Sun 20th Dec 2020 at 8:00am by PCleasby
Run > Long Run
-
Time
2:21:52
-
Miles
18.02
-
Min/mi
7:52
-
Pacing
91%
-
WAVA
63.83
-
Stride(cm)
117
-
Cals
1672
-
Cadence
175
-
BPM
145
-
%MHR
75.6
-
B/mi
1142
-
Asc(m)
152
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:03(8:03/m) 137/146bpm 107cal 7.45/9.23mph
2) 1m - 7:44(7:44/m) 142/151bpm 105cal 7.76/8.27mph
3) 1m - 7:56(7:56/m) 142/147bpm 106cal 7.57/7.93mph
4) 1m - 8:00(8:00/m) 145/151bpm 109cal 7.5/7.83mph
5) 1m - 7:57(7:57/m) 148/155bpm 110cal 7.55/7.62mph
6) 1m - 7:52(7:52/m) 148/157bpm 105cal 7.62/7.89mph
7) 1m - 7:53(7:53/m) 145/153bpm 93cal 7.61/7.78mph
8) 1m - 7:56(7:56/m) 144/148bpm 90cal 7.56/7.81mph
9) 1m - 8:08(8:08/m) 144/148bpm 86cal 7.37/7.68mph
10) 1m - 7:58(7:58/m) 145/151bpm 86cal 7.53/7.7mph
11) 1m - 7:44(7:44/m) 145/153bpm 83cal 7.75/8.08mph
12) 1m - 7:47(7:47/m) 146/154bpm 84cal 7.71/8.04mph
13) 1m - 7:51(7:51/m) 148/156bpm 91cal 7.65/7.91mph
14) 1m - 7:47(7:47/m) 148/154bpm 82cal 7.72/7.89mph
15) 1m - 7:51(7:51/m) 149/155bpm 87cal 7.65/7.85mph
16) 1m - 7:46(7:46/m) 146/151bpm 68cal 7.72/8.16mph
17) 1m - 7:47(7:47/m) 149/153bpm 82cal 7.72/8.01mph
18) 1m - 7:42(7:42/m) 153/162bpm 96cal 7.79/7.91mph
19) 0.02m - 11(10:21/m) 160/161bpm 2cal 5.79/7.93mph
8:03 7:44 7:56 8:00 7:57 7:52 7:53 7:56 8:08 7:58 7:44 7:47 7:51 7:47 7:51 7:46 7:47 7:42 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:03 |
4:03 |
8:05 |
130 83-145 |
1051 |
170 116-180 |
1/5 |
1.00 |
8:03 |
4:00 |
8:00 |
140 124-145 |
1120 |
173 170-178 |
3/4 |
1.50 |
12:35 |
4:32 +45
|
9:05 |
138 101-151 |
1253 |
173 102-178 |
4/4 |
2.00 |
16:31 |
3:56 |
7:53 |
142 128-148 |
1119 |
175 172-182 |
4/2 |
2.50 |
20:29 |
3:58 |
7:55 |
142 140-145 |
1125 |
174 136-180 |
3/2 |
3.00 |
24:27 |
3:58 |
7:56 |
141 128-146 |
1118 |
175 170-178 |
4/0 |
3.50 |
28:25 |
3:58 |
7:56 |
143 140-148 |
1135 |
174 172-176 |
1/2 |
4.00 |
32:27 |
4:02 |
8:04 |
147 136-151 |
1186 |
174 172-176 |
7/1 |
4.50 |
36:27 |
3:59 |
7:59 |
149 146-153 |
1189 |
175 172-180 |
10/1 |
5.00 |
40:24 |
3:58 |
7:55 |
147 136-154 |
1164 |
174 172-178 |
5/6 |
5.50 |
44:18 |
3:54 |
7:48 |
146 136-151 |
1140 |
175 172-180 |
4/5 |
6.00 |
48:16 |
3:58 |
7:56 |
148 140-157 |
1174 |
175 172-186 |
8/2 |
6.50 |
52:15 |
3:59 |
7:57 |
148 144-153 |
1177 |
176 172-180 |
2/5 |
7.00 |
56:10 |
3:55 |
7:50 |
142 130-150 |
1112 |
175 172-190 |
1/9 |
7.50 |
1:00:06 |
3:56 |
7:52 |
144 140-147 |
1132 |
175 172-180 |
3/3 |
8.00 |
1:04:06 |
4:00 |
8:00 |
144 141-147 |
1152 |
175 172-180 |
1/6 |
8.50 |
1:08:10 |
4:04 |
8:09 |
144 134-148 |
1173 |
175 144-182 |
6/2 |
9.00 |
1:12:14 |
4:04 |
8:08 |
144 136-147 |
1171 |
176 172-194 |
6/2 |
9.50 |
1:16:13 |
3:59 |
7:58 |
144 137-149 |
1147 |
175 172-180 |
6/7 |
10.00 |
1:20:12 |
3:59 |
7:58 |
145 139-151 |
1155 |
176 172-182 |
6/4 |
10.50 |
1:24:07 |
3:55 |
7:51 |
145 136-152 |
1137 |
176 140-184 |
6/5 |
11.00 |
1:27:56 |
3:49 |
7:38 |
142 118-152 |
1084 |
177 174-184 |
2/6 |
11.50 |
1:31:47 |
3:51 |
7:42 |
146 131-154 |
1125 |
177 174-184 |
3/4 |
12.00 |
1:35:43 |
3:56 |
7:51 |
146 144-149 |
1147 |
177 172-180 |
5/1 |
12.50 |
1:39:37 |
3:54 |
7:47 |
145 139-148 |
1129 |
177 172-184 |
2/3 |
13.00 |
1:43:34 |
3:57 |
7:54 |
150 144-155 |
1185 |
178 174-182 |
8/3 |
13.50 |
1:47:26 |
3:53 |
7:45 |
148 134-154 |
1148 |
177 174-182 |
5/0 |
14.00 |
1:51:20 |
3:54 |
7:48 |
146 131-152 |
1138 |
177 172-182 |
3/8 |
14.50 |
1:55:14 |
3:54 |
7:48 |
150 147-154 |
1169 |
177 172-182 |
3/7 |
15.00 |
1:59:11 |
3:57 |
7:54 |
148 144-155 |
1169 |
176 170-184 |
6/4 |
15.50 |
2:03:12 |
4:01 |
8:01 |
144 132-147 |
1155 |
176 174-178 |
1/8 |
16.00 |
2:06:57 |
3:46 |
7:32 |
148 144-151 |
1114 |
177 172-190 |
0/7 |
16.50 |
2:10:54 |
3:56 |
7:53 |
149 146-152 |
1174 |
176 174-180 |
3/3 |
17.00 |
2:14:44 |
3:50 |
7:40 |
149 143-152 |
1143 |
176 174-186 |
2/4 |
17.50 |
2:18:36 |
3:52 |
7:44 |
151 149-153 |
1168 |
177 174-180 |
3/3 |
18.00 |
2:22:26 |
3:50 |
7:40 |
155 142-162 |
1188 |
178 174-184 |
6/1 |
18.02 |
2:22:37 |
11 |
10:36 |
159 159-159 |
1685 |
173 170-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
175 |
18 |
2:21:39 |
7:55 |
Walk |
0.2 |
127 |
0 |
13 |
14:10 |
Pause |
0.5 |
- |
- |
45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:17 |
45.26% |
More |
800m |
3:43 |
7:28 |
51.72% |
More |
1km |
4:40 |
7:31 |
53.63% |
More |
Mile |
7:39 |
7:39 |
55.69% |
More |
5k |
24:04 |
7:45 |
60.24% |
More |
5 miles |
38:52 |
7:46 |
60.70% |
More |
10k |
48:20 |
7:47 |
60.96% |
More |
10 miles |
1:18:20 |
7:50 |
62.16% |
More |
Half |
1:42:47 |
7:51 |
62.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:29 |
6:29 |
65.70 |
5km |
21:44 |
7:00 |
66.69 |
5M |
36:07 |
7:13 |
65.33 |
10km |
45:32 |
7:20 |
64.70 |
10M |
1:15:40 |
7:34 |
64.35 |
Half |
1:40:57 |
7:42 |
63.32 |
20M |
2:38:34 |
7:56 |
63.88 |
Mara |
3:31:31 |
8:04 |
63.86 |
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