Sun 9th Aug 2020 at 6:00am by SpottyDog
Run > Long Run
-
Time
2:01:12
-
Miles
11.16
-
Min/mi
10:52
-
Pacing
16%
-
WAVA
46.90
-
Stride(cm)
96
-
Cals
1128
-
Cadence
153
-
BPM
148
-
%MHR
79.4
-
B/mi
1603
-
Asc(m)
169
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.45km - 3:30(7:51/km) 117/143bpm 1128cal
2) 0.05km - 30(10:48/km) 139/143bpm
3) 0.56km - 3:30(6:12/km) 142/150bpm
4) 0.05km - 30(9:27/km) 146/151bpm
5) 0.59km - 3:30(5:58/km) 147/155bpm
6) 0.05km - 30(9:14/km) 144/148bpm
7) 0.59km - 3:30(5:59/km) 147/153bpm
8) 0.05km - 30(9:12/km) 145/151bpm
9) 0.54km - 3:30(6:29/km) 148/155bpm
10) 0.05km - 30(10:26/km) 150/157bpm
11) 0.55km - 3:30(6:19/km) 150/161bpm
12) 0.05km - 30(10:38/km) 149/152bpm
13) 0.56km - 3:30(6:15/km) 150/158bpm
14) 0.05km - 30(9:25/km) 149/152bpm
15) 0.53km - 3:30(6:34/km) 150/161bpm
16) 0.05km - 30(9:39/km) 151/158bpm
17) 0.56km - 3:30(6:15/km) 150/156bpm
18) 0.05km - 30(11:02/km) 151/153bpm
19) 0.58km - 3:30(6:03/km) 152/159bpm
20) 0.04km - 30(11:41/km) 152/156bpm
21) 0.55km - 3:30(6:19/km) 151/156bpm
22) 0.05km - 30(10:30/km) 156/158bpm
23) 0.56km - 3:30(6:18/km) 155/162bpm
24) 0.04km - 30(11:28/km) 153/158bpm
25) 0.48km - 3:30(7:17/km) 150/155bpm
26) 0.05km - 30(10:38/km) 152/154bpm
27) 0.55km - 3:30(6:21/km) 152/161bpm
28) 0.05km - 30(9:45/km) 151/155bpm
29) 0.53km - 3:30(6:39/km) 140/151bpm
30) 0.05km - 30(10:13/km) 144/149bpm
31) 0.57km - 3:30(6:06/km) 145/151bpm
32) 0.04km - 30(11:22/km) 148/154bpm
33) 0.55km - 3:30(6:24/km) 146/151bpm
34) 0.05km - 30(10:20/km) 142/150bpm
35) 0.55km - 3:30(6:25/km) 148/154bpm
36) 0.04km - 30(11:33/km) 147/154bpm
37) 0.55km - 3:30(6:24/km) 145/151bpm
38) 0.05km - 30(10:33/km) 143/150bpm
39) 0.55km - 3:30(6:23/km) 150/156bpm
40) 0.05km - 30(10:59/km) 151/156bpm
41) 0.57km - 3:30(6:08/km) 151/161bpm
42) 0.04km - 30(13:05/km) 147/151bpm
43) 0.55km - 3:30(6:25/km) 149/158bpm
44) 0.04km - 30(11:51/km) 150/157bpm
45) 0.52km - 3:30(6:42/km) 149/155bpm
46) 0.04km - 30(11:38/km) 138/147bpm
47) 0.55km - 3:30(6:23/km) 150/158bpm
48) 0.05km - 30(10:44/km) 150/156bpm
49) 0.46km - 3:30(7:35/km) 148/154bpm
50) 0.03km - 30(14:22/km) 147/150bpm
51) 0.45km - 3:30(7:52/km) 147/154bpm
52) 0.04km - 30(11:31/km) 145/151bpm
53) 0.46km - 3:30(7:37/km) 152/160bpm
54) 0.07km - 30(7:39/km) 150/155bpm
55) 0.6km - 3:30(5:48/km) 147/156bpm
56) 0.07km - 30(7:06/km) 139/153bpm
57) 0.59km - 3:30(5:59/km) 150/159bpm
58) 0.08km - 30(6:35/km) 149/156bpm
59) 0.59km - 3:30(5:55/km) 150/153bpm
60) 0.06km - 30(8:35/km) 149/152bpm
61) 0.2km - 1:12(5:54/km) 144/147bpm
3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 3:30 30 1:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:57 |
5:57 |
11:54 |
126 79-144 |
1500 |
147 78-162 |
6/7 |
1.00 |
10:53 |
4:56 |
9:53 |
146 137-155 |
1442 |
155 130-162 |
6/6 |
1.50 |
16:05 |
5:12 |
10:23 |
147 132-155 |
1527 |
152 94-166 |
5/6 |
2.00 |
21:29 |
5:24 |
10:48 |
148 140-157 |
1598 |
154 128-162 |
5/4 |
2.50 |
26:40 |
5:11 |
10:22 |
151 140-161 |
1565 |
156 120-162 |
10/11 |
3.00 |
32:14 |
5:34 |
11:09 |
150 139-161 |
1671 |
155 62-162 |
5/4 |
3.50 |
37:25 |
5:11 |
10:23 |
150 141-156 |
1557 |
155 110-162 |
7/11 |
4.00 |
42:42 |
5:17 |
10:33 |
152 142-159 |
1604 |
156 114-182 |
8/4 |
4.50 |
48:14 |
5:32 |
11:04 |
154 142-162 |
1704 |
152 122-164 |
5/4 |
5.00 |
53:58 |
5:45 |
11:29 |
150 142-155 |
1723 |
154 118-170 |
10/15 |
5.50 |
1:07:16 |
13:17 |
26:35 |
145 111-161 |
3854 |
155 76-160 |
11/7 |
6.00 |
1:12:37 |
5:22 |
10:43 |
145 132-154 |
1554 |
152 124-162 |
4/8 |
6.50 |
1:17:57 |
5:20 |
10:40 |
147 133-154 |
1568 |
156 122-162 |
10/9 |
7.00 |
1:23:22 |
5:25 |
10:49 |
147 132-154 |
1591 |
154 120-160 |
5/5 |
7.50 |
1:28:53 |
5:31 |
11:02 |
148 136-156 |
1632 |
152 118-162 |
7/7 |
8.00 |
1:34:08 |
5:15 |
10:30 |
150 138-161 |
1575 |
155 48-162 |
4/4 |
8.50 |
1:39:59 |
5:51 |
11:42 |
148 128-158 |
1731 |
151 96-186 |
6/6 |
9.00 |
1:45:23 |
5:24 |
10:49 |
149 134-158 |
1611 |
155 122-162 |
7/3 |
9.50 |
1:52:12 |
6:48 |
13:37 |
148 137-154 |
2015 |
152 116-166 |
11/10 |
10.00 |
1:57:39 |
5:27 |
10:55 |
150 136-160 |
1636 |
154 112-166 |
9/7 |
10.50 |
2:02:19 |
4:41 |
9:21 |
147 125-156 |
1375 |
153 104-162 |
8/5 |
11.00 |
2:07:25 |
5:05 |
10:10 |
151 144-159 |
1536 |
156 126-176 |
8/15 |
11.16 |
2:09:08 |
1:43 |
10:33 |
146 141-152 |
1539 |
149 122-160 |
0/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.0 |
157 |
10.2 |
1:45:55 |
10:22 |
Walk |
11.7 |
126 |
0.9 |
15:03 |
15:56 |
Still |
6.3 |
- |
- |
8:10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:01 |
43.97% |
More |
800m |
4:28 |
8:59 |
43.52% |
More |
1km |
5:34 |
8:58 |
45.48% |
More |
Mile |
9:26 |
9:26 |
45.94% |
More |
5k |
32:29 |
10:27 |
46.59% |
More |
5 miles |
53:27 |
10:41 |
46.16% |
More |
10k |
1:14:15 |
11:57 |
41.59% |
More |
10 miles |
1:56:19 |
11:38 |
43.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:24 |
9:24 |
46.08 |
5km |
31:15 |
10:04 |
48.44 |
5M |
51:45 |
10:21 |
47.68 |
10km |
1:05:09 |
10:29 |
47.40 |
10M |
1:47:53 |
10:47 |
47.03 |
Half |
2:23:39 |
10:58 |
46.06 |
20M |
3:44:57 |
11:15 |
46.15 |
Mara |
4:59:29 |
11:26 |
45.82 |
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