Sat 20th May 2023 at 12:59pm by JCB
Run > Long Run
-
Time
2:41:52
-
Miles
13.35
-
Min/mi
12:07
-
Pacing
76%
-
WAVA
40.97
-
Stride(cm)
80
-
Cals
1482
-
Cadence
167
-
BPM
132
-
%MHR
77.4
-
B/mi
1595
-
Asc(m)
165
-
Hillscore
13
-
Surface
Road
Notes & Comments
Slow running in heart rate zone 2 (trying).
Didn’t walk except up stairs from the beach.
Some rock climbing along the shore front to avoid going into the water.
Split Summary
===
1) 1km - 7:02(7:02/km) 120/135bpm [845b/km] 67cal 8.52/8.94kmph
2) 1km - 6:51(6:51/km) 122/140bpm [836b/km] 64cal 8.76/9.37kmph
3) 1km - 7:01(7:01/km) 121/127bpm [848b/km] 65cal 8.56/9.37kmph
4) 1km - 7:20(7:20/km) 125/132bpm [917b/km] 66cal 8.18/8.77kmph
5) 1km - 7:20(7:20/km) 126/136bpm [923b/km] 67cal 8.19/9.61kmph
6) 1km - 7:23(7:23/km) 127/134bpm [937b/km] 66cal 8.13/8.77kmph
7) 1km - 7:37(7:37/km) 125/131bpm [951b/km] 65cal 7.88/8.3kmph
8) 1km - 7:32(7:32/km) 126/138bpm [948b/km] 67cal 7.97/8.46kmph
9) 1km - 7:30(7:30/km) 126/136bpm [944b/km] 65cal 8.01/8.26kmph
10) 1km - 8:01(8:01/km) 133/142bpm [1066b/km] 74cal 7.49/8.13kmph
11) 1km - 8:11(8:11/km) 140/147bpm [1146b/km] 84cal 7.33/8.06kmph
12) 1km - 7:19(7:19/km) 128/139bpm [936b/km] 60cal 8.2/9.27kmph
13) 1km - 7:25(7:25/km) 123/131bpm [912b/km] 58cal 8.09/9.57kmph
14) 1km - 10:24(10:24/km) 134/148bpm [1393b/km] 89cal 5.77/8.63kmph
15) 1km - 7:52(7:52/km) 142/149bpm [1118b/km] 79cal 7.62/8.36kmph
16) 1km - 7:22(7:22/km) 138/152bpm [1017b/km] 67cal 8.14/8.63kmph
17) 1km - 7:10(7:10/km) 139/144bpm [997b/km] 69cal 8.37/9.74kmph
18) 1km - 7:09(7:09/km) 145/154bpm [1037b/km] 76cal 8.38/9.21kmph
19) 1km - 6:57(6:57/km) 137/146bpm [953b/km] 61cal 8.63/8.83kmph
20) 1km - 7:14(7:14/km) 143/153bpm [1034b/km] 70cal 8.3/8.63kmph
21) 1km - 7:29(7:29/km) 142/151bpm [1063b/km] 70cal 8.01/8.53kmph
22) 0.49km - 3:43(7:40/km) 144/147bpm [1104b/km] 33cal 7.83/7.93kmph
7:02 6:51 7:01 7:20 7:20 7:23 7:37 7:32 7:30 8:01 8:11 7:19 7:25 10:24 7:52 7:22 7:10 7:09 6:57 7:14 7:29 3:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:37 |
5:37 |
11:14 |
119 76-135 |
1337 |
168 160-172 |
5/7 |
1.00 |
11:06 |
5:29 |
10:58 |
117 113-120 |
1283 |
171 164-176 |
3/19 |
1.50 |
16:38 |
5:32 |
11:04 |
124 114-140 |
1372 |
170 164-176 |
10/13 |
2.00 |
22:26 |
5:48 |
11:37 |
124 121-131 |
1440 |
167 164-172 |
9/10 |
2.50 |
28:25 |
5:59 |
11:58 |
125 117-132 |
1496 |
168 162-174 |
4/10 |
3.00 |
34:21 |
5:56 |
11:52 |
126 121-136 |
1494 |
169 164-172 |
13/5 |
3.50 |
40:08 |
5:47 |
11:34 |
126 121-134 |
1457 |
168 164-178 |
7/14 |
4.00 |
46:23 |
6:15 |
12:30 |
127 121-134 |
1587 |
167 164-170 |
7/6 |
4.50 |
52:22 |
5:59 |
11:58 |
124 121-127 |
1484 |
167 164-170 |
6/6 |
5.00 |
58:26 |
6:04 |
12:08 |
128 122-138 |
1553 |
168 164-172 |
8/3 |
5.50 |
1:04:29 |
6:03 |
12:06 |
126 122-132 |
1524 |
168 162-172 |
3/5 |
6.00 |
1:10:46 |
6:18 |
12:35 |
131 125-139 |
1649 |
165 154-170 |
13/2 |
6.50 |
1:17:32 |
6:46 |
13:32 |
140 135-143 |
1895 |
163 152-168 |
23/0 |
7.00 |
1:23:56 |
6:24 |
12:47 |
135 121-146 |
1726 |
168 164-172 |
14/8 |
7.50 |
1:29:33 |
5:38 |
11:15 |
127 119-138 |
1429 |
169 166-172 |
5/20 |
8.00 |
1:35:33 |
6:00 |
12:00 |
123 118-131 |
1476 |
166 146-174 |
0/25 |
8.50 |
1:45:30 |
9:56 +1:03
|
19:52 |
131 107-148 |
2604 |
145 84-174 |
27/7 |
9.00 |
1:51:33 |
6:03 |
12:06 |
140 137-145 |
1693 |
168 164-170 |
11/4 |
9.50 |
1:58:04 |
6:32 |
13:03 |
144 135-152 |
1880 |
165 162-170 |
24/3 |
10.00 |
2:03:53 |
5:48 |
11:37 |
134 130-138 |
1556 |
170 166-172 |
1/8 |
10.50 |
2:09:36 |
5:44 |
11:27 |
139 135-144 |
1592 |
170 166-176 |
4/6 |
11.00 |
2:15:22 |
5:46 |
11:32 |
146 140-154 |
1685 |
167 164-172 |
14/2 |
11.50 |
2:21:02 |
5:40 |
11:20 |
140 135-148 |
1587 |
170 166-174 |
2/15 |
12.00 |
2:26:40 |
5:37 |
11:15 |
139 130-153 |
1563 |
168 162-172 |
4/17 |
12.50 |
2:32:32 |
5:52 |
11:44 |
141 135-147 |
1654 |
167 164-172 |
6/9 |
13.00 |
2:38:33 |
6:02 |
12:03 |
143 136-151 |
1724 |
166 162-170 |
9/4 |
13.35 |
2:42:55 |
4:22 |
12:27 |
144 140-147 |
1793 |
167 164-170 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.3 |
167 |
13.3 |
2:40:06 |
12:08 |
Walk |
1.1 |
102 |
0.1 |
1:46 |
23:39 |
Pause |
0.6 |
- |
- |
1:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
36 |
9:45 |
30.22% |
More |
200m |
1:16 |
10:15 |
30.92% |
More |
400m |
2:36 |
10:28 |
31.71% |
More |
800m |
5:26 |
10:55 |
35.70% |
More |
1km |
6:45 |
10:52 |
37.41% |
More |
Mile |
10:57 |
10:57 |
39.19% |
More |
5k |
35:31 |
11:26 |
41.14% |
More |
5 miles |
58:24 |
11:41 |
40.74% |
More |
10k |
1:13:34 |
11:50 |
40.38% |
More |
10 miles |
2:03:52 |
12:23 |
39.65% |
More |
Half |
2:39:47 |
12:12 |
40.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
57.88 |
5km |
28:35 |
9:12 |
51.11 |
5M |
50:20 |
10:04 |
47.27 |
10km |
1:05:11 |
10:29 |
45.58 |
10M |
1:54:48 |
11:29 |
42.78 |
Half |
2:38:16 |
12:05 |
40.74 |
20M |
4:21:47 |
13:05 |
39.03 |
Mara |
6:00:56 |
13:47 |
37.75 |
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