Fri 30th Apr 2021 at 9:00am by slowblonde
Run > Long Run
-
Time
2:07:41
-
Miles
11.00
-
Min/mi
11:36
-
Pacing
90%
-
WAVA
44.79
-
Stride(cm)
77
-
Cals
1141
-
Cadence
179
-
BPM
147
-
%MHR
81.6
-
B/mi
1704
-
Asc(m)
650
-
Hillscore
15
-
Surface
Road
Notes & Comments
With Deirdre
Split Summary
===
1) 1m - 11:21(11:21/m) 134/146bpm [1520b/mi] 101cal 5.29/5.74mph
2) 1m - 11:31(11:31/m) 141/151bpm [1624b/mi] 108cal 5.21/5.72mph
3) 1m - 11:26(11:26/m) 146/155bpm [1669b/mi] 110cal 5.25/6.2mph
4) 1m - 11:19(11:19/m) 148/157bpm [1675b/mi] 109cal 5.3/5.93mph
5) 1m - 11:33(11:33/m) 151/164bpm [1744b/mi] 113cal 5.19/6.85mph
6) 1m - 12:05(12:05/m) 147/158bpm [1777b/mi] 106cal 4.96/5.61mph
7) 1m - 11:35(11:35/m) 149/161bpm [1726b/mi] 103cal 5.18/5.66mph
8) 1m - 11:42(11:42/m) 148/158bpm [1731b/mi] 98cal 5.13/5.91mph
9) 1m - 11:53(11:53/m) 151/171bpm [1794b/mi] 104cal 5.05/5.72mph
10) 1m - 11:45(11:45/m) 152/158bpm [1786b/mi] 97cal 5.1/5.8mph
11) 1m - 11:31(11:31/m) 151/168bpm [1738b/mi] 92cal 5.21/5.7mph
12) 0m - 1(4:42/m) 157/157bpm [738b/mi] 12.77/5.76mph
11:21 11:31 11:26 11:19 11:33 12:05 11:35 11:42 11:53 11:45 11:31 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:43 |
5:43 |
11:26 |
128 94-140 |
1463 |
181 114-186 |
31/65 |
1.00 |
11:20 |
5:37 |
11:15 |
138 131-146 |
1552 |
183 180-188 |
65/51 |
1.50 |
17:24 |
6:04 +7
|
12:08 |
138 122-146 |
1675 |
175 122-188 |
50/46 |
2.00 |
22:58 |
5:33 |
11:06 |
143 136-151 |
1588 |
183 180-188 |
47/50 |
2.50 |
28:51 |
5:54 |
11:48 |
142 129-151 |
1675 |
174 118-188 |
52/53 |
3.00 |
34:24 |
5:32 |
11:05 |
149 145-155 |
1651 |
184 178-188 |
46/48 |
3.50 |
40:10 |
5:46 |
11:32 |
145 127-154 |
1673 |
176 118-188 |
48/43 |
4.00 |
45:43 |
5:33 |
11:06 |
150 144-156 |
1664 |
183 176-186 |
37/35 |
4.50 |
51:45 |
6:02 |
12:04 |
150 137-164 |
1809 |
180 118-192 |
43/24 |
5.00 |
57:16 |
5:31 |
11:02 |
152 145-158 |
1678 |
183 178-186 |
29/35 |
5.50 |
1:03:29 |
6:13 |
12:25 |
144 122-158 |
1789 |
170 116-186 |
42/42 |
6.00 |
1:09:21 |
5:53 |
11:45 |
149 143-156 |
1751 |
184 176-188 |
27/35 |
6.50 |
1:15:12 |
5:51 |
11:42 |
149 133-160 |
1742 |
181 118-190 |
26/22 |
7.00 |
1:20:56 |
5:44 |
11:29 |
149 142-155 |
1710 |
184 176-186 |
24/34 |
7.50 |
1:27:04 |
6:08 +11
|
12:15 |
143 125-153 |
1752 |
174 122-192 |
48/48 |
8.00 |
1:32:50 |
5:46 |
11:32 |
151 147-158 |
1741 |
184 180-188 |
32/26 |
8.50 |
1:38:56 |
6:06 +3
|
12:12 |
151 128-171 |
1843 |
174 118-188 |
27/39 |
9.00 |
1:44:45 |
5:49 |
11:38 |
153 150-161 |
1779 |
183 172-186 |
68/61 |
9.50 |
1:50:34 |
5:49 |
11:38 |
151 135-158 |
1757 |
180 118-188 |
54/56 |
10.00 |
1:56:30 |
5:56 |
11:53 |
153 148-157 |
1818 |
183 180-188 |
51/58 |
10.50 |
2:02:27 |
5:57 |
11:54 |
149 124-168 |
1774 |
175 118-188 |
43/37 |
11.00 |
2:08:01 |
5:34 |
11:07 |
154 148-160 |
1712 |
185 180-190 |
75/75 |
11.00 |
2:08:03 |
2 |
8:49 |
157 157-157 |
1384 |
184 184-184 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
22 6.1% |
10:39
|
18 15.1% |
11:18
|
16 11.0% |
10:56
|
14 11.4% |
10:36
|
14 8.8% |
11:18
|
14 7.7% |
11:31
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.4 |
183 |
10.6 |
2:00:55 |
11:23 |
Walk |
5.5 |
122 |
0.4 |
7:01 |
18:49 |
Pause |
0.1 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:35 |
10:24 |
34.91% |
More |
800m |
5:27 |
10:57 |
36.62% |
More |
1km |
6:49 |
10:58 |
38.07% |
More |
Mile |
11:14 |
11:14 |
39.32% |
More |
5k |
35:24 |
11:24 |
43.58% |
More |
5 miles |
57:13 |
11:27 |
43.99% |
More |
10k |
1:11:54 |
11:34 |
43.83% |
More |
10 miles |
1:56:27 |
11:39 |
44.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:18 |
10:18 |
42.87 |
5km |
33:51 |
10:54 |
45.58 |
5M |
55:48 |
11:10 |
45.12 |
10km |
1:10:06 |
11:17 |
44.96 |
10M |
1:55:31 |
11:33 |
44.83 |
Half |
2:33:24 |
11:43 |
44.04 |
20M |
3:59:12 |
11:58 |
44.31 |
Mara |
5:17:36 |
12:07 |
44.11 |
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