Sun 20th Dec 2020 at 2:00pm by martcole
Run > General
-
Time
1:11:32
-
Miles
8.09
-
Min/mi
8:51
-
Pacing
69%
-
WAVA
59.49
-
Stride(cm)
111
-
Cals
597
-
Cadence
164
-
BPM
160
-
%MHR
93.7
-
B/mi
1416
-
Asc(m)
193
-
Hillscore
9
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1km - 5:13(5:13/km) 154/181bpm 39cal 11.51/12.97kmph
2) 1km - 5:21(5:21/km) 155/164bpm 42cal 11.21/11.56kmph
3) 1km - 5:20(5:20/km) 153/159bpm 41cal 11.24/11.66kmph
4) 1km - 5:17(5:17/km) 158/167bpm 44cal 11.35/12.16kmph
5) 1km - 5:34(5:34/km) 161/172bpm 47cal 10.79/11.92kmph
6) 1km - 5:12(5:12/km) 161/170bpm 44cal 11.54/13.27kmph
7) 1km - 5:48(5:48/km) 168/173bpm 51cal 10.35/12.33kmph
8) 1km - 5:30(5:30/km) 162/169bpm 47cal 10.91/12.33kmph
9) 1km - 5:27(5:27/km) 160/169bpm 46cal 11.01/11.86kmph
10) 1km - 5:36(5:36/km) 168/176bpm 49cal 10.71/12.26kmph
11) 1km - 5:49(5:49/km) 165/173bpm 50cal 10.31/11.05kmph
12) 1km - 5:36(5:36/km) 159/173bpm 46cal 10.71/11.15kmph
13) 1km - 5:43(5:43/km) 169/176bpm 51cal 10.5/12.16kmph
14) 0.02km - 6(6:20/km) 171/172bpm 9.49/9.87kmph
5:13 5:21 5:20 5:17 5:34 5:12 5:48 5:30 5:27 5:36 5:49 5:36 5:43 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:02 |
2:02 |
8:07 |
140 69-180 |
1136 |
164 118-176 |
7/3 |
0.50 |
4:10 |
2:08 |
8:32 |
160 146-180 |
1365 |
165 158-174 |
2/4 |
0.75 |
6:19 |
2:09 |
8:36 |
153 150-159 |
1315 |
166 162-174 |
9/6 |
1.00 |
8:28 |
2:09 |
8:37 |
157 151-164 |
1354 |
166 160-174 |
11/11 |
1.25 |
10:37 |
2:09 |
8:35 |
154 150-159 |
1322 |
166 162-172 |
4/7 |
1.50 |
12:48 |
2:11 |
8:45 |
155 147-158 |
1357 |
165 158-172 |
3/7 |
1.75 |
14:53 |
2:05 |
8:20 |
152 150-153 |
1266 |
165 162-168 |
2/17 |
2.00 |
17:01 |
2:08 |
8:30 |
158 150-167 |
1344 |
164 156-172 |
7/6 |
2.25 |
19:13 |
2:13 +5
|
8:50 |
159 154-164 |
1405 |
165 158-174 |
4/4 |
2.50 |
21:47 |
2:34 +23
|
10:17 |
158 149-166 |
1624 |
165 160-172 |
9/1 |
2.75 |
24:09 |
2:22 |
9:28 |
168 162-172 |
1591 |
162 160-170 |
11/8 |
3.00 |
26:52 |
2:43 +35
|
10:50 |
153 138-166 |
1658 |
164 158-172 |
10/5 |
3.25 |
29:19 |
2:27 +20
|
9:46 |
164 157-169 |
1603 |
164 162-172 |
2/18 |
3.50 |
31:25 |
2:06 |
8:25 |
165 161-169 |
1390 |
168 166-174 |
4/5 |
3.75 |
34:52 |
3:27 +1:24
|
13:47 |
154 126-169 |
2122 |
168 162-178 |
2/4 |
4.00 |
37:07 |
2:16 |
9:03 |
168 159-173 |
1519 |
164 162-168 |
11/0 |
4.25 |
39:35 |
2:28 |
9:53 |
169 165-172 |
1669 |
162 160-172 |
15/0 |
4.50 |
42:28 |
2:53 +41
|
11:31 |
164 155-169 |
1888 |
163 120-168 |
3/4 |
4.75 |
44:54 |
2:26 +12
|
9:43 |
164 158-168 |
1593 |
162 120-174 |
1/2 |
5.00 |
47:30 |
2:36 +21
|
10:24 |
158 154-163 |
1644 |
163 120-172 |
6/3 |
5.25 |
49:39 |
2:09 |
8:36 |
163 152-169 |
1402 |
168 162-176 |
1/14 |
5.50 |
52:25 |
2:46 +29
|
11:04 |
157 152-162 |
1739 |
164 160-170 |
6/4 |
5.75 |
54:43 |
2:18 +14
|
9:13 |
162 156-171 |
1493 |
166 162-176 |
0/13 |
6.00 |
56:57 |
2:14 |
8:56 |
166 155-175 |
1483 |
167 164-176 |
7/3 |
6.25 |
1:00:17 |
3:20 +58
|
13:21 |
169 157-173 |
2256 |
164 158-172 |
17/2 |
6.50 |
1:02:39 |
2:22 |
9:28 |
167 161-172 |
1580 |
166 162-172 |
6/1 |
6.75 |
1:04:59 |
2:20 |
9:20 |
167 163-173 |
1559 |
165 160-172 |
6/3 |
7.00 |
1:08:03 |
3:04 +43
|
12:16 |
154 144-168 |
1888 |
161 120-170 |
2/4 |
7.25 |
1:10:19 |
2:16 |
9:03 |
159 151-166 |
1440 |
163 160-170 |
1/6 |
7.50 |
1:12:35 |
2:16 |
9:03 |
163 149-172 |
1474 |
167 160-176 |
2/3 |
7.75 |
1:14:58 |
2:23 +4
|
9:31 |
167 162-174 |
1590 |
164 160-168 |
4/3 |
8.00 |
1:17:08 |
2:10 |
8:42 |
170 166-174 |
1478 |
166 162-174 |
6/8 |
8.09 |
1:18:00 |
52 |
9:57 |
172 168-176 |
1710 |
164 158-170 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.5 |
165 |
8.1 |
1:11:05 |
9:13 |
Walk |
4.5 |
119 |
0 |
3:38 |
2:02:52 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
4.0 |
- |
- |
3:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:03 |
43.78% |
More |
800m |
4:07 |
8:18 |
50.61% |
More |
1km |
5:12 |
8:21 |
52.38% |
More |
Mile |
8:26 |
8:26 |
54.75% |
More |
5k |
27:45 |
8:56 |
56.69% |
More |
5 miles |
47:30 |
9:30 |
54.12% |
More |
10k |
59:01 |
9:30 |
54.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:48 |
7:48 |
59.21 |
5km |
25:56 |
8:21 |
60.68 |
5M |
42:57 |
8:35 |
59.85 |
10km |
54:05 |
8:42 |
59.45 |
10M |
1:29:33 |
8:57 |
59.45 |
Half |
1:59:14 |
9:06 |
58.68 |
20M |
3:06:43 |
9:20 |
59.38 |
Mara |
4:08:35 |
9:29 |
59.47 |
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Wow! Gorgeous long run xx
Ta. Longer than I planned in my head and even then I had to shortcut it a bit. But enjoyed and maintained my pace with only a little drop off!