Tue 24th Aug 2021 at 6:05pm by B Rubble
Run > Medium Long Run
warm
-
Time
2:18:47
-
Miles
13.27
-
Min/mi
10:28
-
Pacing
36%
-
WAVA
50.10
-
Stride(cm)
92
-
Cals
1220
-
Cadence
168
-
BPM
119
-
%MHR
72
-
B/mi
1242
-
Asc(m)
552
-
Hillscore
51
-
Surface
Trail
Notes & Comments
To just before Selsley and back. Took it easy and legs weren't so good up the hills.
Split Summary
===
1) 1m - 9:19(9:19/m) 120/141bpm [1118b/mi] 76cal 6.44/8.33mph
2) 1m - 11:30(11:30/m) 117/140bpm [1345b/mi] 110cal 5.22/7.26mph
3) 1m - 11:20(11:20/m) 120/136bpm [1360b/mi] 106cal 5.29/8.35mph
4) 1m - 12:36(12:36/m) 123/145bpm [1550b/mi] 119cal 4.76/8.6mph
5) 1m - 11:11(11:11/m) 116/133bpm [1296b/mi] 91cal 5.37/7.2mph
6) 1m - 9:47(9:47/m) 119/128bpm [1164b/mi] 86cal 6.13/8.75mph
7) 1m - 10:19(10:19/m) 115/133bpm [1187b/mi] 82cal 5.81/8.16mph
8) 1m - 10:15(10:15/m) 118/130bpm [1210b/mi] 87cal 5.85/7.16mph
9) 1m - 10:24(10:24/m) 118/131bpm [1227b/mi] 86cal 5.77/6.74mph
10) 1m - 10:45(10:45/m) 120/134bpm [1290b/mi] 93cal 5.58/8.2mph
11) 1m - 9:38(9:38/m) 119/130bpm [1147b/mi] 83cal 6.23/7.33mph
12) 1m - 8:57(8:57/m) 120/127bpm [1074b/mi] 78cal 6.71/8.06mph
13) 1m - 9:40(9:40/m) 125/134bpm [1207b/mi] 91cal 6.21/7.26mph
14) 0.27m - 3:06(11:23/m) 130/134bpm [1480b/mi] 32cal 5.27/5.72mph
9:19 11:30 11:20 12:36 11:11 9:47 10:19 10:15 10:24 10:45 9:38 8:57 9:40 3:06
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
4:09 |
4:09 |
8:19 |
107 56-136 |
889 |
171 164-184 |
3/37 |
| 1.00 |
9:18 |
5:09 |
10:18 |
127 112-141 |
1308 |
169 166-172 |
27/10 |
| 1.50 |
15:04 |
5:46 +28
|
11:32 |
117 96-124 |
1349 |
170 156-174 |
23/17 |
| 2.00 |
23:06 |
8:02 +1:50
|
16:03 |
118 82-140 |
1894 |
166 102-172 |
56/1 |
| 2.50 |
30:51 |
7:46 +1:19
|
15:31 |
125 95-136 |
1940 |
169 108-182 |
63/2 |
| 3.00 |
37:39 |
6:47 +1:53
|
13:35 |
108 76-132 |
1466 |
182 124-230 |
8/84 |
| 3.50 |
48:50 |
11:12 +3:30
|
22:23 |
128 75-144 |
2866 |
166 82-208 |
43/7 |
| 4.00 |
53:45 |
4:55 |
9:51 |
118 112-124 |
1161 |
170 164-186 |
53/1 |
| 4.50 |
1:03:44 |
9:58 +3:58
|
19:57 |
116 102-131 |
2313 |
166 82-220 |
14/44 |
| 5.00 |
1:09:24 |
5:40 +31
|
11:21 |
117 96-133 |
1327 |
169 112-190 |
69/28 |
| 5.50 |
1:14:10 |
4:46 |
9:32 |
117 107-123 |
1115 |
169 164-186 |
21/26 |
| 6.00 |
1:19:10 |
5:00 |
10:00 |
119 109-128 |
1191 |
168 164-180 |
10/33 |
| 6.50 |
1:24:25 |
5:15 |
10:30 |
120 109-133 |
1260 |
168 166-174 |
21/11 |
| 7.00 |
1:32:07 |
7:42 +2:38
|
15:25 |
107 67-129 |
1649 |
160 88-172 |
10/37 |
| 7.50 |
1:38:36 |
6:29 +1:05
|
12:58 |
119 102-130 |
1542 |
168 164-174 |
23/13 |
| 8.00 |
1:43:28 |
4:51 |
9:43 |
118 114-122 |
1146 |
168 164-188 |
24/20 |
| 8.50 |
1:50:21 |
6:53 +1:33
|
13:47 |
118 96-131 |
1626 |
163 78-174 |
19/22 |
| 9.00 |
1:58:13 |
7:52 +2:48
|
15:44 |
117 90-126 |
1840 |
165 134-186 |
32/14 |
| 9.50 |
2:03:23 |
5:10 |
10:21 |
118 104-134 |
1221 |
175 164-194 |
37/22 |
| 10.00 |
2:12:31 |
9:08 +3:34
|
18:16 |
119 79-134 |
2173 |
171 74-206 |
16/65 |
| 10.50 |
2:17:05 |
4:34 |
9:08 |
115 108-124 |
1051 |
177 154-216 |
39/15 |
| 11.00 |
2:22:32 |
5:27 +22
|
10:53 |
122 114-130 |
1328 |
167 110-172 |
8/93 |
| 11.50 |
2:26:50 |
4:18 |
8:36 |
118 109-126 |
1015 |
167 162-178 |
20/19 |
| 12.00 |
2:31:29 |
4:39 |
9:17 |
122 115-127 |
1133 |
167 164-170 |
7/45 |
| 12.50 |
2:36:14 |
4:46 |
9:31 |
126 120-134 |
1199 |
168 164-176 |
16/23 |
| 13.00 |
2:41:08 |
4:54 |
9:48 |
124 119-128 |
1215 |
167 164-172 |
8/23 |
| 13.27 |
2:44:15 |
3:07 |
11:24 |
130 127-133 |
1482 |
167 164-176 |
18/1 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
128 9.0% |
16:41
|
|
96 13.4% |
22:18
|
|
64 51.0% |
1:08:21
|
|
44 5.7% |
12:50
|
|
24 6.5% |
16:24
|
|
23 5.9% |
12:03
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
84.4 |
169 |
13.2 |
2:17:56 |
10:45 |
| Walk |
13.3 |
101 |
0.1 |
22:19 |
5:51:47 |
| Pause |
2.4 |
- |
- |
4:00 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:55 |
7:43 |
44.77% |
More |
| 800m |
4:06 |
8:14 |
49.77% |
More |
| 1km |
5:14 |
8:25 |
50.78% |
More |
| Mile |
8:55 |
8:55 |
50.55% |
More |
| 5k |
29:37 |
9:32 |
51.81% |
More |
| 5 miles |
57:34 |
11:31 |
43.49% |
More |
| 10k |
1:10:50 |
11:24 |
44.18% |
More |
| 10 miles |
2:01:17 |
12:08 |
42.70% |
More |
| Half |
2:42:14 |
12:23 |
42.26% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:52 |
8:52 |
50.80 |
| 5km |
29:36 |
9:32 |
51.83 |
| 5M |
49:07 |
9:49 |
50.97 |
| 10km |
1:01:54 |
9:58 |
50.56 |
| 10M |
1:42:42 |
10:16 |
50.43 |
| Half |
2:16:54 |
10:27 |
49.70 |
| 20M |
3:34:44 |
10:44 |
50.21 |
| Mara |
4:46:13 |
10:55 |
50.23 |
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