Sat 3rd Apr 2021 at 8:00am by minardi
Run > Long Run
- breezy
- cold
-
Time
3:21:18
-
Miles
18.19
-
Min/mi
11:04
-
Pacing
84%
-
WAVA
56.77
-
Stride(cm)
86
-
Cals
1728
-
Cadence
170
-
BPM
139
-
%MHR
81.4
-
B/mi
1540
-
Asc(m)
510
-
Hillscore
2
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1m - 11:02(11:02/m) 145/155bpm 103cal 5.44/5.59mph
2) 1m - 10:59(10:59/m) 136/152bpm 100cal 5.46/5.61mph
3) 1m - 10:57(10:57/m) 136/145bpm 100cal 5.48/5.72mph
4) 1m - 10:56(10:56/m) 133/140bpm 95cal 5.48/5.59mph
5) 1m - 11:03(11:03/m) 134/140bpm 95cal 5.43/5.66mph
6) 1m - 11:02(11:02/m) 135/145bpm 94cal 5.44/5.57mph
7) 1m - 10:56(10:56/m) 137/146bpm 94cal 5.48/5.7mph
8) 1m - 11:16(11:16/m) 134/149bpm 91cal 5.32/5.49mph
9) 1m - 11:18(11:18/m) 136/143bpm 91cal 5.31/5.47mph
10) 1m - 11:15(11:15/m) 137/143bpm 95cal 5.33/5.53mph
11) 1m - 11:16(11:16/m) 140/166bpm 96cal 5.33/5.55mph
12) 1m - 10:53(10:53/m) 139/155bpm 87cal 5.51/5.76mph
13) 1m - 11:09(11:09/m) 139/145bpm 90cal 5.38/5.59mph
14) 1m - 11:17(11:17/m) 140/148bpm 89cal 5.32/5.68mph
15) 1m - 10:54(10:54/m) 145/155bpm 97cal 5.5/5.8mph
16) 1m - 10:55(10:55/m) 147/166bpm 101cal 5.49/5.91mph
17) 1m - 11:08(11:08/m) 145/156bpm 97cal 5.39/5.97mph
18) 1m - 10:57(10:57/m) 145/159bpm 93cal 5.48/6.24mph
19) 0.19m - 2:01(10:46/m) 152/155bpm 20cal 5.57/6.01mph
11:02 10:59 10:57 10:56 11:03 11:02 10:56 11:16 11:18 11:15 11:16 10:53 11:09 11:17 10:54 10:55 11:08 10:57
-
Min/mi
0
-
Recent
0
-
Elev
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.
|
Ascent mtrs
Asc.
|
0.50 |
5:34 |
5:34 |
11:07 |
137 98-149 |
1523 |
168 158-174 |
9/7 |
1.00 |
11:02 |
5:29 |
10:57 |
149 140-155 |
1632 |
173 170-176 |
19/14 |
1.50 |
16:31 |
5:29 |
10:58 |
139 131-152 |
1523 |
174 170-176 |
15/16 |
2.00 |
22:01 |
5:30 |
11:01 |
134 124-143 |
1475 |
169 164-172 |
11/7 |
2.50 |
27:35 |
5:34 |
11:08 |
134 128-138 |
1491 |
168 166-178 |
13/13 |
3.00 |
33:06 |
5:31 +8
|
11:01 |
138 132-145 |
1521 |
171 164-176 |
8/11 |
3.50 |
38:33 |
5:27 |
10:54 |
135 126-140 |
1471 |
171 168-174 |
13/10 |
4.00 |
44:41 |
6:08 +39
|
12:16 |
131 121-139 |
1607 |
171 158-174 |
16/17 |
4.50 |
51:10 |
6:29 +1:03
|
12:59 |
133 108-139 |
1726 |
170 166-174 |
7/8 |
5.00 |
56:47 |
5:37 |
11:14 |
134 129-140 |
1505 |
170 166-172 |
18/14 |
5.50 |
1:02:57 |
6:11 +39
|
12:21 |
134 122-139 |
1655 |
169 164-176 |
12/12 |
6.00 |
1:08:27 |
5:30 |
11:00 |
137 129-144 |
1506 |
169 164-172 |
15/15 |
6.50 |
1:13:55 |
5:28 |
10:56 |
137 128-146 |
1498 |
169 164-172 |
14/20 |
7.00 |
1:19:24 |
5:29 |
10:57 |
136 130-142 |
1489 |
170 166-172 |
18/13 |
7.50 |
1:25:00 |
5:36 |
11:12 |
135 126-149 |
1513 |
170 168-172 |
12/19 |
8.00 |
1:30:41 |
5:41 |
11:21 |
135 128-142 |
1533 |
169 166-174 |
19/15 |
8.50 |
1:36:17 |
5:36 |
11:12 |
135 125-140 |
1512 |
169 166-174 |
15/10 |
9.00 |
1:42:30 |
6:14 +31
|
12:28 |
137 122-143 |
1707 |
168 166-172 |
27/24 |
9.50 |
1:48:13 |
5:42 +4
|
11:25 |
137 133-142 |
1564 |
168 164-172 |
20/21 |
10.00 |
1:53:50 |
5:37 |
11:14 |
138 132-143 |
1550 |
168 166-170 |
22/22 |
10.50 |
1:59:27 |
5:38 |
11:15 |
138 132-145 |
1553 |
169 166-174 |
18/17 |
11.00 |
2:05:13 |
5:46 +8
|
11:32 |
142 133-166 |
1637 |
169 166-174 |
12/10 |
11.50 |
2:11:40 |
6:27 +1:00
|
12:53 |
138 115-155 |
1778 |
170 166-174 |
21/24 |
12.00 |
2:17:06 |
5:26 |
10:52 |
140 133-144 |
1522 |
170 168-178 |
26/26 |
12.50 |
2:22:40 |
5:34 |
11:09 |
137 128-144 |
1527 |
169 166-174 |
17/11 |
13.00 |
2:28:16 |
5:35 |
11:10 |
141 136-144 |
1575 |
169 168-172 |
21/25 |
13.50 |
2:34:36 |
6:20 +44
|
12:40 |
139 125-147 |
1761 |
171 168-176 |
22/22 |
14.00 |
2:40:26 |
5:50 +10
|
11:40 |
139 131-148 |
1622 |
169 166-174 |
29/31 |
14.50 |
2:45:51 |
5:25 |
10:51 |
144 141-150 |
1562 |
172 168-174 |
28/19 |
15.00 |
2:51:44 |
5:53 +25
|
11:46 |
147 140-154 |
1731 |
170 166-174 |
33/42 |
15.50 |
2:57:37 |
5:53 +34
|
11:45 |
150 142-166 |
1763 |
170 168-174 |
28/21 |
16.00 |
3:03:15 |
5:38 |
11:15 |
144 134-152 |
1621 |
170 166-174 |
19/24 |
16.50 |
3:08:44 |
5:29 |
10:58 |
147 141-156 |
1612 |
171 168-174 |
27/28 |
17.00 |
3:14:23 |
5:39 |
11:18 |
143 131-156 |
1617 |
172 166-178 |
27/22 |
17.50 |
3:19:52 |
5:29 |
10:59 |
144 140-149 |
1581 |
172 168-176 |
32/41 |
18.00 |
3:25:20 |
5:27 |
10:55 |
147 136-157 |
1604 |
171 168-174 |
34/29 |
18.19 |
3:27:20 |
2:00 |
10:46 |
152 149-154 |
1636 |
172 170-174 |
8/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.4 |
169 |
18.2 |
3:21:44 |
11:23 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
10 |
- |
Pause |
2.6 |
- |
- |
5:26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:16 |
40.90% |
More |
800m |
5:16 |
10:37 |
44.72% |
More |
1km |
6:41 |
10:46 |
45.80% |
More |
Mile |
10:50 |
10:50 |
47.68% |
More |
5k |
34:09 |
10:59 |
52.88% |
More |
5 miles |
56:23 |
11:17 |
52.39% |
More |
10k |
1:10:28 |
11:20 |
52.53% |
More |
10 miles |
1:53:47 |
11:23 |
53.76% |
More |
Half |
2:28:55 |
11:22 |
54.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
57.95 |
5km |
30:08 |
9:42 |
59.92 |
5M |
50:15 |
10:03 |
58.78 |
10km |
1:03:28 |
10:13 |
58.33 |
10M |
1:45:50 |
10:35 |
57.79 |
Half |
2:21:28 |
10:48 |
56.56 |
20M |
3:42:54 |
11:09 |
56.69 |
Mara |
4:57:57 |
11:22 |
56.29 |
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Wow, that’s fantastic! Your physio has magic fingers!
It was the osteopath I have to thank!
Excellent pacing again and good mileage.