Sun 3rd Jan 2021 at 12:00pm by Hawkins
Run > General
-
Time
1:34:46
-
Miles
11.50
-
Min/mi
8:14
-
Pacing
92%
-
WAVA
55.65
-
Stride(cm)
106
-
Cals
1337
-
Cadence
184
-
BPM
170
-
%MHR
81.8
-
B/mi
1402
-
Asc(m)
137
-
Hillscore
7
-
Surface
Road
Notes & Comments
The first of a series of longer runs for 2021, increasing by about 2k a week. 18.5k today
Split Summary
===
1) 0.62m - 4:55(7:55/m) 143/169bpm 57cal 7.58/7.89mph
2) 0.62m - 5:03(8:08/m) 140/151bpm 56cal 7.38/7.95mph
3) 0.62m - 5:10(8:19/m) 142/149bpm 57cal 7.22/7.51mph
4) 0.62m - 5:00(8:02/m) 148/155bpm 59cal 7.47/7.74mph
5) 0.62m - 5:10(8:19/m) 153/185bpm 64cal 7.22/7.62mph
6) 0.62m - 5:08(8:16/m) 184/190bpm 79cal 7.26/7.51mph
7) 0.62m - 5:05(8:10/m) 184/190bpm 78cal 7.34/7.35mph
8) 0.62m - 5:11(8:20/m) 182/189bpm 79cal 7.2/7.43mph
9) 0.62m - 5:09(8:17/m) 179/184bpm 77cal 7.24/7.41mph
10) 0.62m - 5:16(8:28/m) 178/183bpm 78cal 7.08/7.22mph
11) 0.62m - 5:14(8:26/m) 180/192bpm 79cal 7.12/7.68mph
12) 0.62m - 5:11(8:20/m) 180/187bpm 78cal 7.19/8.06mph
13) 0.62m - 5:08(8:16/m) 176/181bpm 75cal 7.25/7.49mph
14) 0.62m - 5:01(8:05/m) 174/180bpm 71cal 7.42/7.89mph
15) 0.62m - 5:11(8:20/m) 174/187bpm 71cal 7.2/7.51mph
16) 0.62m - 5:04(8:09/m) 185/190bpm 79cal 7.36/7.53mph
17) 0.62m - 5:03(8:07/m) 186/191bpm 78cal 7.39/7.95mph
18) 0.62m - 5:07(8:14/m) 186/191bpm 80cal 7.28/7.53mph
19) 0.32m - 2:40(8:22/m) 187/192bpm 42cal 7.16/7.31mph
4:55 5:03 5:10 5:00 5:10 5:08 5:05 5:11 5:09 5:16 5:14 5:11 5:08 5:01 5:11 5:04 5:03 5:07 2:40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:59 |
3:59 |
7:58 |
139 89-168 |
1108 |
177 120-182 |
8/4 |
1.00 |
8:03 |
4:04 |
8:07 |
141 130-151 |
1146 |
180 174-182 |
4/7 |
1.50 |
12:06 |
4:03 |
8:06 |
142 138-147 |
1151 |
183 180-188 |
3/5 |
2.00 |
16:15 |
4:09 |
8:17 |
142 138-149 |
1177 |
185 180-190 |
8/7 |
2.50 |
20:15 |
4:00 |
8:00 |
149 145-155 |
1192 |
185 180-188 |
2/5 |
3.00 |
24:25 |
4:10 |
8:20 |
151 146-158 |
1259 |
185 180-188 |
5/4 |
3.50 |
28:32 |
4:07 |
8:14 |
177 146-189 |
1459 |
186 184-190 |
5/5 |
4.00 |
32:39 |
4:07 |
8:14 |
184 179-189 |
1515 |
186 182-190 |
2/4 |
4.50 |
36:44 |
4:05 |
8:10 |
184 179-188 |
1504 |
187 182-190 |
5/2 |
5.00 |
40:56 |
4:12 |
8:24 |
181 176-189 |
1519 |
186 182-190 |
5/3 |
5.50 |
45:02 |
4:06 |
8:13 |
180 174-183 |
1478 |
184 180-188 |
4/1 |
6.00 |
49:14 |
4:11 |
8:22 |
178 173-182 |
1491 |
185 182-188 |
5/3 |
6.50 |
53:54 |
4:41 +21
|
9:21 |
179 176-183 |
1674 |
184 180-188 |
13/0 |
7.00 |
57:59 |
4:05 |
8:09 |
180 174-191 |
1468 |
186 182-190 |
3/10 |
7.50 |
1:02:12 |
4:14 |
8:27 |
180 173-187 |
1521 |
186 182-190 |
11/5 |
8.00 |
1:06:20 |
4:07 |
8:15 |
176 171-180 |
1452 |
187 182-190 |
11/4 |
8.50 |
1:10:20 |
4:00 |
7:59 |
175 171-180 |
1398 |
185 178-188 |
1/18 |
9.00 |
1:14:57 |
4:37 +28
|
9:14 |
172 162-178 |
1589 |
183 120-190 |
4/7 |
9.50 |
1:19:07 |
4:10 |
8:20 |
179 164-190 |
1491 |
186 182-190 |
12/2 |
10.00 |
1:23:10 |
4:04 |
8:07 |
184 178-190 |
1494 |
186 182-190 |
5/13 |
10.50 |
1:27:15 |
4:05 |
8:11 |
186 180-191 |
1522 |
185 170-190 |
9/9 |
11.00 |
1:31:23 |
4:07 |
8:15 |
186 183-191 |
1534 |
185 178-188 |
3/8 |
11.50 |
1:35:32 |
4:10 |
8:19 |
187 182-191 |
1555 |
183 176-188 |
3/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
184 |
11.5 |
1:34:42 |
8:16 |
Walk |
0.5 |
120 |
0 |
31 |
2:31:12 |
Pause |
0.4 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:40 |
40.66% |
More |
800m |
3:55 |
7:52 |
45.75% |
More |
1km |
4:53 |
7:51 |
47.96% |
More |
Mile |
8:01 |
8:01 |
50.04% |
More |
5k |
25:15 |
8:08 |
53.98% |
More |
5 miles |
40:54 |
8:11 |
54.12% |
More |
10k |
51:12 |
8:14 |
53.93% |
More |
10 miles |
1:23:08 |
8:19 |
54.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
63.66 |
5km |
22:10 |
7:08 |
61.50 |
5M |
37:36 |
7:31 |
58.88 |
10km |
47:51 |
7:42 |
57.71 |
10M |
1:21:09 |
8:07 |
56.16 |
Half |
1:49:31 |
8:22 |
54.59 |
20M |
2:55:09 |
8:45 |
54.09 |
Mara |
3:56:22 |
9:01 |
53.44 |
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