Sun 3rd Jan 2021 at 10:00am by PCleasby
Run > Long Run
-
Time
2:03:47
-
Miles
16.07
-
Min/mi
7:42
-
Pacing
95%
-
WAVA
64.70
-
Stride(cm)
120
-
Cals
1587
-
Cadence
175
-
BPM
147
-
%MHR
76.6
-
B/mi
1133
-
Asc(m)
189
-
Hillscore
10
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:59(7:59/m) 138/147bpm 108cal 7.52/8.35mph
2) 1m - 7:49(7:49/m) 145/151bpm 113cal 7.67/8.12mph
3) 1m - 7:49(7:49/m) 149/154bpm 115cal 7.67/7.83mph
4) 1m - 7:33(7:33/m) 151/157bpm 111cal 7.95/8.25mph
5) 1m - 7:41(7:41/m) 150/156bpm 111cal 7.8/8.08mph
6) 1m - 7:54(7:54/m) 149/156bpm 109cal 7.59/7.85mph
7) 1m - 7:49(7:49/m) 147/156bpm 97cal 7.67/7.97mph
8) 1m - 7:52(7:52/m) 144/150bpm 88cal 7.62/7.95mph
9) 1m - 7:36(7:36/m) 146/155bpm 88cal 7.89/8.29mph
10) 1m - 7:53(7:53/m) 143/150bpm 82cal 7.61/8.04mph
11) 1m - 7:47(7:47/m) 151/158bpm 103cal 7.71/8.12mph
12) 1m - 7:33(7:33/m) 148/154bpm 84cal 7.95/8.12mph
13) 1m - 7:25(7:25/m) 147/152bpm 79cal 8.09/8.22mph
14) 1m - 7:28(7:28/m) 150/156bpm 88cal 8.04/8.45mph
15) 1m - 7:39(7:39/m) 154/158bpm 99cal 7.84/8.16mph
16) 1m - 7:29(7:29/m) 157/171bpm 104cal 8.02/8.2mph
17) 0.07m - 30(7:34/m) 166/169bpm 8cal 7.93/8.2mph
7:59 7:49 7:49 7:33 7:41 7:54 7:49 7:52 7:36 7:53 7:47 7:33 7:25 7:28 7:39 7:29 30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:00 |
4:00 |
8:01 |
125 77-145 |
1002 |
170 118-178 |
1/9 |
1.00 |
7:58 |
3:58 |
7:56 |
144 130-147 |
1142 |
173 170-180 |
5/2 |
1.50 |
11:52 |
3:53 |
7:47 |
144 136-149 |
1121 |
174 170-188 |
1/5 |
2.00 |
15:49 |
3:57 |
7:54 |
145 136-151 |
1144 |
174 170-184 |
2/3 |
2.50 |
19:42 |
3:53 |
7:46 |
147 138-152 |
1142 |
173 170-178 |
7/4 |
3.00 |
23:38 |
3:56 |
7:53 |
149 140-154 |
1174 |
174 170-176 |
15/0 |
3.50 |
27:23 |
3:45 |
7:29 |
149 133-157 |
1115 |
173 170-178 |
9/6 |
4.00 |
31:09 |
3:46 |
7:33 |
151 142-157 |
1139 |
175 172-186 |
13/3 |
4.50 |
35:09 |
4:00 +8
|
7:59 |
148 129-154 |
1182 |
175 166-186 |
3/4 |
5.00 |
39:00 |
3:51 |
7:43 |
149 137-153 |
1149 |
175 172-184 |
1/3 |
5.50 |
42:56 |
3:56 |
7:53 |
148 134-155 |
1166 |
174 172-178 |
9/11 |
6.00 |
46:54 |
3:57 |
7:55 |
148 138-156 |
1172 |
175 172-178 |
16/3 |
6.50 |
50:50 |
3:57 |
7:54 |
148 122-155 |
1168 |
174 170-180 |
15/3 |
7.00 |
54:44 |
3:53 |
7:46 |
142 128-147 |
1104 |
173 170-176 |
2/21 |
7.50 |
58:41 |
3:58 |
7:56 |
140 131-143 |
1110 |
173 170-184 |
5/14 |
8.00 |
1:02:35 |
3:54 |
7:47 |
148 142-150 |
1152 |
175 172-180 |
12/0 |
8.50 |
1:06:19 |
3:44 |
7:28 |
146 129-154 |
1090 |
176 172-192 |
2/3 |
9.00 |
1:10:11 |
3:53 |
7:45 |
143 121-154 |
1109 |
173 170-176 |
0/8 |
9.50 |
1:14:11 |
3:59 |
7:58 |
142 137-149 |
1132 |
173 170-180 |
4/11 |
10.00 |
1:18:04 |
3:54 |
7:47 |
143 131-150 |
1114 |
174 170-182 |
1/7 |
10.50 |
1:21:59 |
3:55 |
7:50 |
148 127-155 |
1160 |
175 170-180 |
10/1 |
11.00 |
1:25:51 |
3:52 |
7:44 |
154 150-158 |
1191 |
176 172-182 |
18/2 |
11.50 |
1:29:37 |
3:46 |
7:32 |
147 135-152 |
1106 |
174 172-180 |
1/6 |
12.00 |
1:33:24 |
3:47 |
7:34 |
147 133-154 |
1112 |
176 172-184 |
6/3 |
12.50 |
1:37:06 |
3:42 |
7:24 |
146 135-152 |
1080 |
175 172-182 |
1/18 |
13.00 |
1:40:49 |
3:43 |
7:26 |
148 145-150 |
1100 |
176 172-182 |
1/7 |
13.50 |
1:44:35 |
3:46 |
7:32 |
147 129-153 |
1107 |
176 174-180 |
1/4 |
14.00 |
1:48:17 |
3:42 |
7:24 |
151 149-155 |
1118 |
176 174-178 |
1/5 |
14.50 |
1:52:13 |
3:56 |
7:53 |
153 152-154 |
1205 |
176 174-182 |
8/2 |
15.00 |
1:55:57 |
3:43 |
7:27 |
153 140-157 |
1140 |
177 174-186 |
2/3 |
15.50 |
1:59:42 |
3:45 |
7:31 |
156 154-158 |
1172 |
178 174-182 |
2/3 |
16.00 |
2:03:25 |
3:43 |
7:26 |
158 143-171 |
1174 |
178 174-180 |
4/2 |
16.07 |
2:03:55 |
30 |
7:33 |
166 162-169 |
1254 |
176 164-180 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
174 |
16.1 |
2:03:46 |
7:43 |
Walk |
0.0 |
118 |
0 |
1 |
INF:00:00 |
Pause |
0.1 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:10 |
45.98% |
More |
800m |
3:38 |
7:18 |
52.92% |
More |
1km |
4:34 |
7:21 |
54.85% |
More |
Mile |
7:23 |
7:23 |
57.74% |
More |
5k |
23:12 |
7:28 |
62.47% |
More |
5 miles |
37:33 |
7:31 |
62.84% |
More |
10k |
46:56 |
7:33 |
62.78% |
More |
10 miles |
1:16:30 |
7:39 |
63.65% |
More |
Half |
1:40:33 |
7:41 |
64.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:23 |
6:23 |
66.73 |
5km |
21:26 |
6:54 |
67.62 |
5M |
35:36 |
7:07 |
66.27 |
10km |
44:54 |
7:14 |
65.61 |
10M |
1:14:37 |
7:28 |
65.26 |
Half |
1:39:32 |
7:36 |
64.22 |
20M |
2:36:20 |
7:49 |
64.79 |
Mara |
3:28:33 |
7:58 |
64.76 |
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