Sun 11th Sep 2022 at 5:53am by B Rubble
Run > Medium Long Run
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Time
2:31:39
-
Miles 16.07
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Min/mi 9:26
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Pacing
49%
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WAVA
56.73
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Stride(cm)
99
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Cals
1158
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Cadence
173
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BPM
124
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%MHR
75.2
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B/mi 1170
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Asc(m)
152
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Hillscore
10
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Surface
Mixed
Notes & Comments
With Stu. Cut the usual long run down a bit and ran slower due to Stu's injury.
Split Summary
===
1) 1m - 9:14(9:14/m) 116/129bpm [1070b/mi] 81cal 6.5/8.87mph
2) 1m - 9:32(9:32/m) 120/129bpm [1144b/mi] 83cal 6.29/7.22mph
3) 1m - 9:00(9:00/m) 117/126bpm [1054b/mi] 72cal 6.66/7.56mph
4) 1m - 9:13(9:13/m) 123/134bpm [1135b/mi] 74cal 6.51/7.49mph
5) 1m - 9:28(9:28/m) 126/135bpm [1192b/mi] 77cal 6.34/7.35mph
6) 1m - 8:51(8:51/m) 126/133bpm [1116b/mi] 68cal 6.78/6.97mph
7) 1m - 9:16(9:16/m) 125/129bpm [1158b/mi] 65cal 6.48/7.24mph
8) 1m - 9:33(9:33/m) 125/129bpm [1193b/mi] 66cal 6.29/7.45mph
9) 1m - 9:22(9:22/m) 121/129bpm [1133b/mi] 57cal 6.41/6.91mph
10) 1m - 9:23(9:23/m) 124/130bpm [1164b/mi] 62cal 6.39/7.08mph
11) 1m - 9:39(9:39/m) 124/128bpm [1196b/mi] 66cal 6.22/6.76mph
12) 1m - 9:41(9:41/m) 129/135bpm [1249b/mi] 77cal 6.2/7.12mph
13) 1m - 9:28(9:28/m) 125/138bpm [1184b/mi] 68cal 6.34/7.62mph
14) 1m - 9:42(9:42/m) 128/132bpm [1242b/mi] 74cal 6.19/7.76mph
15) 1m - 10:32(10:32/m) 130/140bpm [1369b/mi] 88cal 5.7/6.8mph
16) 1m - 9:02(9:02/m) 129/141bpm [1165b/mi] 74cal 6.65/7.93mph
17) 0.07m - 43(9:51/m) 137/138bpm [1349b/mi] 6cal 6.1/6.66mph
Split Summary
===
1) 1m - 9:14(9:14/m) 116/129bpm [1070b/mi] 81cal 6.5/8.87mph
2) 1m - 9:32(9:32/m) 120/129bpm [1144b/mi] 83cal 6.29/7.22mph
3) 1m - 9:00(9:00/m) 117/126bpm [1054b/mi] 72cal 6.66/7.56mph
4) 1m - 9:13(9:13/m) 123/134bpm [1135b/mi] 74cal 6.51/7.49mph
5) 1m - 9:28(9:28/m) 126/135bpm [1192b/mi] 77cal 6.34/7.35mph
6) 1m - 8:51(8:51/m) 126/133bpm [1116b/mi] 68cal 6.78/6.97mph
7) 1m - 9:16(9:16/m) 125/129bpm [1158b/mi] 65cal 6.48/7.24mph
8) 1m - 9:33(9:33/m) 125/129bpm [1193b/mi] 66cal 6.29/7.45mph
9) 1m - 9:22(9:22/m) 121/129bpm [1133b/mi] 57cal 6.41/6.91mph
10) 1m - 9:23(9:23/m) 124/130bpm [1164b/mi] 62cal 6.39/7.08mph
11) 1m - 9:39(9:39/m) 124/128bpm [1196b/mi] 66cal 6.22/6.76mph
12) 1m - 9:41(9:41/m) 129/135bpm [1249b/mi] 77cal 6.2/7.12mph
13) 1m - 9:28(9:28/m) 125/138bpm [1184b/mi] 68cal 6.34/7.62mph
14) 1m - 9:42(9:42/m) 128/132bpm [1242b/mi] 74cal 6.19/7.76mph
15) 1m - 10:32(10:32/m) 130/140bpm [1369b/mi] 88cal 5.7/6.8mph
16) 1m - 9:02(9:02/m) 129/141bpm [1165b/mi] 74cal 6.65/7.93mph
17) 0.07m - 43(9:51/m) 137/138bpm [1349b/mi] 6cal 6.1/6.66mph
9:14 9:32 9:00 9:13 9:28 8:51 9:16 9:33 9:22 9:23 9:39 9:41 9:28 9:42 10:32 9:02 43
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:20 | 4:20 | 8:40 | 107 66-125 | 927 | 175 120-182 | 3/26 |
1.00 | 9:14 | 4:54 | 9:47 | 123 115-129 | 1204 | 176 174-182 | 16/13 |
1.50 | 13:52 | 4:39 | 9:17 | 121 115-128 | 1123 | 175 170-180 | 8/7 |
2.00 | 18:45 | 4:53 | 9:47 | 120 104-129 | 1173 | 174 168-182 | 12/18 |
2.50 | 23:09 | 4:23 | 8:46 | 113 108-122 | 991 | 172 168-186 | 2/34 |
3.00 | 27:46 | 4:37 | 9:14 | 120 115-125 | 1109 | 175 172-178 | 5/22 |
3.50 | 32:24 | 4:39 | 9:17 | 123 119-126 | 1142 | 174 172-176 | 5/10 |
4.00 | 36:59 | 4:35 | 9:10 | 124 118-134 | 1137 | 174 170-176 | 7/14 |
4.50 | 41:41 | 4:42 | 9:24 | 124 117-128 | 1165 | 174 172-178 | 5/9 |
5.00 | 46:27 | 4:46 | 9:32 | 129 122-135 | 1229 | 174 172-176 | 18/6 |
5.50 | 50:50 | 4:23 | 8:46 | 127 123-133 | 1114 | 174 172-176 | 4/12 |
6.00 | 55:18 | 4:28 | 8:56 | 124 117-130 | 1108 | 173 172-178 | 2/17 |
6.50 | 59:55 | 4:37 | 9:13 | 124 121-128 | 1144 | 173 172-178 | 7/10 |
7.00 | 1:04:34 | 4:39 | 9:19 | 125 122-128 | 1164 | 174 172-176 | 6/7 |
7.50 | 1:09:22 | 4:48 | 9:36 | 125 121-127 | 1199 | 173 170-182 | 9/6 |
8.00 | 1:14:07 | 4:45 | 9:30 | 124 119-129 | 1177 | 172 170-176 | 7/7 |
8.50 | 1:20:28 | 6:21 +1:37 | 12:41 | 118 82-129 | 1497 | 172 152-176 | 8/8 |
9.00 | 1:25:05 | 4:38 | 9:16 | 122 120-125 | 1130 | 173 170-176 | 5/5 |
9.50 | 1:29:44 | 4:38 | 9:17 | 125 119-130 | 1160 | 172 168-176 | 7/7 |
10.00 | 1:34:29 | 4:45 | 9:30 | 123 120-125 | 1169 | 171 168-176 | 4/4 |
10.50 | 1:39:19 | 4:50 | 9:40 | 123 119-126 | 1188 | 172 168-176 | 6/8 |
11.00 | 1:44:07 | 4:48 | 9:37 | 125 119-128 | 1201 | 172 170-174 | 8/4 |
11.50 | 1:48:53 | 4:46 | 9:32 | 128 124-133 | 1219 | 172 170-176 | 10/4 |
12.00 | 1:53:48 | 4:55 | 9:51 | 130 125-135 | 1280 | 172 168-176 | 18/1 |
12.50 | 2:02:25 | 8:37 +3:55 | 17:14 | 123 81-138 | 2121 | 172 166-178 | 7/11 |
13.00 | 2:07:10 | 4:45 | 9:30 | 127 124-133 | 1207 | 173 168-176 | 8/3 |
13.50 | 2:12:08 | 4:58 | 9:56 | 129 125-132 | 1281 | 172 168-180 | 10/9 |
14.00 | 2:16:53 | 4:44 | 9:29 | 128 122-132 | 1214 | 171 166-176 | 11/5 |
14.50 | 2:21:41 | 4:48 | 9:37 | 131 126-134 | 1259 | 171 168-174 | 17/5 |
15.00 | 2:29:53 | 8:13 +2:30 | 16:25 | 129 93-140 | 2118 | 171 150-176 | 31/0 |
15.50 | 2:34:24 | 4:31 | 9:01 | 126 115-131 | 1137 | 170 168-174 | 2/18 |
16.00 | 2:40:00 | 5:36 +1:04 | 11:12 | 131 103-141 | 1468 | 170 128-184 | 18/2 |
16.07 | 2:40:44 | 44 | 10:09 | 137 136-138 | 1391 | 171 170-174 | 4/0 |
Heart
124/141max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 152m,
Range 105m, Flat prediction 2:25:58
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
32 5.2% | 11:53 |
22 2.6% | 11:12 |
15 3.0% | 10:02 |
13 2.3% | 10:10 |
13 3.2% | 20:17 |
See your biggest climbs |
Cadence
173 (186 max)
Stride Length: 99cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.3 | 172 | 16.1 | 2:31:26 | 9:35 |
Walk | 4.2 | 119 | 0 | 6:47 | 14:46:49 |
Still | 0.0 | - | - | 1 | - |
Pause | 1.5 | - | - | 2:30 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:54 | 7:54 | 57.49 |
5km | 26:23 | 8:30 | 58.64 |
5M | 43:47 | 8:45 | 57.69 |
10km | 55:10 | 8:53 | 57.24 |
10M | 1:31:33 | 9:09 | 57.09 |
Half | 2:02:01 | 9:19 | 56.28 |
20M | 3:11:24 | 9:34 | 56.85 |
Mara | 4:15:07 | 9:44 | 56.87 |
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