Thu 1st Apr 2021 at 4:00am by Sorequads
Run > Long Run
-
Time
2:45:33
-
Miles
22.41
-
Min/mi
7:23
-
Pacing
86%
-
WAVA
63.03
-
Stride(cm)
120
-
Cadence
182
-
BPM
140
-
%MHR
84.6
-
B/mi
1031
-
Asc(m)
205
-
Hillscore
11
-
Surface
Road
Notes & Comments
Left post tib(?) sore after.
Longest run yet! Included 3 x 15 mins MP effort, 15 easy.
Split Summary
===
1) 1m - 8:34(8:34/m) 123/133bpm 177/198rpm
2) 1m - 7:31(7:31/m) 128/133bpm 181/200rpm
3) 1m - 8:41(8:41/m) 130/140bpm 181/196rpm
4) 1m - 7:53(7:53/m) 125/134bpm 181/198rpm
5) 1m - 7:23(7:23/m) 129/136bpm 182/198rpm
6) 1m - 7:46(7:46/m) 132/136bpm 183/198rpm
7) 1m - 7:34(7:34/m) 131/134bpm 182/196rpm
8) 1m - 7:39(7:39/m) 134/138bpm 182/198rpm
9) 1m - 7:26(7:26/m) 137/142bpm 182/198rpm
10) 1m - 7:30(7:30/m) 141/150bpm 181/202rpm
11) 1m - 7:09(7:09/m) 146/153bpm 182/204rpm
12) 1m - 6:28(6:28/m) 149/152bpm 185/206rpm
13) 1m - 7:13(7:13/m) 140/148bpm 184/202rpm
14) 1m - 7:25(7:25/m) 143/148bpm 181/210rpm
15) 1m - 6:54(6:54/m) 149/154bpm 185/202rpm
16) 1m - 6:39(6:39/m) 152/155bpm 186/206rpm
17) 1m - 7:22(7:22/m) 148/160bpm 180/200rpm
18) 1m - 7:25(7:25/m) 143/150bpm 181/198rpm
19) 1m - 6:52(6:52/m) 149/156bpm 182/208rpm
20) 1m - 7:02(7:02/m) 153/157bpm 183/202rpm
21) 1m - 7:27(7:27/m) 147/156bpm 180/204rpm
22) 1m - 7:25(7:25/m) 142/147bpm 181/198rpm
23) 0.41m - 3:15(7:52/m) 141/145bpm 176/194rpm
8:34 7:31 8:41 7:53 7:23 7:46 7:34 7:39 7:26 7:30 7:09 6:28 7:13 7:25 6:54 6:39 7:22 7:25 6:52 7:02 7:27 7:25 3:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:32 |
8:32 |
8:32 |
123 102-133 |
1049 |
177 114-198 |
6/3 |
2.00 |
16:05 |
7:33 |
7:33 |
128 123-133 |
966 |
181 146-200 |
6/4 |
3.00 |
24:45 |
8:40 |
8:40 |
130 99-140 |
1126 |
181 146-196 |
30/10 |
4.00 |
32:39 |
7:54 |
7:54 |
125 99-134 |
988 |
181 152-198 |
4/20 |
5.00 |
40:01 |
7:23 |
7:23 |
129 122-136 |
952 |
182 164-198 |
13/4 |
6.00 |
47:46 |
7:44 |
7:44 |
132 127-136 |
1022 |
183 168-198 |
12/5 |
7.00 |
55:22 |
7:36 |
7:36 |
131 128-134 |
995 |
182 168-196 |
7/10 |
8.00 |
1:03:00 |
7:39 |
7:39 |
134 130-138 |
1024 |
182 166-198 |
10/7 |
9.00 |
1:10:26 |
7:26 |
7:26 |
137 132-142 |
1018 |
182 164-198 |
11/9 |
10.00 |
1:17:56 |
7:30 |
7:30 |
141 132-150 |
1057 |
181 146-202 |
15/6 |
11.00 |
1:25:05 |
7:09 |
7:09 |
146 141-153 |
1045 |
182 152-204 |
16/19 |
12.00 |
1:31:33 |
6:28 |
6:28 |
149 146-152 |
964 |
185 160-206 |
6/21 |
13.00 |
1:38:46 |
7:12 |
7:12 |
140 133-148 |
1009 |
184 164-202 |
0/19 |
14.00 |
1:46:10 |
7:25 |
7:25 |
143 139-148 |
1060 |
181 148-210 |
8/6 |
15.00 |
1:53:05 |
6:54 |
6:54 |
149 144-154 |
1029 |
185 158-202 |
11/3 |
16.00 |
1:59:45 |
6:40 |
6:40 |
152 148-155 |
1013 |
186 150-206 |
2/12 |
17.00 |
2:07:06 |
7:21 |
7:21 |
148 142-160 |
1088 |
180 154-200 |
7/3 |
18.00 |
2:14:31 |
7:26 |
7:26 |
143 139-150 |
1062 |
181 154-198 |
7/9 |
19.00 |
2:21:23 |
6:51 |
6:51 |
149 139-156 |
1021 |
182 136-208 |
4/5 |
20.00 |
2:28:26 |
7:03 |
7:03 |
153 150-157 |
1079 |
183 154-202 |
9/4 |
21.00 |
2:35:52 |
7:26 |
7:26 |
147 141-156 |
1092 |
180 158-204 |
6/8 |
22.00 |
2:43:17 |
7:25 |
7:25 |
142 137-147 |
1054 |
181 152-198 |
2/11 |
22.41 |
2:46:33 |
3:16 |
7:55 |
141 135-145 |
1116 |
176 140-194 |
3/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
29 2.8% |
8:18
|
21 2.3% |
7:27
|
20 1.4% |
7:33
|
15 1.5% |
7:52
|
13 1.2% |
7:39
|
10 1.2% |
7:41
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.8 |
185 |
16.6 |
2:02:51 |
7:24 |
Walk |
26.2 |
170 |
5.8 |
43:42 |
7:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:06 |
49.58% |
More |
800m |
3:06 |
6:13 |
55.69% |
More |
1km |
3:57 |
6:21 |
57.23% |
More |
Mile |
6:28 |
6:28 |
60.29% |
More |
5k |
21:21 |
6:52 |
62.03% |
More |
5 miles |
34:39 |
6:56 |
62.07% |
More |
10k |
43:06 |
6:56 |
62.37% |
More |
10 miles |
1:10:13 |
7:01 |
63.23% |
More |
Half |
1:33:26 |
7:08 |
62.87% |
More |
20 miles |
2:26:59 |
7:21 |
62.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:08 |
6:08 |
63.53 |
5km |
20:23 |
6:34 |
64.95 |
5M |
33:45 |
6:45 |
63.73 |
10km |
42:30 |
6:50 |
63.24 |
10M |
1:10:23 |
7:02 |
63.09 |
Half |
1:33:42 |
7:09 |
62.21 |
20M |
2:26:44 |
7:20 |
62.95 |
Mara |
3:15:22 |
7:27 |
63.04 |
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