Sat 30th Apr 2022 at 9:47am by slowblonde
Run > Long Run
-
Time
3:14:51
-
Miles
17.05
-
Min/mi
11:26
-
Pacing
9%
-
WAVA
46.44
-
Stride(cm)
79
-
Cals
1839
-
Cadence
177
-
BPM
150
-
%MHR
83.2
-
B/mi
1712
-
Asc(m)
87
-
Hillscore
2
-
Surface
Road
Notes & Comments
Last 10.5 miles with Deirdre
Split Summary
===
1) 1m - 11:25(11:25/m) 137/159bpm [1565b/mi] 109cal
2) 1m - 11:39(11:39/m) 143/157bpm [1667b/mi] 111cal
3) 1m - 10:58(10:58/m) 149/165bpm [1633b/mi] 109cal
4) 1m - 10:46(10:46/m) 147/157bpm [1582b/mi] 95cal
5) 1m - 11:03(11:03/m) 162/178bpm [1790b/mi] 110cal
6) 1m - 11:23(11:23/m) 165/184bpm [1878b/mi] 107cal
7) 0.45m - 4:43(10:29/m) 153/177bpm [1603b/mi] 45cal
8) 1m - 11:24(11:24/m) 158/167bpm [1802b/mi] 105cal
9) 1m - 11:42(11:42/m) 159/168bpm [1860b/mi] 110cal
10) 1m - 11:50(11:50/m) 162/171bpm [1917b/mi] 112cal
11) 1m - 11:57(11:57/m) 151/176bpm [1805b/mi] 114cal
12) 1m - 11:40(11:40/m) 146/154bpm [1704b/mi] 108cal
13) 1m - 11:37(11:37/m) 144/158bpm [1672b/mi] 109cal
14) 1m - 12:01(12:01/m) 145/154bpm [1742b/mi] 104cal
15) 1m - 11:18(11:18/m) 144/159bpm [1628b/mi] 106cal
16) 1m - 11:25(11:25/m) 148/159bpm [1689b/mi] 106cal
17) 1m - 11:45(11:45/m) 149/161bpm [1751b/mi] 109cal
18) 0.6m - 6:15(10:22/m) 154/163bpm [1596b/mi] 70cal
11:25 11:39 10:58 10:46 11:03 11:23 4:43 11:24 11:42 11:50 11:57 11:40 11:37 12:01 11:18 11:25 11:45 6:15
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:25 |
5:25 |
10:49 |
127 88-159 |
1375 |
179 126-186 |
5/15 |
| 1.00 |
11:25 |
6:00 |
12:00 |
143 128-155 |
1715 |
178 174-184 |
20/19 |
| 1.50 |
17:17 |
5:52 |
11:45 |
139 129-147 |
1632 |
174 128-186 |
10/11 |
| 2.00 |
23:04 |
5:47 |
11:34 |
147 140-157 |
1700 |
179 176-182 |
10/7 |
| 2.50 |
28:47 |
5:43 |
11:27 |
150 132-164 |
1717 |
175 132-184 |
9/5 |
| 3.00 |
34:01 |
5:14 |
10:28 |
148 143-165 |
1550 |
180 176-182 |
0/25 |
| 3.50 |
39:35 |
5:33 +13
|
11:06 |
145 129-157 |
1611 |
177 86-188 |
1/23 |
| 4.00 |
45:58 |
6:24 +59
|
12:47 |
148 125-156 |
1892 |
178 126-184 |
2/22 |
| 4.50 |
51:24 |
5:26 |
10:52 |
158 128-167 |
1718 |
180 176-186 |
4/14 |
| 5.00 |
57:02 |
5:37 |
11:14 |
165 157-178 |
1855 |
179 178-184 |
5/8 |
| 5.50 |
1:02:45 |
5:44 |
11:27 |
160 137-170 |
1833 |
173 128-184 |
6/9 |
| 6.00 |
1:08:24 |
5:39 |
11:18 |
171 163-183 |
1933 |
179 174-184 |
9/7 |
| 6.50 |
1:25:53 |
17:28 +12:16
|
34:57 |
147 99-175 |
5137 |
180 170-186 |
6/10 |
| 7.00 |
1:31:40 |
5:47 |
11:34 |
160 148-167 |
1850 |
180 176-182 |
8/6 |
| 7.50 |
1:37:43 |
6:03 +11
|
12:06 |
159 149-167 |
1923 |
175 128-180 |
9/8 |
| 8.00 |
1:43:39 |
5:56 +7
|
11:52 |
157 144-164 |
1864 |
176 132-182 |
6/10 |
| 8.50 |
1:49:36 |
5:58 |
11:55 |
161 154-168 |
1919 |
173 116-180 |
8/8 |
| 9.00 |
1:55:24 |
5:48 |
11:35 |
161 141-170 |
1865 |
176 118-182 |
9/7 |
| 9.50 |
2:01:17 |
5:53 |
11:46 |
164 158-176 |
1931 |
177 130-182 |
7/7 |
| 10.00 |
2:07:19 |
6:02 |
12:03 |
152 129-170 |
1832 |
169 118-182 |
9/7 |
| 10.50 |
2:13:27 |
6:09 |
12:17 |
148 130-157 |
1819 |
174 120-184 |
9/6 |
| 11.00 |
2:19:12 |
5:44 |
11:29 |
143 120-154 |
1642 |
178 122-184 |
10/10 |
| 11.50 |
2:25:06 |
5:54 |
11:47 |
148 138-152 |
1745 |
178 118-186 |
7/7 |
| 12.00 |
2:32:05 |
6:59 +1:15
|
13:58 |
139 116-151 |
1941 |
176 108-186 |
8/7 |
| 12.50 |
2:37:45 |
5:41 |
11:21 |
149 143-158 |
1692 |
181 178-184 |
7/7 |
| 13.00 |
2:43:54 |
6:09 |
12:18 |
142 128-151 |
1746 |
171 94-184 |
7/6 |
| 13.50 |
2:56:12 |
12:18 +6:26
|
24:36 |
143 102-153 |
3517 |
180 174-184 |
7/7 |
| 14.00 |
3:01:55 |
5:43 |
11:25 |
143 138-148 |
1633 |
182 178-186 |
9/8 |
| 14.50 |
3:07:40 |
5:46 |
11:32 |
147 140-159 |
1694 |
181 126-186 |
7/7 |
| 15.00 |
3:13:25 |
5:45 |
11:30 |
143 119-158 |
1644 |
174 122-186 |
8/7 |
| 15.50 |
3:19:09 |
5:44 |
11:28 |
150 142-156 |
1721 |
176 116-184 |
7/6 |
| 16.00 |
3:25:18 |
6:09 +7
|
12:17 |
148 124-161 |
1818 |
174 118-186 |
7/6 |
| 16.50 |
3:31:10 |
5:52 +29
|
11:44 |
150 123-159 |
1759 |
179 120-186 |
6/6 |
| 17.00 |
3:36:25 |
5:15 |
10:31 |
154 148-162 |
1619 |
184 180-188 |
7/5 |
| 17.05 |
3:36:56 |
31 |
9:34 |
155 154-155 |
1482 |
183 182-184 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
87.0 |
179 |
16.6 |
3:06:09 |
12:27 |
| Walk |
4.2 |
125 |
0.4 |
9:57 |
23:13 |
| Still |
0.0 |
- |
- |
6 |
- |
| Pause |
8.7 |
- |
- |
20:45 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:29 |
10:00 |
36.71% |
More |
| 800m |
5:06 |
10:16 |
39.44% |
More |
| 1km |
6:26 |
10:22 |
40.67% |
More |
| Mile |
10:42 |
10:42 |
41.57% |
More |
| 5k |
34:56 |
11:15 |
44.52% |
More |
| 5 miles |
56:42 |
11:20 |
44.75% |
More |
| 10k |
1:14:35 |
12:00 |
42.59% |
More |
| 10 miles |
2:04:39 |
12:28 |
41.89% |
More |
| Half |
2:45:08 |
12:36 |
41.52% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:55 |
9:55 |
44.87 |
| 5km |
32:36 |
10:30 |
47.69 |
| 5M |
53:44 |
10:45 |
47.22 |
| 10km |
1:07:31 |
10:52 |
47.04 |
| 10M |
1:51:16 |
11:08 |
46.92 |
| Half |
2:27:45 |
11:17 |
46.09 |
| 20M |
3:50:24 |
11:31 |
46.39 |
| Mara |
5:05:55 |
11:41 |
46.18 |
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