Sat 12th Sep 2020 at 12:00pm by hellen
Run > Long Run
-
Time
2:05:25
-
Miles
16.05
-
Min/mi
7:49
-
Pacing
0%
-
WAVA
70.49
-
Stride(cm)
112
-
Cals
1180
-
Cadence
184
-
BPM
153
-
%MHR
88.7
-
B/mi
1192
-
Asc(m)
187
-
Hillscore
3
-
Surface
Road
Notes & Comments
12 miles @ 7.27mm, harder than MP, was windy
===
1) 1m - 9:00(9:00/m) 125/139bpm 68cal
2) 1m - 7:40(7:40/m) 148/157bpm 76cal
3) 1m - 7:42(7:42/m) 149/159bpm 76cal
4) 1m - 7:27(7:27/m) 156/164bpm 78cal
5) 1m - 7:22(7:22/m) 160/165bpm 80cal
6) 1m - 7:26(7:26/m) 157/165bpm 75cal
7) 1m - 7:25(7:25/m) 161/170bpm 78cal
8) 1m - 7:29(7:29/m) 160/169bpm 75cal
9) 1m - 7:16(7:16/m) 165/172bpm 79cal
10) 1m - 7:37(7:37/m) 165/178bpm 82cal
11) 1m - 7:21(7:21/m) 162/169bpm 74cal
12) 1m - 7:23(7:23/m) 153/164bpm 50cal
13) 1m - 7:21(7:21/m) 158/167bpm 59cal
14) 1m - 8:13(8:13/m) 153/169bpm 64cal
15) 1m - 8:53(8:53/m) 149/156bpm 88cal
16) 1m - 9:19(9:19/m) 140/156bpm 74cal
17) 0.05m - 30(9:15/m) 144/145bpm 4cal
9:00 7:40 7:42 7:27 7:22 7:26 7:25 7:29 7:16 7:37 7:21 7:23 7:21 8:13 8:53 9:19 30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:33 |
4:33 +5
|
9:05 |
122 78-139 |
1109 |
180 178-184 |
0/14 |
1.00 |
9:06 |
4:33 |
9:06 |
128 117-137 |
1165 |
181 178-186 |
5/6 |
1.50 |
12:58 |
3:52 |
7:44 |
146 134-155 |
1129 |
184 180-188 |
8/4 |
2.00 |
16:46 |
3:48 |
7:36 |
150 140-156 |
1141 |
184 182-188 |
6/6 |
2.50 |
20:46 |
4:01 +15
|
8:01 |
145 135-153 |
1162 |
182 116-190 |
4/10 |
3.00 |
24:43 |
3:56 |
7:53 |
154 143-159 |
1213 |
183 180-186 |
12/2 |
3.50 |
28:26 |
3:43 |
7:26 |
154 147-159 |
1144 |
183 180-188 |
2/8 |
4.00 |
32:23 |
3:57 +13
|
7:54 |
157 153-164 |
1241 |
183 124-190 |
8/5 |
4.50 |
36:07 |
3:44 |
7:28 |
161 156-164 |
1202 |
184 182-186 |
6/6 |
5.00 |
39:58 |
3:51 +13
|
7:43 |
159 155-163 |
1226 |
184 120-190 |
5/10 |
5.50 |
43:43 |
3:45 |
7:30 |
158 146-164 |
1184 |
184 182-188 |
4/5 |
6.00 |
48:02 |
4:19 +38
|
8:38 |
156 143-164 |
1347 |
185 182-188 |
2/6 |
6.50 |
51:43 |
3:41 |
7:22 |
160 150-170 |
1178 |
185 182-190 |
3/5 |
7.00 |
55:33 |
3:51 +6
|
7:41 |
162 148-166 |
1246 |
185 182-188 |
6/2 |
7.50 |
1:01:18 |
5:45 +1:59
|
11:29 |
158 121-169 |
1815 |
185 182-190 |
6/5 |
8.00 |
1:05:00 |
3:42 |
7:25 |
161 155-165 |
1193 |
187 182-190 |
3/10 |
8.50 |
1:08:46 |
3:46 +8
|
7:32 |
166 161-171 |
1250 |
186 134-192 |
8/4 |
9.00 |
1:12:46 |
4:00 +21
|
7:59 |
164 151-171 |
1309 |
187 116-194 |
3/5 |
9.50 |
1:16:35 |
3:49 |
7:37 |
166 161-178 |
1265 |
185 182-188 |
9/1 |
10.00 |
1:20:23 |
3:49 |
7:37 |
164 160-168 |
1250 |
185 182-190 |
8/4 |
10.50 |
1:24:07 |
3:44 |
7:28 |
166 162-168 |
1238 |
187 184-190 |
6/6 |
11.00 |
1:28:52 |
4:45 +1:08
|
9:30 |
157 125-169 |
1491 |
188 184-190 |
3/8 |
11.50 |
1:33:23 |
4:31 +45
|
9:03 |
156 142-164 |
1411 |
186 176-190 |
5/4 |
12.00 |
1:38:14 |
4:51 +1:14
|
9:41 |
151 120-163 |
1463 |
187 176-190 |
2/6 |
12.50 |
1:42:41 |
4:27 +47
|
8:55 |
157 143-164 |
1399 |
185 112-192 |
2/6 |
13.00 |
1:47:00 |
4:18 +37
|
8:37 |
159 144-166 |
1370 |
187 182-192 |
5/3 |
13.50 |
1:51:15 |
4:15 +17
|
8:30 |
162 152-168 |
1377 |
184 180-190 |
2/2 |
14.00 |
2:58:44 |
1:07:29 +1:03:23
|
2:14:59 |
141 101-158 |
19032 |
181 116-188 |
6/10 |
14.50 |
3:03:49 |
5:05 +27
|
10:10 |
146 129-154 |
1483 |
181 174-184 |
7/4 |
15.00 |
3:08:34 |
4:45 +21
|
9:31 |
152 146-155 |
1445 |
181 122-186 |
6/4 |
15.50 |
3:18:52 |
10:18 +5:36
|
20:36 |
136 95-154 |
2801 |
181 178-184 |
7/1 |
16.00 |
3:25:25 |
6:33 +1:55
|
13:06 |
142 103-154 |
1861 |
181 176-184 |
15/1 |
16.05 |
3:25:56 |
31 |
9:23 |
143 141-144 |
1343 |
181 178-186 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:56 |
55.06% |
More |
800m |
3:32 |
7:07 |
58.78% |
More |
1km |
4:26 |
7:08 |
61.15% |
More |
Mile |
7:22 |
7:22 |
62.72% |
More |
5k |
23:31 |
7:34 |
68.61% |
More |
5 miles |
38:31 |
7:42 |
68.34% |
More |
10k |
47:58 |
7:43 |
68.71% |
More |
10 miles |
1:18:45 |
7:52 |
68.89% |
More |
Half |
1:47:25 |
8:12 |
66.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:45 |
5:45 |
80.31 |
5km |
20:16 |
6:31 |
79.62 |
5M |
34:22 |
6:52 |
76.60 |
10km |
43:44 |
7:02 |
75.36 |
10M |
1:14:10 |
7:25 |
73.14 |
Half |
1:40:06 |
7:38 |
70.75 |
20M |
2:40:07 |
8:00 |
69.52 |
Mara |
3:36:05 |
8:15 |
68.18 |
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