Sun 22nd Jan 2023 at 11:35am by Oranj
Run > Medium Long Run
- cold
-
Time
1:58:07
-
Miles
15.17
-
Min/mi
7:47
-
Pacing
96%
-
WAVA
69.12
-
Stride(cm)
124
-
Cals
1646
-
Watts
346
-
Cadence
167
-
BPM
140
-
%MHR
83.5
-
B/mi
1092
-
Asc(m)
96
-
Hillscore
4
-
Surface
Road
Notes & Comments
Not the Fred Hughes 10. Spent a stationary hour on the M40 stuck behind a big accident
===
1) 2km - 9:45(4:52/km) 128/138bpm [624b/km] 134cal 364/477W
2) 2km - 9:36(4:48/km) 138/142bpm [662b/km] 137cal 345/425W
3) 2km - 9:35(4:48/km) 140/144bpm [671b/km] 135cal 339/373W
4) 2km - 9:39(4:50/km) 140/147bpm [676b/km] 133cal 338/403W
5) 2km - 9:40(4:50/km) 144/152bpm [696b/km] 137cal 340/385W
6) 2km - 9:38(4:49/km) 142/148bpm [684b/km] 138cal 340/372W
7) 2km - 9:40(4:50/km) 141/146bpm [681b/km] 133cal 341/418W
8) 2km - 9:50(4:55/km) 140/145bpm [689b/km] 132cal 337/395W
9) 2km - 9:59(5:00/km) 143/146bpm [714b/km] 136cal 349/392W
10) 2km - 9:43(4:52/km) 141/149bpm [685b/km] 133cal 343/440W
11) 2km - 9:24(4:42/km) 142/149bpm [668b/km] 131cal 352/520W
12) 2km - 9:32(4:46/km) 144/150bpm [686b/km] 136cal 358/604W
13) 0.41km - 2:04(5:05/km) 143/151bpm [727b/km] 31cal 351/410W
9:45 9:36 9:35 9:39 9:40 9:38 9:40 9:50 9:59 9:43 9:24 9:32 2:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
4:02 |
4:02 +3
|
8:04 |
123 74-132 |
992 |
166 116-184 |
396 179-477 |
24/4 |
1.00 |
7:54 |
3:52 |
7:44 |
129 122-136 |
998 |
165 160-180 |
334 229-372 |
2/19 |
1.50 |
11:47 |
3:53 |
7:45 |
138 131-142 |
1071 |
166 164-178 |
357 271-374 |
5/1 |
2.00 |
15:41 |
3:54 |
7:48 |
137 131-141 |
1068 |
166 164-174 |
340 309-366 |
2/6 |
2.50 |
19:31 |
3:50 |
7:40 |
138 131-142 |
1058 |
169 164-184 |
343 314-425 |
3/5 |
3.00 |
23:24 |
3:54 |
7:47 |
140 136-144 |
1090 |
166 164-170 |
338 320-369 |
3/4 |
3.50 |
27:14 |
3:50 |
7:39 |
140 137-143 |
1071 |
167 166-176 |
342 327-373 |
2/5 |
4.00 |
31:06 |
3:52 |
7:44 |
139 133-142 |
1075 |
167 164-170 |
340 312-360 |
4/6 |
4.50 |
35:00 |
3:54 |
7:49 |
141 137-147 |
1102 |
165 164-168 |
346 311-403 |
6/6 |
5.00 |
38:53 |
3:53 |
7:46 |
140 136-143 |
1086 |
166 164-170 |
326 297-342 |
1/12 |
5.50 |
42:45 |
3:52 |
7:44 |
144 139-147 |
1114 |
168 166-172 |
338 327-363 |
3/3 |
6.00 |
46:39 |
3:54 |
7:48 |
144 141-152 |
1123 |
167 164-174 |
352 319-385 |
7/2 |
6.50 |
50:31 |
3:52 |
7:44 |
141 138-146 |
1089 |
167 164-174 |
331 297-372 |
2/8 |
7.00 |
54:23 |
3:52 |
7:44 |
143 141-148 |
1107 |
168 166-192 |
339 318-358 |
3/3 |
7.50 |
58:17 |
3:54 |
7:49 |
142 135-145 |
1109 |
168 166-186 |
342 330-361 |
3/2 |
8.00 |
1:02:12 |
3:55 |
7:49 |
143 141-145 |
1118 |
167 164-170 |
340 322-364 |
4/3 |
8.50 |
1:06:04 |
3:52 |
7:44 |
141 128-146 |
1090 |
166 164-168 |
340 302-378 |
5/10 |
9.00 |
1:09:58 |
3:54 |
7:49 |
139 134-145 |
1086 |
167 164-176 |
337 305-418 |
4/6 |
9.50 |
1:13:54 |
3:56 |
7:51 |
140 138-142 |
1100 |
167 166-170 |
336 324-356 |
2/3 |
10.00 |
1:17:54 |
4:01 |
8:01 |
141 138-144 |
1131 |
167 164-188 |
343 299-378 |
6/2 |
10.50 |
1:21:57 |
4:03 |
8:06 |
141 134-146 |
1141 |
167 164-168 |
346 308-388 |
9/3 |
11.00 |
1:25:58 |
4:01 |
8:02 |
144 142-146 |
1157 |
167 166-170 |
356 328-392 |
13/0 |
11.50 |
1:29:58 |
4:00 +4
|
7:59 |
141 138-145 |
1126 |
167 96-170 |
343 91-440 |
7/9 |
12.00 |
1:33:50 |
3:52 |
7:44 |
139 130-142 |
1075 |
168 166-178 |
338 313-383 |
3/8 |
12.50 |
1:37:41 |
3:51 |
7:43 |
143 141-149 |
1102 |
168 166-172 |
348 324-515 |
6/2 |
13.00 |
1:41:30 |
3:49 |
7:38 |
144 141-147 |
1099 |
168 164-178 |
366 309-520 |
7/4 |
13.50 |
1:45:17 |
3:47 |
7:34 |
140 132-144 |
1059 |
167 166-170 |
337 313-407 |
1/8 |
14.00 |
1:49:13 |
3:56 |
7:52 |
144 139-150 |
1132 |
168 166-176 |
352 333-384 |
8/2 |
14.50 |
1:52:58 |
3:45 |
7:30 |
145 143-149 |
1088 |
168 164-190 |
377 281-604 |
6/3 |
15.00 |
1:56:55 |
3:57 +4
|
7:55 |
142 139-146 |
1124 |
168 166-180 |
344 191-432 |
5/5 |
15.17 |
1:58:18 |
1:23 |
8:22 |
144 141-151 |
1204 |
168 166-176 |
345 325-407 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
167 |
15.2 |
1:58:12 |
7:48 |
Walk |
0.1 |
101 |
0 |
6 |
40:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
49.56% |
More |
800m |
3:39 |
7:20 |
56.83% |
More |
1km |
4:37 |
7:26 |
58.43% |
More |
Mile |
7:29 |
7:29 |
61.14% |
More |
5k |
23:45 |
7:39 |
65.68% |
More |
5 miles |
38:41 |
7:44 |
65.87% |
More |
10k |
48:07 |
7:45 |
66.22% |
More |
10 miles |
1:17:48 |
7:47 |
67.80% |
More |
Half |
1:41:55 |
7:47 |
68.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:59 |
6:59 |
65.58 |
5km |
22:42 |
7:18 |
68.73 |
5M |
37:14 |
7:27 |
68.43 |
10km |
46:41 |
7:31 |
68.25 |
10M |
1:16:34 |
7:39 |
68.89 |
Half |
1:41:24 |
7:44 |
68.35 |
20M |
2:37:27 |
7:52 |
69.76 |
Mara |
3:28:30 |
7:57 |
70.24 |
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