Sun 29th Aug 2021 at 8:21am by kerry
Run > Long Run
-
Time
3:57:09
-
Miles
20.10
-
Min/mi
11:48
-
Pacing
79%
-
WAVA
48.32
-
Stride(cm)
85
-
Cals
2757
-
Cadence
160
-
BPM
161
-
%MHR
94.3
-
B/mi
1902
-
Asc(m)
185
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:09(10:09/m) 147/159bpm [1492b/mi] 111cal 5.91/0mph
2) 1m - 10:16(10:16/m) 160/170bpm [1644b/mi] 124cal 5.84/0mph
3) 1m - 10:14(10:14/m) 165/174bpm [1687b/mi] 131cal 5.87/0mph
4) 1m - 10:24(10:24/m) 163/172bpm [1694b/mi] 128cal 5.77/0mph
5) 1m - 10:17(10:17/m) 166/176bpm [1706b/mi] 132cal 5.84/0mph
6) 1m - 10:22(10:22/m) 165/172bpm [1710b/mi] 132cal 5.79/0mph
7) 1m - 10:21(10:21/m) 163/168bpm [1686b/mi] 127cal 5.8/0mph
8) 1m - 10:53(10:53/m) 159/166bpm [1730b/mi] 128cal 5.51/0mph
9) 1m - 10:24(10:24/m) 159/165bpm [1653b/mi] 122cal 5.77/0mph
10) 1m - 11:14(11:14/m) 163/169bpm [1830b/mi] 137cal 5.34/0mph
11) 1m - 10:43(10:43/m) 165/177bpm [1768b/mi] 134cal 5.6/0mph
12) 1m - 11:20(11:20/m) 167/173bpm [1894b/mi] 143cal 5.29/0mph
13) 1m - 11:22(11:22/m) 168/177bpm [1911b/mi] 143cal 5.27/0mph
14) 1m - 11:45(11:45/m) 165/171bpm [1938b/mi] 143cal 5.11/0mph
15) 1m - 13:46(13:46/m) 161/172bpm [2218b/mi] 155cal 4.36/0mph
16) 1m - 13:40(13:40/m) 161/181bpm [2200b/mi] 149cal 4.39/0mph
17) 1m - 15:01(15:01/m) 153/177bpm [2296b/mi] 143cal 4/0mph
18) 1m - 14:38(14:38/m) 159/175bpm [2326b/mi] 154cal 4.1/0mph
19) 1m - 15:17(15:17/m) 159/186bpm [2429b/mi] 165cal 3.93/0mph
20) 1m - 13:46(13:46/m) 159/176bpm [2188b/mi] 142cal 4.36/0mph
21) 0.1m - 1:19(13:31/m) 161/166bpm [2175b/mi] 14cal 4.44/0mph
10:09 10:16 10:14 10:24 10:17 10:22 10:21 10:53 10:24 11:14 10:43 11:20 11:22 11:45 13:46 13:40 15:01 14:38 15:17 13:46 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
10:09 |
10:09 |
10:09 |
147 90-159 |
1492 |
172 166-178 |
6/9 |
2.00 |
20:26 |
10:18 |
10:18 |
160 150-170 |
1647 |
168 162-172 |
11/5 |
3.00 |
30:40 |
10:13 |
10:13 |
165 153-174 |
1687 |
168 160-174 |
7/12 |
4.00 |
41:04 |
10:24 |
10:24 |
163 153-172 |
1695 |
167 158-174 |
13/6 |
5.00 |
51:20 |
10:17 |
10:17 |
166 155-176 |
1706 |
167 160-174 |
9/11 |
6.00 |
1:01:42 |
10:21 |
10:21 |
165 158-172 |
1709 |
166 162-176 |
9/9 |
7.00 |
1:12:03 |
10:21 |
10:21 |
163 155-168 |
1686 |
166 158-170 |
11/14 |
8.00 |
1:22:55 |
10:53 |
10:53 |
159 154-166 |
1730 |
164 156-174 |
15/3 |
9.00 |
1:33:25 |
10:30 |
10:30 |
159 154-165 |
1670 |
165 84-172 |
5/21 |
10.00 |
1:44:44 |
11:19 |
11:19 |
163 148-169 |
1844 |
161 110-170 |
17/2 |
11.00 |
1:55:27 |
10:43 |
10:43 |
165 156-177 |
1768 |
165 158-174 |
7/13 |
12.00 |
2:07:39 |
12:12 |
12:12 |
167 160-173 |
2037 |
163 114-170 |
6/12 |
13.00 |
2:19:40 |
12:01 |
12:01 |
168 152-177 |
2020 |
165 124-174 |
9/13 |
14.00 |
2:31:26 |
11:46 |
11:46 |
165 140-171 |
1941 |
162 118-168 |
2/2 |
15.00 |
2:45:19 |
13:53 |
13:53 |
161 139-172 |
2234 |
153 112-244 |
3/3 |
16.00 |
2:58:59 |
13:41 |
13:41 |
161 138-181 |
2202 |
153 80-166 |
9/2 |
17.00 |
3:14:16 |
15:17 |
15:17 |
153 115-177 |
2338 |
146 38-168 |
12/6 |
18.00 |
3:30:31 |
16:15 |
16:15 |
159 123-175 |
2582 |
150 38-240 |
10/10 |
19.00 |
3:46:44 |
16:13 |
16:13 |
159 124-186 |
2580 |
147 108-166 |
12/11 |
20.00 |
4:00:33 |
13:49 |
13:49 |
159 122-176 |
2196 |
155 110-168 |
6/8 |
20.10 |
4:01:51 |
1:18 |
13:35 |
161 156-166 |
2187 |
161 140-168 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:36 |
40.63% |
More |
800m |
4:54 |
9:52 |
43.18% |
More |
1km |
6:11 |
9:57 |
44.68% |
More |
Mile |
10:03 |
10:03 |
46.97% |
More |
5k |
31:38 |
10:11 |
52.12% |
More |
5 miles |
51:17 |
10:15 |
52.46% |
More |
10k |
1:03:44 |
10:15 |
52.86% |
More |
10 miles |
1:44:41 |
10:28 |
53.01% |
More |
Half |
2:20:48 |
10:45 |
51.83% |
More |
20 miles |
4:00:29 |
12:01 |
47.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
47.90 |
5km |
32:46 |
10:33 |
50.31 |
5M |
54:16 |
10:51 |
49.58 |
10km |
1:08:20 |
11:00 |
49.29 |
10M |
1:53:09 |
11:19 |
49.04 |
Half |
2:30:38 |
11:30 |
48.12 |
20M |
3:55:54 |
11:48 |
48.34 |
Mara |
5:14:05 |
11:59 |
48.08 |
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