Wed 30th Dec 2020 at 9:00am by iceblue

Run > Medium Long Run

breezy

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Time
1:54:00
Miles
13.04
Min/mi
8:45
Pacing
93%
WAVA
62.30
Stride(cm)
100
Cals
817
Cadence
184
BPM
135
%MHR
78.8
B/mi
1178
Surface
Beach

Notes & Comments

Split Summary
===
1) 1m - 8:58(8:58/m) 118/123bpm 61cal 6.7/7.62mph
2) 1m - 9:00(9:00/m) 127/129bpm 67cal 6.67/7.1mph
3) 1m - 8:49(8:49/m) 132/135bpm 70cal 6.81/7.03mph
4) 1m - 8:42(8:42/m) 137/138bpm 72cal 6.89/7.26mph
5) 1m - 8:46(8:46/m) 138/138bpm 71cal 6.85/7.28mph
6) 1m - 8:42(8:42/m) 138/138bpm 68cal 6.89/7.28mph
7) 1m - 8:27(8:27/m) 138/138bpm 63cal 7.1/7.64mph
8) 1m - 8:22(8:22/m) 138/138bpm 60cal 7.17/7.58mph
9) 1m - 8:32(8:32/m) 138/138bpm 59cal 7.04/7.49mph
10) 1m - 8:32(8:32/m) 138/138bpm 57cal 7.03/7.43mph
11) 1m - 9:00(9:00/m) 138/138bpm 59cal 6.66/7.12mph
12) 1m - 9:12(9:12/m) 138/138bpm 58cal 6.53/7.14mph
13) 1m - 8:37(8:37/m) 138/138bpm 51cal 6.96/8.66mph
14) 0.04m - 20(7:58/m) 138/138bpm 1cal 7.53/8.77mph
Felt good until last part from Burn back to Westport into the cold wind. Still icy in town.

8:58 9:00 8:49 8:42 8:46 8:42 8:27 8:22 8:32 8:32 9:00 9:12 8:37 20

Pin Map

0mi in 0

Pace

37%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:29	4:29	8:59	111 78-121	997	184 110-190
1.00	8:58	4:28	8:56	122 121-123	1091	184 126-190
1.50	13:27	4:29	8:59	125 124-126	1122	186 182-190
2.00	17:57	4:31	9:01	128 127-129	1154	185 180-188
2.50	22:22	4:24	8:49	131 130-132	1154	185 182-190
3.00	26:46	4:24	8:49	134 133-135	1181	184 180-190
3.50	31:07	4:21	8:41	137 135-138	1190	184 174-190
4.00	35:28	4:22	8:43	138 138-138	1203	182 172-186
4.50	39:52	4:23	8:47	138 138-138	1211	183 180-186
5.00	44:14	4:23	8:45	138 138-138	1208	183 178-186
5.50	48:32	4:18	8:35	138 138-138	1186	184 182-186
6.00	52:56	4:24	8:49	138 138-138	1216	183 174-188
6.50	57:16	4:20	8:40	138 138-138	1195	181 176-186
7.00	1:01:24	4:07	8:15	138 138-138	1138	184 178-186
7.50	1:05:34	4:10	8:21	138 138-138	1152	185 130-188
8.00	1:09:46	4:12	8:23	138 138-138	1158	186 182-192
8.50	1:14:03	4:17	8:34	138 138-138	1182	185 178-190
9.00	1:18:17	4:15	8:29	138 138-138	1172	187 182-192
9.50	1:22:31	4:13	8:26	138 138-138	1164	186 180-190
10.00	1:26:50	4:19	8:38	138 138-138	1192	184 178-188
10.50	1:31:21	4:31	9:02	138 138-138	1247	183 180-186
11.00	1:35:50	4:29	8:59	138 138-138	1239	182 178-186
11.50	1:40:25	4:35	9:10	138 138-138	1265	183 178-186
12.00	1:45:02	4:37	9:13	138 138-138	1273	184 176-190
12.50	1:49:33	4:31	9:02	138 133-138	1246	181 122-188
13.00	1:53:39	4:06	8:13	138 138-138	1133	184 180-188
13.04	1:54:00	21	8:13	138 138-138	1135	181 176-184

Heart

135/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (192 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	184	13	1:53:33	8:43
Walk	0.4	122	0	27	20:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:45	49.36%	More
800m	4:02	8:06	51.67%	More
1km	5:05	8:10	53.42%	More
Mile	8:16	8:16	55.84%	More
5k	26:07	8:24	61.77%	More
5 miles	42:27	8:29	62.00%	More
10k	53:09	8:33	62.01%	More
10 miles	1:26:49	8:41	62.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:30	7:30	61.57
5km	24:55	8:01	64.76
5M	41:16	8:15	63.79
10km	51:58	8:22	63.42
10M	1:26:03	8:36	63.04
Half	1:54:33	8:45	61.82
20M	2:59:24	8:58	62.05
Mara	3:58:50	9:07	61.69

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