Mon 22nd Mar 2021 at 11:00am by jdc
Run > Long Run
-
Time
1:17:25
-
Miles
8.24
-
Min/mi
9:24
-
Pacing
91%
-
WAVA
64.48
-
Stride(cm)
97
-
Cals
759
-
Cadence
177
-
BPM
160
-
%MHR
93.4
-
B/mi
1500
-
Asc(m)
725
-
Hillscore
23
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:45(9:45/m) 130/153bpm 74cal 6.16/6.55mph
2) 1m - 9:24(9:24/m) 150/163bpm 86cal 6.39/6.93mph
3) 1m - 9:23(9:23/m) 165/178bpm 95cal 6.39/7.01mph
4) 1m - 9:43(9:43/m) 174/179bpm 104cal 6.18/6.91mph
5) 1m - 9:39(9:39/m) 168/181bpm 98cal 6.22/6.91mph
6) 1m - 9:05(9:05/m) 166/178bpm 91cal 6.61/7.08mph
7) 1m - 8:59(8:59/m) 168/179bpm 90cal 6.68/7.28mph
8) 1m - 9:21(9:21/m) 172/182bpm 98cal 6.42/6.99mph
9) 0.24m - 2:06(8:38/m) 179/184bpm 23cal 6.95/6.99mph
Long run today, same route as the last 8 miler but much better today. Once I reached the top of coundon wedge it was pretty much all downhill to home which was a nice way to finish.
9:45 9:24 9:23 9:43 9:39 9:05 8:59 9:21 2:06
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:23 |
2:23 |
9:31 |
118 69-145 |
1122 |
172 118-178 |
6/4 |
| 0.50 |
4:47 |
2:25 |
9:39 |
122 95-139 |
1177 |
175 170-178 |
1/17 |
| 0.75 |
7:16 |
2:29 +3
|
9:55 |
129 97-145 |
1279 |
176 174-180 |
1/30 |
| 1.00 |
9:48 |
2:32 |
10:06 |
139 123-153 |
1405 |
177 174-178 |
27/4 |
| 1.25 |
12:13 |
2:25 |
9:40 |
151 132-162 |
1461 |
178 176-180 |
23/6 |
| 1.50 |
14:41 |
2:28 |
9:54 |
152 147-158 |
1504 |
177 174-180 |
20/20 |
| 1.75 |
16:56 |
2:15 |
8:59 |
151 143-158 |
1356 |
176 174-178 |
11/11 |
| 2.00 |
19:11 |
2:15 |
9:02 |
144 138-155 |
1301 |
177 172-180 |
25/16 |
| 2.25 |
21:25 |
2:14 |
8:56 |
156 153-162 |
1395 |
179 176-182 |
10/24 |
| 2.50 |
23:55 |
2:30 |
9:58 |
160 149-168 |
1596 |
175 162-180 |
20/24 |
| 2.75 |
26:21 |
2:26 |
9:43 |
173 166-178 |
1681 |
172 164-178 |
39/16 |
| 3.00 |
28:35 |
2:14 |
8:55 |
176 173-178 |
1570 |
176 174-178 |
27/15 |
| 3.25 |
30:55 |
2:20 |
9:22 |
177 175-179 |
1656 |
177 176-180 |
24/40 |
| 3.50 |
33:20 |
2:25 |
9:39 |
177 173-178 |
1709 |
176 172-178 |
13/13 |
| 3.75 |
35:45 |
2:25 |
9:40 |
170 163-177 |
1644 |
176 174-176 |
18/11 |
| 4.00 |
38:17 |
2:32 |
10:10 |
172 169-177 |
1748 |
175 172-176 |
13/16 |
| 4.25 |
40:41 |
2:23 |
9:34 |
167 161-175 |
1597 |
177 176-178 |
19/5 |
| 4.50 |
43:01 |
2:20 |
9:21 |
166 161-172 |
1551 |
177 172-180 |
15/3 |
| 4.75 |
45:19 |
2:18 |
9:13 |
164 157-177 |
1511 |
177 172-180 |
5/14 |
| 5.00 |
47:56 |
2:37 |
10:29 |
176 172-181 |
1844 |
176 170-182 |
18/10 |
| 5.25 |
50:07 |
2:11 |
8:42 |
166 157-177 |
1445 |
176 174-180 |
32/36 |
| 5.50 |
52:18 |
2:11 |
8:43 |
162 159-167 |
1411 |
178 176-182 |
15/20 |
| 5.75 |
54:31 |
2:13 |
8:53 |
165 161-170 |
1465 |
178 176-180 |
28/36 |
| 6.00 |
57:01 |
2:31 |
10:02 |
170 163-177 |
1707 |
176 172-180 |
24/26 |
| 6.25 |
59:23 |
2:22 |
9:28 |
171 161-179 |
1619 |
176 174-182 |
36/27 |
| 6.50 |
1:01:34 |
2:10 |
8:40 |
164 161-167 |
1422 |
177 174-180 |
24/31 |
| 6.75 |
1:03:46 |
2:13 |
8:52 |
166 163-170 |
1471 |
178 174-180 |
36/43 |
| 7.00 |
1:06:01 |
2:14 |
8:57 |
167 164-171 |
1496 |
177 174-182 |
43/35 |
| 7.25 |
1:08:23 |
2:22 |
9:29 |
172 167-179 |
1631 |
178 174-184 |
24/67 |
| 7.50 |
1:10:51 |
2:28 |
9:54 |
171 168-172 |
1692 |
177 174-180 |
45/30 |
| 7.75 |
1:13:10 |
2:19 |
9:16 |
171 168-173 |
1585 |
176 172-178 |
19/30 |
| 8.00 |
1:15:23 |
2:12 |
8:49 |
175 167-182 |
1544 |
179 176-184 |
24/15 |
| 8.24 |
1:17:29 |
2:06 |
8:39 |
179 174-184 |
1548 |
184 180-188 |
6/11 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
29 15.2% |
8:51
|
|
27 19.6% |
11:40
|
|
26 22.4% |
9:05
|
|
23 14.1% |
10:58
|
|
23 11.2% |
8:50
|
|
22 10.1% |
10:12
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.8 |
176 |
8.2 |
1:17:22 |
9:24 |
| Walk |
0.1 |
118 |
0 |
4 |
23:07 |
| Pause |
0.1 |
- |
- |
3 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:28 |
49.61% |
More |
| 800m |
4:16 |
8:34 |
55.37% |
More |
| 1km |
5:22 |
8:38 |
57.05% |
More |
| Mile |
8:58 |
8:58 |
57.65% |
More |
| 5k |
28:18 |
9:07 |
63.80% |
More |
| 5 miles |
46:38 |
9:20 |
63.34% |
More |
| 10k |
58:00 |
9:20 |
63.83% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:17 |
8:17 |
62.38 |
| 5km |
27:32 |
8:52 |
65.58 |
| 5M |
45:35 |
9:07 |
64.80 |
| 10km |
57:24 |
9:14 |
64.50 |
| 10M |
1:35:03 |
9:30 |
64.35 |
| Half |
2:06:33 |
9:40 |
63.22 |
| 20M |
3:18:10 |
9:55 |
63.76 |
| Mara |
4:23:51 |
10:04 |
63.57 |
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