Tue 7th Sep 2021 at 7:32am by B Rubble
Run > Medium Long Run
- warm
-
Time
2:06:01
-
Miles
14.10
-
Min/mi
8:56
-
Pacing
32%
-
WAVA
58.84
-
Stride(cm)
106
-
Cals
987
-
Cadence
170
-
BPM
118
-
%MHR
71.6
-
B/mi
1055
-
Asc(m)
183
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:54(8:54/m) 111/122bpm [988b/mi] 74cal 6.74/9.6mph
2) 1m - 8:57(8:57/m) 121/129bpm [1083b/mi] 87cal 6.7/7.89mph
3) 1m - 8:18(8:18/m) 119/128bpm [987b/mi] 72cal 7.23/8.75mph
4) 1m - 8:34(8:34/m) 118/124bpm [1011b/mi] 71cal 7/8.47mph
5) 1m - 8:56(8:56/m) 116/124bpm [1036b/mi] 63cal 6.72/7.35mph
6) 1m - 8:58(8:58/m) 115/118bpm [1031b/mi] 56cal 6.69/7.41mph
7) 1m - 9:16(9:16/m) 116/122bpm [1075b/mi] 59cal 6.47/7.12mph
8) 1m - 9:14(9:14/m) 114/120bpm [1053b/mi] 56cal 6.5/7.1mph
9) 1m - 9:22(9:22/m) 118/124bpm [1104b/mi] 69cal 6.41/7.08mph
10) 1m - 9:26(9:26/m) 120/126bpm [1132b/mi] 66cal 6.36/7.22mph
11) 1m - 9:05(9:05/m) 117/125bpm [1063b/mi] 67cal 6.61/8.14mph
12) 1m - 9:36(9:36/m) 123/136bpm [1181b/mi] 85cal 6.25/6.99mph
13) 1m - 9:20(9:20/m) 129/137bpm [1205b/mi] 94cal 6.42/7.24mph
14) 0.88m - 8:05(9:12/m) 124/132bpm [1141b/mi] 68cal 6.52/7.66mph
8:54 8:57 8:18 8:34 8:56 8:58 9:16 9:14 9:22 9:26 9:05 9:36 9:20 8:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:06 |
4:06 |
8:11 |
101 63-115 |
827 |
175 164-202 |
3/25 |
1.00 |
8:51 |
4:46 |
9:31 |
116 106-122 |
1104 |
173 170-176 |
14/9 |
1.50 |
13:10 |
4:19 |
8:38 |
119 114-122 |
1028 |
173 170-188 |
8/10 |
2.00 |
17:50 |
4:40 |
9:20 |
122 111-129 |
1139 |
172 170-184 |
20/3 |
2.50 |
22:29 |
4:39 +20
|
9:18 |
120 109-125 |
1116 |
172 168-176 |
5/10 |
3.00 |
26:50 |
4:21 +23
|
8:42 |
116 94-127 |
1009 |
171 154-184 |
6/23 |
3.50 |
31:02 |
4:11 |
8:23 |
117 113-123 |
981 |
171 170-176 |
4/39 |
4.00 |
35:25 |
4:23 |
8:46 |
120 113-124 |
1051 |
171 168-194 |
4/15 |
4.50 |
39:56 |
4:32 |
9:04 |
118 109-124 |
1069 |
170 168-172 |
9/6 |
5.00 |
44:36 |
4:39 +15
|
9:19 |
113 107-118 |
1052 |
168 130-174 |
3/18 |
5.50 |
49:05 |
4:30 |
9:00 |
115 113-118 |
1034 |
170 168-180 |
4/10 |
6.00 |
53:34 |
4:28 |
8:57 |
115 112-118 |
1029 |
169 168-174 |
4/7 |
6.50 |
58:06 |
4:32 |
9:05 |
117 111-122 |
1062 |
169 166-170 |
6/7 |
7.00 |
1:02:50 |
4:44 |
9:27 |
115 108-118 |
1088 |
168 166-170 |
7/6 |
7.50 |
1:08:30 |
5:40 +1:02
|
11:21 |
111 76-120 |
1259 |
162 78-172 |
7/7 |
8.00 |
1:13:06 |
4:35 |
9:11 |
116 111-120 |
1065 |
169 168-172 |
6/8 |
8.50 |
1:17:45 |
4:40 |
9:19 |
117 113-119 |
1091 |
169 166-172 |
6/4 |
9.00 |
1:22:28 |
4:42 |
9:25 |
120 118-124 |
1129 |
169 166-172 |
8/4 |
9.50 |
1:27:04 |
4:36 |
9:13 |
120 116-124 |
1106 |
169 168-178 |
11/4 |
10.00 |
1:31:53 |
4:49 |
9:39 |
121 115-125 |
1167 |
169 166-170 |
21/4 |
10.50 |
1:41:50 |
9:57 +5:27
|
19:54 |
112 68-124 |
2229 |
169 112-176 |
6/11 |
11.00 |
1:46:25 |
4:34 |
9:08 |
121 117-124 |
1106 |
171 168-180 |
12/5 |
11.50 |
1:51:03 |
4:39 |
9:17 |
124 121-127 |
1152 |
171 168-174 |
15/6 |
12.00 |
1:57:24 |
6:21 +1:23
|
12:41 |
120 78-135 |
1523 |
171 168-178 |
30/1 |
12.50 |
2:02:19 |
4:55 |
9:51 |
131 122-136 |
1290 |
170 168-176 |
18/8 |
13.00 |
2:06:44 |
4:25 |
8:50 |
128 121-131 |
1131 |
171 168-174 |
5/15 |
13.50 |
2:13:51 |
7:06 +2:39
|
14:13 |
118 72-130 |
1677 |
171 168-176 |
17/9 |
13.88 |
2:17:29 |
3:38 |
9:36 |
128 123-132 |
1229 |
171 168-180 |
17/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.9 |
170 |
13.9 |
2:06:01 |
9:23 |
Walk |
5.3 |
96 |
0 |
7:26 |
6:38:07 |
Pause |
2.9 |
- |
- |
4:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
45.72% |
More |
800m |
3:55 |
7:53 |
52.01% |
More |
1km |
4:55 |
7:54 |
54.04% |
More |
Mile |
8:08 |
8:08 |
55.39% |
More |
5k |
27:10 |
8:45 |
56.46% |
More |
5 miles |
44:35 |
8:55 |
56.15% |
More |
10k |
55:27 |
8:55 |
56.44% |
More |
10 miles |
1:31:53 |
9:11 |
56.36% |
More |
Half |
2:07:38 |
9:45 |
53.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:33 |
7:33 |
59.66 |
5km |
25:12 |
8:07 |
60.88 |
5M |
41:49 |
8:22 |
59.87 |
10km |
52:42 |
8:29 |
59.38 |
10M |
1:27:26 |
8:45 |
59.23 |
Half |
1:56:32 |
8:54 |
58.38 |
20M |
3:02:48 |
9:08 |
58.98 |
Mara |
4:03:39 |
9:18 |
59.00 |
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