-176 |
4/2 |
7.50 |
1:04:45 |
5:27 +57
|
10:54 |
119 88-127 |
1297 |
172 170-176 |
4/4 |
8.00 |
1:09:11 |
4:27 |
8:53 |
123 118-129 |
1094 |
171 168-176 |
2/3 |
8.50 |
1:13:57 |
4:46 +21
|
9:32 |
123 118-130 |
1172 |
170 138-174 |
7/6 |
9.00 |
1:18:16 |
4:19 |
8:38 |
125 121-131 |
1079 |
172 170-176 |
6/3 |
9.50 |
1:22:45 |
4:28 |
8:57 |
127 121-131 |
1136 |
173 170-184 |
6/3 |
10.00 |
1:27:11 |
4:27 |
8:54 |
131 126-134 |
1165 |
172 170-176 |
7/0 |
10.50 |
1:31:46 |
4:35 +9
|
9:09 |
134 126-142 |
1226 |
172 76-192 |
45/38 |
11.00 |
1:35:52 |
4:06 |
8:12 |
138 135-141 |
1131 |
174 172-184 |
5/4 |
11.50 |
1:40:11 |
4:20 |
8:39 |
140 136-144 |
1211 |
175 172-180 |
11/1 |
12.00 |
1:45:20 |
5:09 +32
|
10:17 |
136 114-142 |
1399 |
173 170-192 |
21/4 |
12.50 |
1:50:12 |
4:52 |
9:44 |
140 137-142 |
1363 |
172 168-176 |
27/8 |
13.00 |
1:54:39 |
4:27 |
8:53 |
138 134-141 |
1226 |
173 170-180 |
8/4 |
13.50 |
1:58:49 |
4:10 |
8:20 |
135 129-142 |
1125 |
172 168-182 |
10/17 |
13.92 |
2:03:07 |
4:18 |
10:15 |
142 139-146 |
1456 |
175 170-186 |
15/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
50 5.8% |
9:43
|
26 2.3% |
9:05
|
24 3.7% |
10:02
|
19 5.0% |
8:13
|
17 8.4% |
9:19
|
16 10.2% |
9:05
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
173 |
13.9 |
2:01:05 |
8:48 |
Walk |
0.4 |
77 |
0 |
33 |
1:45:47 |
Pause |
1.2 |
- |
- |
1:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
52.88% |
More |
800m |
3:36 |
7:16 |
56.03% |
More |
1km |
4:47 |
7:42 |
55.06% |
More |
Mile |
7:56 |
7:56 |
56.28% |
More |
5k |
25:41 |
8:16 |
59.24% |
More |
5 miles |
41:41 |
8:20 |
59.54% |
More |
10k |
52:10 |
8:24 |
59.46% |
More |
10 miles |
1:27:11 |
8:43 |
58.87% |
More |
Half |
1:55:25 |
8:49 |
58.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
61.62 |
5km |
24:13 |
7:48 |
62.83 |
5M |
40:12 |
8:02 |
61.74 |
10km |
50:39 |
8:09 |
61.24 |
10M |
1:24:02 |
8:24 |
61.07 |
Half |
1:52:01 |
8:33 |
60.19 |
20M |
2:55:43 |
8:47 |
60.80 |
Mara |
3:54:12 |
8:56 |
60.83 |
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