Wed 14th Jul 2021 at 6:00am by njosmith
Run > Medium Long Run
-
Time
1:36:50
-
Miles
11.20
-
Min/mi
8:39
-
Pacing
69%
-
WAVA
53.83
-
Stride(cm)
103
-
Cals
938
-
Cadence
181
-
BPM
135
-
%MHR
77.8
-
B/mi
1171
-
Asc(m)
466
-
Hillscore
24
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:15(5:15/km) 133/144bpm [698b/km] 64cal 11.43/12.97kmph
2) 1km - 5:33(5:33/km) 133/156bpm [739b/km] 65cal 10.8/12.9kmph
3) 1km - 4:55(4:55/km) 136/143bpm [669b/km] 58cal 12.19/13kmph
4) 1km - 4:48(4:48/km) 137/143bpm [657b/km] 56cal 12.51/13.1kmph
5) 1km - 4:49(4:49/km) 136/141bpm [656b/km] 52cal 12.44/12.83kmph
6) 1km - 4:58(4:58/km) 139/146bpm [689b/km] 57cal 12.1/13.84kmph
7) 1km - 5:34(5:34/km) 139/147bpm [773b/km] 61cal 10.79/13.07kmph
8) 1km - 5:01(5:01/km) 133/142bpm [668b/km] 44cal 11.95/12.29kmph
9) 1km - 5:52(5:52/km) 133/148bpm [781b/km] 51cal 10.22/12.33kmph
10) 1km - 5:09(5:09/km) 137/142bpm [705b/km] 50cal 11.67/12.56kmph
11) 1km - 4:56(4:56/km) 137/143bpm [676b/km] 46cal 12.17/12.7kmph
12) 1km - 5:10(5:10/km) 138/142bpm [714b/km] 49cal 11.6/12.02kmph
13) 1km - 5:06(5:06/km) 138/144bpm [703b/km] 48cal 11.78/12.7kmph
14) 1km - 8:37(8:37/km) 125/163bpm [1078b/km] 57cal 6.96/11.96kmph
15) 1km - 5:30(5:30/km) 136/160bpm [748b/km] 48cal 10.9/12.26kmph
16) 1km - 5:16(5:16/km) 134/146bpm [706b/km] 41cal 11.38/13.37kmph
17) 1km - 5:02(5:02/km) 138/145bpm [694b/km] 44cal 11.92/12.9kmph
18) 1km - 5:05(5:05/km) 138/145bpm [701b/km] 45cal 11.8/13kmph
19) 0.02km - 14(10:18/km) 142/145bpm [1463b/km] 2cal 5.82/11.12kmph
5:15 5:33 4:55 4:48 4:49 4:58 5:34 5:01 5:52 5:09 4:56 5:10 5:06 8:37 5:30 5:16 5:02 5:05 14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:15 |
4:15 |
8:30 |
131 86-143 |
1113 |
185 116-196 |
12/20 |
1.00 |
8:57 |
4:42 |
9:24 |
134 113-156 |
1260 |
179 116-188 |
18/15 |
1.50 |
12:51 |
3:54 |
7:49 |
134 126-139 |
1047 |
186 180-190 |
25/33 |
2.00 |
16:44 |
3:52 |
7:45 |
138 131-143 |
1068 |
187 180-190 |
35/33 |
2.50 |
20:37 |
3:54 |
7:48 |
136 132-142 |
1060 |
187 182-192 |
32/35 |
3.00 |
24:31 |
3:53 |
7:46 |
136 130-140 |
1057 |
186 180-190 |
34/37 |
3.50 |
28:31 |
4:00 |
8:00 |
138 133-144 |
1105 |
185 174-190 |
31/24 |
4.00 |
32:29 |
3:58 |
7:56 |
141 133-146 |
1118 |
185 180-190 |
22/22 |
4.50 |
37:02 |
4:34 |
9:07 |
136 123-146 |
1240 |
182 116-192 |
32/39 |
5.00 |
41:07 |
4:04 |
8:08 |
132 125-140 |
1074 |
184 178-188 |
16/31 |
5.50 |
45:59 |
4:53 |
9:46 |
131 109-148 |
1279 |
185 180-188 |
25/23 |
6.00 |
49:56 |
3:56 |
7:53 |
137 132-141 |
1080 |
187 182-190 |
31/25 |
6.50 |
54:08 |
4:12 |
8:24 |
137 130-143 |
1151 |
184 120-188 |
24/35 |
7.00 |
58:11 |
4:03 |
8:06 |
137 132-142 |
1110 |
185 178-188 |
43/34 |
7.50 |
1:02:17 |
4:06 |
8:13 |
138 134-140 |
1133 |
185 180-188 |
37/33 |
8.00 |
1:06:27 |
4:10 |
8:20 |
138 135-144 |
1149 |
185 180-188 |
33/35 |
8.50 |
1:11:05 |
4:38 |
9:15 |
140 129-163 |
1296 |
176 116-186 |
38/14 |
9.00 |
1:18:29 |
7:24 |
14:49 |
128 98-160 |
1896 |
155 104-194 |
28/14 |
9.50 |
1:22:41 |
4:11 |
8:23 |
135 126-145 |
1131 |
182 172-186 |
21/30 |
10.00 |
1:27:01 |
4:20 |
8:40 |
134 119-145 |
1161 |
179 116-188 |
23/36 |
10.50 |
1:31:02 |
4:01 |
8:03 |
138 134-143 |
1111 |
184 174-188 |
31/24 |
11.00 |
1:34:59 |
3:57 |
7:54 |
137 134-141 |
1082 |
184 178-190 |
21/24 |
11.20 |
1:36:50 |
1:51 |
9:22 |
140 135-145 |
1310 |
167 116-184 |
16/4 |
Elevation
Biggest Climbs (m) |
Min/mi |
26 11.0% |
12:51
|
23 14.6% |
12:19
|
19 8.9% |
11:56
|
16 10.0% |
7:47
|
16 9.0% |
9:03
|
16 6.0% |
9:51
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.4 |
184 |
10.9 |
1:30:27 |
8:17 |
Walk |
6.2 |
117 |
0.3 |
6:00 |
22:17 |
Still |
0.4 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
42.23% |
More |
800m |
3:48 |
7:39 |
47.94% |
More |
1km |
4:46 |
7:40 |
49.95% |
More |
Mile |
7:44 |
7:44 |
52.68% |
More |
5k |
24:24 |
7:51 |
56.73% |
More |
5 miles |
40:58 |
8:12 |
54.88% |
More |
10k |
50:57 |
8:12 |
55.06% |
More |
10 miles |
1:26:01 |
8:36 |
53.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:31 |
7:31 |
54.14 |
5km |
24:56 |
8:02 |
55.50 |
5M |
41:15 |
8:15 |
54.51 |
10km |
51:55 |
8:21 |
54.03 |
10M |
1:25:53 |
8:35 |
53.93 |
Half |
1:54:18 |
8:44 |
53.17 |
20M |
2:58:51 |
8:57 |
53.84 |
Mara |
3:57:59 |
9:05 |
53.95 |
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