Sun 5th Sep 2021 at 6:51am by JCB
Run > Long Run
-
Time
1:59:59
-
Miles
11.33
-
Min/mi
10:35
-
Pacing
94%
-
WAVA
46.27
-
Stride(cm)
89
-
Cals
1173
-
Cadence
170
-
BPM
144
-
%MHR
85
-
B/mi
1530
-
Asc(m)
129
-
Hillscore
8
-
Surface
Mixed
Notes & Comments
Run streak day #54. Personal plan: 2 hour easy run. Planned for a time when it was least likely to rain. Success! Just a little bit of light rain for a minute or two. Some running along the beach.
Split Summary
===
1) 1km - 6:48(6:48/km) 144/154bpm [979b/km] 80cal 8.83/9.37kmph
2) 1km - 6:37(6:37/km) 151/158bpm [998b/km] 80cal 9.08/9.27kmph
3) 1km - 6:26(6:26/km) 157/163bpm [1010b/km] 80cal 9.33/9.54kmph
4) 1km - 6:25(6:25/km) 160/164bpm [1028b/km] 78cal 9.34/9.51kmph
5) 1km - 6:37(6:37/km) 167/176bpm [1104b/km] 92cal 9.08/9.74kmph
6) 1km - 6:33(6:33/km) 172/181bpm [1126b/km] 97cal 9.17/9.98kmph
7) 1km - 6:32(6:32/km) 166/170bpm [1084b/km] 90cal 9.19/9.64kmph
8) 1km - 6:44(6:44/km) 164/168bpm [1103b/km] 90cal 8.92/9.17kmph
9) 1km - 6:10(6:10/km) 161/167bpm [992b/km] 79cal 9.74/10.45kmph
10) 1km - 6:12(6:12/km) 152/160bpm [943b/km] 69cal 9.67/10.11kmph
11) 1km - 6:24(6:24/km) 137/159bpm [876b/km] 44cal 9.38/9.94kmph
12) 1km - 6:35(6:35/km) 129/144bpm [850b/km] 42cal 9.11/9.67kmph
13) 1km - 6:43(6:43/km) 124/127bpm [834b/km] 39cal 8.92/9.24kmph
14) 1km - 7:19(7:19/km) 124/135bpm [906b/km] 48cal 8.21/8.9kmph
15) 1km - 6:43(6:43/km) 123/135bpm [827b/km] 45cal 8.92/9.31kmph
16) 1km - 6:49(6:49/km) 122/129bpm [833b/km] 38cal 8.79/9.27kmph
17) 1km - 6:35(6:35/km) 127/136bpm [836b/km] 41cal 9.11/9.44kmph
18) 1km - 6:16(6:16/km) 129/137bpm [807b/km] 32cal 9.59/9.94kmph
19) 0.24km - 1:33(6:29/km) 132/135bpm [856b/km] 9cal 9.25/9.81kmph
6:48 6:37 6:26 6:25 6:37 6:33 6:32 6:44 6:10 6:12 6:24 6:35 6:43 7:19 6:43 6:49 6:35 6:16 1:33
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:25 |
5:25 |
10:50 |
139 94-153 |
1507 |
170 162-174 |
| 1.00 |
10:50 |
5:25 |
10:50 |
149 143-157 |
1615 |
169 162-174 |
| 1.50 |
16:04 |
5:14 |
10:28 |
156 150-163 |
1632 |
171 168-174 |
| 2.00 |
21:14 |
5:10 |
10:19 |
158 151-162 |
1631 |
171 168-174 |
| 2.50 |
26:25 |
5:11 |
10:22 |
159 156-163 |
1648 |
171 168-172 |
| 3.00 |
31:43 |
5:18 |
10:36 |
167 158-174 |
1770 |
170 166-178 |
| 3.50 |
37:09 |
5:26 |
10:52 |
172 166-180 |
1868 |
168 160-170 |
| 4.00 |
42:14 |
5:05 |
10:11 |
168 163-174 |
1710 |
172 166-176 |
| 4.50 |
47:35 |
5:21 |
10:41 |
164 159-168 |
1753 |
171 168-174 |
| 5.00 |
52:57 |
5:23 |
10:46 |
164 161-166 |
1764 |
172 168-176 |
| 5.50 |
57:54 |
4:57 |
9:54 |
162 158-167 |
1602 |
171 168-176 |
| 6.00 |
1:02:51 |
4:57 |
9:55 |
150 139-161 |
1486 |
171 166-176 |
| 6.50 |
1:07:52 |
5:01 |
10:01 |
148 122-160 |
1483 |
171 168-174 |
| 7.00 |
1:13:12 |
5:20 |
10:40 |
132 124-139 |
1408 |
170 164-178 |
| 7.50 |
1:18:29 |
5:17 |
10:35 |
128 119-143 |
1354 |
169 156-174 |
| 8.00 |
1:23:53 |
5:24 |
10:48 |
124 122-127 |
1339 |
170 166-174 |
| 8.50 |
1:29:29 |
5:36 |
11:13 |
124 118-128 |
1390 |
168 156-172 |
| 9.00 |
1:35:22 |
5:53 |
11:46 |
128 120-135 |
1507 |
162 98-174 |
| 9.50 |
1:40:47 |
5:25 |
10:50 |
119 113-128 |
1289 |
169 166-172 |
| 10.00 |
1:46:15 |
5:27 |
10:55 |
123 118-134 |
1343 |
170 168-174 |
| 10.50 |
1:51:31 |
5:17 |
10:33 |
127 119-136 |
1341 |
171 166-176 |
| 11.00 |
1:56:36 |
5:05 |
10:09 |
127 123-133 |
1289 |
171 166-178 |
| 11.33 |
1:59:59 |
3:23 |
10:11 |
133 130-137 |
1354 |
172 168-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.8 |
170 |
11.3 |
1:59:43 |
10:34 |
| Walk |
0.2 |
99 |
0 |
16 |
23:41 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:25 |
9:42 |
33.99% |
More |
| 800m |
4:52 |
9:47 |
39.54% |
More |
| 1km |
6:05 |
9:48 |
41.14% |
More |
| Mile |
9:52 |
9:52 |
43.14% |
More |
| 5k |
31:51 |
10:15 |
45.51% |
More |
| 5 miles |
51:46 |
10:21 |
45.57% |
More |
| 10k |
1:04:32 |
10:23 |
45.66% |
More |
| 10 miles |
1:45:37 |
10:34 |
46.10% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:41 |
6:41 |
63.73 |
| 5km |
25:45 |
8:17 |
56.29 |
| 5M |
45:21 |
9:04 |
52.03 |
| 10km |
58:44 |
9:27 |
50.16 |
| 10M |
1:43:25 |
10:21 |
47.08 |
| Half |
2:22:36 |
10:53 |
44.83 |
| 20M |
3:55:52 |
11:48 |
42.94 |
| Mara |
5:25:11 |
12:25 |
41.53 |
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