Fri 8th Jan 2021 at 11:00am by Duncs
Run > Long Run
- Not good
- v cold
-
Time
4:34:25
-
Miles
22.98
-
Min/mi
11:56
-
Pacing
70%
-
WAVA
43.96
-
Stride(cm)
87
-
Cals
3073
-
Cadence
155
-
BPM
149
-
%MHR
87.3
-
B/mi
1783
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 10:03(10:03/m) 128/144bpm 108cal 5.97/8.1mph
2) 1m - 10:16(10:16/m) 132/150bpm 110cal 5.85/7.81mph
3) 1m - 12:58(12:58/m) 126/153bpm 125cal 4.63/7.18mph
4) 1m - 10:40(10:40/m) 133/153bpm 105cal 5.63/7.37mph
5) 1m - 9:57(9:57/m) 145/154bpm 121cal 6.03/7.41mph
6) 1m - 11:13(11:13/m) 145/163bpm 129cal 5.35/7.56mph
7) 1m - 11:14(11:14/m) 139/160bpm 105cal 5.34/6.95mph
8) 1m - 10:43(10:43/m) 142/153bpm 113cal 5.6/6.93mph
9) 1m - 11:09(11:09/m) 144/154bpm 115cal 5.38/7.22mph
10) 1m - 13:26(13:26/m) 134/172bpm 120cal 4.47/7.2mph
11) 1m - 12:17(12:17/m) 148/170bpm 144cal 4.88/6.87mph
12) 1m - 11:16(11:16/m) 156/174bpm 145cal 5.33/6.66mph
13) 1m - 11:30(11:30/m) 154/175bpm 141cal 5.21/7.26mph
14) 1m - 11:39(11:39/m) 159/172bpm 149cal 5.15/7.01mph
15) 1m - 12:47(12:47/m) 150/166bpm 135cal 4.69/6.66mph
16) 1m - 12:31(12:31/m) 153/171bpm 136cal 4.79/6.82mph
17) 1m - 13:41(13:41/m) 148/182bpm 130cal 4.39/6.57mph
18) 1m - 12:20(12:20/m) 158/178bpm 142cal 4.87/7.24mph
19) 1m - 12:38(12:38/m) 163/181bpm 163cal 4.75/6.95mph
20) 1m - 12:30(12:30/m) 164/178bpm 159cal 4.8/7.1mph
21) 1m - 12:53(12:53/m) 166/191bpm 170cal 4.66/7.1mph
22) 1m - 13:55(13:55/m) 163/185bpm 163cal 4.31/7.03mph
23) 0.98m - 12:49(13:02/m) 161/183bpm 145cal 4.6/6.93mph
10:03 10:16 12:58 10:40 9:57 11:13 11:14 10:43 11:09 13:26 12:17 11:16 11:30 11:39 12:47 12:31 13:41 12:20 12:38 12:30 12:53 13:55 12:49
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.00 |
10:03 |
10:03 |
10:03 |
127 78-144 |
1276 |
166 120-174 |
2.00 |
20:19 |
10:16 |
10:16 |
132 106-150 |
1356 |
162 120-244 |
3.00 |
33:18 |
12:58 |
12:58 |
131 96-153 |
1700 |
152 108-172 |
4.00 |
43:57 |
10:39 |
10:39 |
133 98-151 |
1417 |
158 120-170 |
5.00 |
53:58 |
10:01 |
10:01 |
144 116-154 |
1442 |
162 122-170 |
6.00 |
1:05:06 |
11:08 |
11:08 |
144 117-163 |
1604 |
161 116-246 |
7.00 |
1:16:21 |
11:15 |
11:15 |
136 89-158 |
1529 |
155 82-170 |
8.00 |
1:27:03 |
10:42 |
10:42 |
140 104-151 |
1499 |
159 112-170 |
9.00 |
1:38:12 |
11:09 |
11:09 |
142 113-154 |
1583 |
155 116-170 |
10.00 |
1:51:39 |
13:27 |
13:27 |
140 105-172 |
1882 |
151 114-170 |
11.00 |
2:03:56 |
12:18 |
12:18 |
149 107-170 |
1832 |
157 112-170 |
12.00 |
2:15:16 |
11:19 |
11:19 |
156 122-173 |
1766 |
157 108-168 |
13.00 |
2:26:43 |
11:27 |
11:27 |
156 122-175 |
1786 |
156 110-170 |
14.00 |
2:38:23 |
11:40 |
11:40 |
159 128-172 |
1856 |
159 114-234 |
15.00 |
2:51:09 |
12:46 |
12:46 |
149 117-166 |
1901 |
150 106-168 |
16.00 |
3:03:40 |
12:31 |
12:31 |
153 123-171 |
1915 |
152 104-172 |
17.00 |
3:17:20 |
13:40 |
13:40 |
151 124-181 |
2064 |
145 104-170 |
18.00 |
3:29:40 |
12:20 |
12:20 |
159 130-178 |
1961 |
155 114-242 |
19.00 |
3:42:16 |
12:36 |
12:36 |
164 129-181 |
2067 |
156 116-172 |
20.00 |
3:54:48 |
12:32 |
12:32 |
163 136-177 |
2042 |
154 104-170 |
21.00 |
4:07:46 |
12:58 |
12:58 |
168 133-190 |
2178 |
153 108-234 |
22.00 |
4:21:39 |
13:53 |
13:53 |
165 134-184 |
2291 |
151 102-170 |
22.98 |
4:34:25 |
12:46 |
13:01 |
163 136-183 |
2122 |
149 82-226 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.5 |
167 |
17.8 |
2:54:23 |
9:46 |
Walk |
36.2 |
118 |
5.1 |
1:39:25 |
19:21 |
Still |
0.2 |
- |
- |
37 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
41.53% |
More |
800m |
4:20 |
8:43 |
45.51% |
More |
1km |
5:31 |
8:52 |
46.57% |
More |
Mile |
9:48 |
9:48 |
44.47% |
More |
5k |
32:55 |
10:36 |
45.09% |
More |
5 miles |
53:20 |
10:40 |
45.36% |
More |
10k |
1:06:30 |
10:42 |
45.45% |
More |
10 miles |
1:51:39 |
11:10 |
44.76% |
More |
Half |
2:28:40 |
11:21 |
44.48% |
More |
20 miles |
3:54:48 |
11:44 |
44.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:54 |
9:54 |
44.05 |
5km |
32:54 |
10:35 |
45.12 |
5M |
54:29 |
10:54 |
44.40 |
10km |
1:08:36 |
11:02 |
44.05 |
10M |
1:53:36 |
11:22 |
43.99 |
Half |
2:31:15 |
11:33 |
43.39 |
20M |
3:56:51 |
11:51 |
43.90 |
Mara |
5:15:20 |
12:02 |
43.97 |
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