Sun 22nd Jan 2023 at 9:06am by STOOSH
Run > Medium Long Run
-
Time
1:40:46
-
Miles
13.01
-
Min/mi
7:45
-
Pacing
66%
-
WAVA
59.38
-
Stride(cm)
116
-
Cals
1309
-
Cadence
178
-
BPM
153
-
%MHR
79.1
-
B/mi
1182
-
Asc(m)
148
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:16(8:16/m) 132/157bpm [1091b/mi] 91cal 7.26/8.14mph
2) 1m - 7:59(7:59/m) 145/160bpm [1157b/mi] 100cal 7.52/7.99mph
3) 1m - 8:04(8:04/m) 142/154bpm [1146b/mi] 94cal 7.44/9mph
4) 1m - 8:02(8:02/m) 145/153bpm [1164b/mi] 97cal 7.47/8.18mph
5) 1m - 7:56(7:56/m) 148/151bpm [1175b/mi] 99cal 7.56/7.93mph
6) 1m - 7:53(7:53/m) 154/165bpm [1215b/mi] 104cal 7.6/7.97mph
7) 1m - 7:46(7:46/m) 156/162bpm [1212b/mi] 104cal 7.72/8.37mph
8) 1m - 7:39(7:39/m) 154/162bpm [1178b/mi] 98cal 7.85/8.22mph
9) 1m - 7:40(7:40/m) 156/159bpm [1196b/mi] 102cal 7.83/8.22mph
10) 1m - 7:37(7:37/m) 161/168bpm [1227b/mi] 105cal 7.87/9.58mph
11) 1m - 7:25(7:25/m) 161/166bpm [1194b/mi] 101cal 8.09/8.58mph
12) 1m - 7:19(7:19/m) 164/173bpm [1201b/mi] 104cal 8.19/8.47mph
13) 1m - 7:07(7:07/m) 175/183bpm [1244b/mi] 110cal 8.44/8.87mph
14) 0.01m - 2(6:29/m) 177/177bpm [1146b/mi] 9.26/8.75mph
8:16 7:59 8:04 8:02 7:56 7:53 7:46 7:39 7:40 7:37 7:25 7:19 7:07 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:04 |
4:04 |
8:07 |
126 89-142 |
1023 |
177 108-186 |
8/23 |
1.00 |
8:15 |
4:12 |
8:24 |
137 125-157 |
1150 |
179 176-186 |
9/28 |
1.50 |
12:17 |
4:01 |
8:02 |
149 138-160 |
1198 |
179 174-188 |
16/13 |
2.00 |
16:14 |
3:57 |
7:54 |
142 133-148 |
1123 |
177 172-182 |
8/24 |
2.50 |
20:19 |
4:05 |
8:10 |
144 131-154 |
1176 |
177 174-182 |
15/15 |
3.00 |
24:19 |
4:00 |
8:00 |
139 132-148 |
1111 |
175 172-182 |
5/31 |
3.50 |
31:00 |
6:41 +2:34
|
13:23 |
146 107-153 |
1954 |
176 114-184 |
7/21 |
4.00 |
34:53 |
3:53 |
7:46 |
142 110-150 |
1102 |
180 176-184 |
8/10 |
4.50 |
38:47 |
3:54 |
7:48 |
149 146-151 |
1161 |
177 176-186 |
13/14 |
5.00 |
42:49 |
4:02 |
8:04 |
148 145-151 |
1193 |
178 176-182 |
11/11 |
5.50 |
46:44 |
3:55 |
7:51 |
153 146-162 |
1201 |
178 174-182 |
14/12 |
6.00 |
50:43 |
3:59 |
7:58 |
155 152-165 |
1234 |
178 174-184 |
15/14 |
6.50 |
54:34 |
3:51 |
7:42 |
156 151-159 |
1202 |
178 174-184 |
12/13 |
7.00 |
58:29 |
3:55 |
7:50 |
155 150-162 |
1214 |
178 172-184 |
12/10 |
7.50 |
1:02:19 |
3:50 |
7:39 |
153 150-156 |
1171 |
177 174-188 |
14/14 |
8.00 |
1:06:08 |
3:49 |
7:38 |
155 148-162 |
1184 |
177 174-180 |
15/13 |
8.50 |
1:09:54 |
3:47 |
7:33 |
155 152-158 |
1171 |
177 174-182 |
11/13 |
9.00 |
1:13:48 |
3:53 |
7:47 |
157 155-159 |
1221 |
177 174-182 |
18/15 |
9.50 |
1:17:43 |
3:55 |
7:50 |
159 154-164 |
1246 |
179 176-184 |
18/10 |
10.00 |
1:21:25 |
3:42 |
7:25 |
162 156-168 |
1201 |
179 174-188 |
23/6 |
10.50 |
1:25:07 |
3:42 |
7:23 |
160 155-166 |
1183 |
179 176-184 |
14/15 |
11.00 |
1:28:50 |
3:43 |
7:27 |
161 157-166 |
1199 |
178 174-182 |
14/13 |
11.50 |
1:32:32 |
3:42 |
7:23 |
162 159-165 |
1197 |
181 176-186 |
13/10 |
12.00 |
1:36:10 |
3:38 |
7:15 |
167 162-173 |
1212 |
182 176-190 |
20/11 |
12.50 |
1:39:45 |
3:35 |
7:11 |
173 170-177 |
1242 |
183 178-190 |
25/4 |
13.00 |
1:43:16 |
3:31 |
7:02 |
178 174-183 |
1252 |
182 176-188 |
22/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
178 |
13 |
1:40:42 |
7:45 |
Walk |
2.5 |
111 |
0 |
2:36 |
10:24:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:56 |
45.02% |
More |
800m |
3:30 |
7:02 |
51.18% |
More |
1km |
4:22 |
7:02 |
53.54% |
More |
Mile |
7:06 |
7:06 |
56.44% |
More |
5k |
22:37 |
7:17 |
60.28% |
More |
5 miles |
37:08 |
7:26 |
59.62% |
More |
10k |
46:29 |
7:29 |
59.40% |
More |
10 miles |
1:18:55 |
7:53 |
57.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
62.99 |
5km |
21:34 |
6:56 |
63.21 |
5M |
35:59 |
7:12 |
61.52 |
10km |
45:29 |
7:19 |
60.71 |
10M |
1:15:54 |
7:35 |
60.04 |
Half |
1:41:31 |
7:45 |
58.89 |
20M |
2:40:06 |
8:00 |
59.17 |
Mara |
3:34:07 |
8:10 |
59.00 |
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