Sun 17th Jul 2022 at 9:30am by Kingsholm
Run > Medium Long Run
v warm
-
Time
2:52:43
-
Miles
13.21
-
Min/mi
13:04
-
Pacing
49%
-
WAVA
39.33
-
Stride(cm)
86
-
Cals
1491
-
Cadence
143
-
BPM
134
-
%MHR
65.9
-
B/mi
1748
-
Asc(m)
237
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 12:35(12:35/m) 123/130bpm [1548b/mi] 105cal 4.77/5.36mph
2) 1m - 13:27(13:27/m) 126/139bpm [1695b/mi] 121cal 4.46/6.16mph
3) 1m - 15:29(15:29/m) 127/139bpm [1966b/mi] 128cal 3.87/6.24mph
4) 1m - 12:30(12:30/m) 133/146bpm [1661b/mi] 118cal 4.8/6.1mph
5) 1m - 9:39(9:39/m) 150/155bpm [1447b/mi] 111cal 6.22/6.57mph
6) 1m - 13:08(13:08/m) 141/155bpm [1852b/mi] 125cal 4.57/6.62mph
7) 1m - 10:22(10:22/m) 146/155bpm [1513b/mi] 116cal 5.79/6.28mph
8) 1m - 13:03(13:03/m) 135/149bpm [1762b/mi] 105cal 4.6/6.2mph
9) 1m - 14:34(14:34/m) 129/143bpm [1880b/mi] 104cal 4.12/6.03mph
10) 1m - 13:22(13:22/m) 127/144bpm [1698b/mi] 102cal 4.49/5.91mph
11) 1m - 19:52(19:52/m) 111/145bpm [2206b/mi] 98cal 3.02/5.63mph
12) 1m - 12:10(12:10/m) 136/153bpm [1655b/mi] 108cal 4.93/5.85mph
13) 1m - 9:41(9:41/m) 155/160bpm [1502b/mi] 116cal 6.19/6.66mph
14) 0.21m - 2:50(13:46/m) 156/160bpm [2148b/mi] 34cal 4.36/6.97mph
Long run had to walk...had a strong finish
12:35 13:27 15:29 12:30 9:39 13:08 10:22 13:03 14:34 13:22 19:52 12:10 9:41 2:50
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
6:25 |
6:25 |
12:50 |
117 88-129 |
1501 |
141 104-154 |
4/4 |
| 1.00 |
12:35 |
6:10 |
12:20 |
126 122-130 |
1553 |
146 140-160 |
5/7 |
| 1.50 |
20:35 |
8:00 |
16:00 |
120 101-132 |
1920 |
147 100-152 |
5/6 |
| 2.00 |
26:02 |
5:28 |
10:55 |
134 130-138 |
1464 |
149 142-154 |
8/5 |
| 2.50 |
31:32 |
5:29 |
10:58 |
136 134-138 |
1492 |
150 146-154 |
23/26 |
| 3.00 |
41:26 |
9:55 |
19:50 |
125 103-138 |
2479 |
147 92-152 |
29/30 |
| 3.50 |
48:52 |
7:25 |
14:51 |
130 105-138 |
1930 |
146 86-158 |
51/49 |
| 4.00 |
54:00 |
5:09 |
10:17 |
140 135-145 |
1440 |
152 148-152 |
50/50 |
| 4.50 |
58:55 |
4:55 |
9:49 |
147 139-154 |
1444 |
152 150-158 |
42/44 |
| 5.00 |
1:03:39 |
4:44 |
9:28 |
152 148-155 |
1440 |
153 150-154 |
39/38 |
| 5.50 |
1:08:39 |
5:00 |
10:00 |
154 143-155 |
1540 |
151 106-156 |
40/35 |
| 6.00 |
1:16:48 |
8:08 |
16:16 |
135 113-146 |
2197 |
148 102-154 |
67/73 |
| 6.50 |
1:21:57 |
5:09 |
10:18 |
144 141-150 |
1483 |
153 150-156 |
31/31 |
| 7.00 |
1:27:12 |
5:15 |
10:30 |
148 143-155 |
1555 |
150 108-156 |
13/10 |
| 7.50 |
1:33:37 |
6:25 |
12:51 |
133 116-146 |
1708 |
143 94-156 |
12/14 |
| 8.00 |
1:40:14 |
6:37 |
13:15 |
134 117-148 |
1775 |
138 96-154 |
10/13 |
| 8.50 |
1:49:23 |
9:08 |
18:16 |
124 106-139 |
2266 |
138 100-154 |
33/30 |
| 9.00 |
1:54:47 |
5:25 |
10:49 |
137 124-143 |
1482 |
152 148-158 |
58/52 |
| 9.50 |
2:01:08 |
6:21 |
12:42 |
137 113-144 |
1740 |
138 104-154 |
21/21 |
| 10.00 |
2:08:08 |
7:00 |
14:01 |
118 100-139 |
1653 |
130 102-156 |
16/18 |
| 10.50 |
2:16:55 |
8:46 |
17:32 |
118 103-145 |
2070 |
111 94-154 |
17/13 |
| 11.00 |
2:28:01 |
11:07 |
22:13 |
104 95-110 |
2311 |
98 86-108 |
6/10 |
| 11.50 |
2:34:24 |
6:23 |
12:46 |
129 104-143 |
1647 |
140 100-156 |
3/4 |
| 12.00 |
2:40:11 |
5:47 |
11:34 |
144 135-153 |
1667 |
151 146-162 |
6/5 |
| 12.50 |
2:45:07 |
4:55 |
9:50 |
153 144-159 |
1506 |
154 150-160 |
12/10 |
| 13.00 |
2:49:53 |
4:46 |
9:32 |
156 152-160 |
1488 |
156 150-160 |
20/22 |
| 13.20 |
2:52:42 |
2:49 |
13:48 |
155 141-160 |
2139 |
155 108-160 |
17/9 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
79.2 |
150 |
11.8 |
2:16:47 |
11:34 |
| Walk |
17.8 |
102 |
1.4 |
30:47 |
22:22 |
| Still |
3.0 |
- |
- |
5:08 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:10 |
8:44 |
39.05% |
More |
| 800m |
4:35 |
9:13 |
43.77% |
More |
| 1km |
5:48 |
9:20 |
45.00% |
More |
| Mile |
9:28 |
9:28 |
46.82% |
More |
| 5k |
34:04 |
10:58 |
44.28% |
More |
| 5 miles |
57:28 |
11:30 |
42.82% |
More |
| 10k |
1:14:55 |
12:03 |
41.04% |
More |
| 10 miles |
2:07:40 |
12:46 |
39.84% |
More |
| Half |
2:50:29 |
13:01 |
39.49% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:12 |
11:12 |
39.57 |
| 5km |
37:15 |
11:59 |
40.51 |
| 5M |
1:01:40 |
12:20 |
39.90 |
| 10km |
1:17:39 |
12:30 |
39.60 |
| 10M |
2:08:35 |
12:52 |
39.55 |
| Half |
2:51:12 |
13:04 |
39.02 |
| 20M |
4:28:05 |
13:24 |
39.49 |
| Mara |
5:56:55 |
13:37 |
39.55 |
Three Things You Saw Today
1 Cyclists
2 Dog walkers
3 Runners
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
