Sun 28th Mar 2021 at 12:00pm by Dickie York
Run > Long Run
-
Time
3:12:52
-
Miles
26.27
-
Min/mi
7:21
-
Pacing
88%
-
WAVA
71.49
-
Stride(cm)
121
-
Cals
3244
-
Cadence
181
-
BPM
158
-
%MHR
92.5
-
B/mi
1161
-
Asc(m)
169
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:03(8:03/m) 78/79bpm 32cal 87/88rpm 7.45/7.99mph
2) 1m - 8:00(8:00/m) 91/148bpm 54cal 87/89rpm 7.49/8.16mph
3) 1m - 7:18(7:18/m) 182/201bpm 151cal 90/94rpm 8.23/9.62mph
4) 0.74m - 5:00(6:44/m) 172/186bpm 94cal 93/94rpm 8.9/9.62mph
5) 1m - 7:12(7:12/m) 157/172bpm 105cal 90/93rpm 8.33/9.62mph
6) 1.34m - 10:00(7:28/m) 153/171bpm 109cal 89/92rpm 8.04/9.28mph
7) 1m - 7:15(7:15/m) 153/168bpm 91cal 90/94rpm 8.28/9.4mph
8) 0.73m - 5:00(6:53/m) 151/168bpm 80cal 92/94rpm 8.72/9.4mph
9) 1m - 7:19(7:19/m) 160/174bpm 98cal 90/93rpm 8.2/9.22mph
10) 1.32m - 10:00(7:36/m) 164/191bpm 157cal 89/93rpm 7.9/8.66mph
11) 1m - 7:21(7:21/m) 160/191bpm 106cal 90/94rpm 8.16/9.24mph
12) 0.75m - 5:00(6:38/m) 153/160bpm 63cal 93/94rpm 9.05/9.53mph
13) 1m - 7:10(7:10/m) 152/160bpm 96cal 91/94rpm 8.36/9.53mph
14) 1.33m - 10:00(7:31/m) 148/158bpm 103cal 89/93rpm 7.97/9.28mph
15) 1m - 7:22(7:22/m) 148/158bpm 76cal 90/94rpm 8.15/9.08mph
16) 0.76m - 5:00(6:34/m) 154/161bpm 73cal 93/96rpm 9.13/10.42mph
17) 1m - 6:50(6:50/m) 154/162bpm 91cal 92/96rpm 8.78/10.42mph
18) 1.37m - 10:00(7:19/m) 150/162bpm 87cal 90/96rpm 8.2/10.25mph
19) 1m - 7:15(7:15/m) 149/158bpm 83cal 90/93rpm 8.28/9.46mph
20) 0.76m - 5:00(6:33/m) 157/163bpm 81cal 94/97rpm 9.16/10.13mph
21) 1m - 6:51(6:51/m) 157/163bpm 80cal 92/97rpm 8.76/10.13mph
22) 1m - 7:22(7:22/m) 151/158bpm 75cal 90/93rpm 8.15/10.2mph
23) 0.75m - 5:00(6:42/m) 157/164bpm 83cal 94/96rpm 8.96/10.36mph
24) 1m - 7:27(7:27/m) 153/162bpm 54cal 91/93rpm 8.05/9.1mph
25) 0.75m - 5:00(6:39/m) 157/159bpm 63cal 95/96rpm 9.01/9.31mph
26) 1m - 7:23(7:23/m) 152/176bpm 82cal 90/91rpm 8.14/9.15mph
27) 0.73m - 5:00(6:51/m) 156/163bpm 52cal 93/97rpm 8.75/9.48mph
28) 1m - 7:16(7:16/m) 156/160bpm 102cal 91/93rpm 8.26/9.06mph
29) 1m - 7:24(7:24/m) 156/160bpm 90cal 91/94rpm 8.11/9.17mph
30) 1m - 7:19(7:19/m) 156/160bpm 91cal 91/93rpm 8.21/8.95mph
31) 1m - 7:24(7:24/m) 158/166bpm 99cal 91/93rpm 8.1/8.95mph
32) 1m - 7:24(7:24/m) 167/178bpm 122cal 91/93rpm 8.1/8.81mph
33) 1m - 7:28(7:28/m) 165/170bpm 136cal 90/92rpm 8.03/8.79mph
34) 1m - 7:49(7:49/m) 172/195bpm 133cal 90/93rpm 7.67/8.52mph
35) 1m - 7:42(7:42/m) 161/164bpm 113cal 89/91rpm 7.79/8.23mph
36) 0.27m - 2:14(8:16/m) 160/162bpm 39cal 88/91rpm 7.25/7.92mph
8:03 8:00 7:18 5:00 7:12 10:00 7:15 5:00 7:19 10:00 7:21 5:00 7:10 10:00 7:22 5:00 6:50 10:00 7:15 5:00 6:51 7:22 5:00 7:27 5:00 7:23 5:00 7:16 7:24 7:19 7:24 7:24 7:28 7:49 7:42 2:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:04 |
8:04 |
8:04 |
164 84-224 |
1322 |
174 166-176 |
75/49 |
2.00 |
16:04 |
8:00 |
8:00 |
167 104-224 |
1337 |
175 162-178 |
47/48 |
3.00 |
24:04 |
8:00 |
8:00 |
168 95-224 |
1344 |
178 114-188 |
56/57 |
4.00 |
31:16 |
7:12 |
7:12 |
158 95-224 |
1137 |
180 170-186 |
77/81 |
5.00 |
38:31 |
7:15 |
7:15 |
154 84-224 |
1117 |
180 92-188 |
68/70 |
6.00 |
45:50 |
7:19 |
7:19 |
145 84-224 |
1060 |
180 174-186 |
75/77 |
7.00 |
53:11 |
7:21 |
7:21 |
153 92-224 |
1125 |
181 172-188 |
63/64 |
8.00 |
1:00:22 |
7:11 |
7:11 |
153 94-224 |
1098 |
181 174-188 |
63/64 |
9.00 |
1:07:43 |
7:21 |
7:21 |
154 101-224 |
1133 |
179 172-188 |
67/63 |
10.00 |
1:14:34 |
6:51 |
6:51 |
154 104-224 |
1055 |
184 166-192 |
61/65 |
11.00 |
1:21:48 |
7:14 |
7:14 |
150 106-224 |
1085 |
180 156-186 |
70/66 |
12.00 |
1:28:39 |
6:51 |
6:51 |
161 118-224 |
1102 |
184 174-194 |
76/76 |
13.00 |
1:36:01 |
7:23 |
7:23 |
153 95-224 |
1128 |
180 172-186 |
74/68 |
14.00 |
1:42:58 |
6:57 |
6:57 |
159 91-224 |
1105 |
185 170-192 |
72/79 |
15.00 |
1:50:25 |
7:27 |
7:27 |
153 100-195 |
1140 |
181 172-186 |
100/101 |
16.00 |
1:57:15 |
6:49 |
6:49 |
156 97-224 |
1064 |
187 178-192 |
70/73 |
17.00 |
2:04:37 |
7:22 |
7:22 |
155 106-224 |
1143 |
180 176-182 |
64/56 |
18.00 |
2:11:34 |
6:57 |
6:57 |
169 108-224 |
1176 |
185 170-194 |
65/65 |
19.00 |
2:18:50 |
7:16 |
7:16 |
156 104-224 |
1133 |
182 174-186 |
54/58 |
20.00 |
2:26:14 |
7:24 |
7:24 |
158 98-224 |
1170 |
182 172-188 |
60/53 |
21.00 |
2:33:33 |
7:19 |
7:19 |
159 93-224 |
1162 |
182 174-186 |
57/53 |
22.00 |
2:40:57 |
7:24 |
7:24 |
162 95-224 |
1198 |
182 168-186 |
59/59 |
23.00 |
2:48:22 |
7:25 |
7:25 |
166 95-224 |
1230 |
182 180-186 |
64/65 |
24.00 |
2:55:50 |
7:28 |
7:28 |
161 97-224 |
1202 |
181 174-184 |
71/72 |
25.00 |
3:03:39 |
7:49 |
7:49 |
162 95-224 |
1268 |
180 172-186 |
69/68 |
26.00 |
3:11:21 |
7:42 |
7:42 |
161 92-224 |
1240 |
179 176-182 |
68/73 |
26.27 |
3:13:34 |
2:13 |
8:18 |
159 115-208 |
1319 |
177 168-182 |
14/13 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
180 |
26.3 |
3:13:24 |
7:22 |
Walk |
0.1 |
121 |
0 |
6 |
14:38 |
Still |
0.0 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:53 |
56.80% |
More |
800m |
3:07 |
6:16 |
62.69% |
More |
1km |
3:56 |
6:19 |
64.88% |
More |
Mile |
6:34 |
6:34 |
65.92% |
More |
5k |
21:30 |
6:55 |
68.49% |
More |
5 miles |
34:59 |
7:00 |
68.57% |
More |
10k |
44:04 |
7:06 |
67.99% |
More |
10 miles |
1:11:00 |
7:06 |
69.78% |
More |
Half |
1:33:33 |
7:08 |
70.07% |
More |
20 miles |
2:24:04 |
7:12 |
71.54% |
More |
Mara |
3:12:54 |
7:22 |
71.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:14 |
5:14 |
82.68 |
5km |
18:18 |
5:53 |
80.47 |
5M |
30:56 |
6:11 |
77.55 |
10km |
39:18 |
6:19 |
76.24 |
10M |
1:06:27 |
6:39 |
74.55 |
Half |
1:29:30 |
6:50 |
72.67 |
20M |
2:22:45 |
7:08 |
72.20 |
Mara |
3:12:18 |
7:20 |
71.47 |
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