Sat 9th Sep 2023 at 6:59am by Stevewjj
Run > Long Run
- Good
- warm
-
Time
2:08:42
-
Miles
11.82
-
Min/mi
10:53
-
Pacing
57.2%
-
WAVA
47.50
-
Stride(cm)
81
-
Cals
1286
-
Cadence
183
-
BPM
150
-
%MHR
87.6
-
B/mi
1631
-
Asc(m)
146
-
Hillscore
28
-
Surface
Mixed
Notes & Comments
2 comments
Split Summary
===
1) 1km - 7:17(7:17/km) 134/144bpm [976b/km] 67cal 8.24/8.77kmph
2) 1km - 6:48(6:48/km) 139/160bpm [945b/km] 64cal 8.82/9.84kmph
3) 1km - 6:39(6:39/km) 148/159bpm [984b/km] 67cal 9.03/9.57kmph
4) 1km - 6:29(6:29/km) 149/161bpm [967b/km] 65cal 9.25/9.98kmph
5) 1km - 7:14(7:14/km) 143/158bpm [1034b/km] 65cal 8.3/10.28kmph
6) 1km - 6:42(6:42/km) 149/153bpm [999b/km] 68cal 8.95/10.28kmph
7) 1km - 6:22(6:22/km) 150/157bpm [955b/km] 64cal 9.42/9.87kmph
8) 1km - 6:30(6:30/km) 151/162bpm [982b/km] 66cal 9.22/10.28kmph
9) 1km - 6:56(6:56/km) 150/157bpm [1040b/km] 67cal 8.65/10.41kmph
10) 1km - 6:37(6:37/km) 153/166bpm [1013b/km] 68cal 9.06/9.94kmph
11) 1km - 6:51(6:51/km) 149/160bpm [1022b/km] 65cal 8.75/10.14kmph
12) 1km - 7:30(7:30/km) 154/161bpm [1156b/km] 77cal 7.99/9.21kmph
13) 1km - 7:08(7:08/km) 153/161bpm [1091b/km] 68cal 8.41/10.04kmph
14) 1km - 6:28(6:28/km) 152/160bpm [982b/km] 61cal 9.29/10.04kmph
15) 1km - 6:52(6:52/km) 154/176bpm [1058b/km] 69cal 8.74/10.65kmph
16) 1km - 7:08(7:08/km) 154/163bpm [1098b/km] 68cal 8.42/9.87kmph
17) 1km - 6:04(6:04/km) 162/167bpm [983b/km] 67cal 9.89/10.48kmph
18) 1km - 6:47(6:47/km) 161/169bpm [1093b/km] 75cal 8.83/10.48kmph
19) 1km - 6:10(6:10/km) 168/171bpm [1036b/km] 74cal 9.73/10.11kmph
20) 0.02km - 9(5:59/km) 168/168bpm [1006b/km] 1cal 10.02/10.01kmph
7:17 6:48 6:39 6:29 7:14 6:42 6:22 6:30 6:56 6:37 6:51 7:30 7:08 6:28 6:52 7:08 6:04 6:47 6:10 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:51 |
5:51 |
11:42 |
129 96-144 |
1509 |
177 120-184 |
49/38 |
1.00 |
12:44 |
6:53 +1:16
|
13:47 |
136 100-153 |
1874 |
183 124-188 |
23/18 |
1.50 |
18:02 |
5:18 |
10:35 |
148 140-160 |
1567 |
184 180-188 |
21/33 |
2.00 |
24:18 |
6:16 +53
|
12:31 |
147 125-159 |
1841 |
184 174-190 |
39/40 |
2.50 |
30:16 |
5:58 +48
|
11:57 |
149 127-159 |
1780 |
185 178-190 |
33/45 |
3.00 |
38:14 |
7:58 +1:54
|
15:56 |
142 108-158 |
2263 |
181 120-190 |
67/66 |
3.50 |
43:25 |
5:11 |
10:21 |
148 136-152 |
1533 |
187 180-190 |
27/47 |
4.00 |
48:49 |
5:24 |
10:47 |
148 130-153 |
1596 |
181 118-190 |
56/42 |
4.50 |
54:47 |
5:58 +45
|
11:56 |
151 129-162 |
1802 |
183 120-190 |
48/36 |
5.00 |
59:56 |
5:09 |
10:18 |
151 141-156 |
1556 |
187 176-196 |
27/38 |
5.50 |
1:07:03 |
7:07 +1:23
|
14:15 |
148 116-157 |
2108 |
183 110-192 |
78/68 |
6.00 |
1:12:57 |
5:53 +35
|
11:47 |
153 139-166 |
1802 |
186 120-194 |
26/22 |
6.50 |
1:19:23 |
6:26 +51
|
12:53 |
149 131-158 |
1919 |
180 122-194 |
48/55 |
7.00 |
1:25:31 |
6:08 +49
|
12:17 |
151 121-158 |
1854 |
186 120-194 |
41/29 |
7.50 |
1:31:41 |
6:10 |
12:20 |
153 139-159 |
1887 |
173 118-190 |
22/20 |
8.00 |
1:37:33 |
5:51 |
11:43 |
151 122-161 |
1769 |
175 124-192 |
25/22 |
8.50 |
1:46:16 |
8:44 +3:35
|
17:27 |
150 115-160 |
2619 |
191 186-194 |
29/22 |
9.00 |
1:51:54 |
5:37 |
11:14 |
152 140-161 |
1708 |
184 128-196 |
35/23 |
9.50 |
1:58:00 |
6:06 +55
|
12:13 |
156 131-174 |
1905 |
187 90-194 |
15/18 |
10.00 |
2:03:51 |
5:51 |
11:42 |
152 132-163 |
1780 |
170 120-194 |
18/19 |
10.50 |
2:08:43 |
4:52 |
9:43 |
162 157-167 |
1574 |
191 188-194 |
42/43 |
11.00 |
2:14:13 |
5:31 |
11:01 |
160 140-169 |
1763 |
181 132-194 |
32/35 |
11.50 |
2:19:11 |
4:58 |
9:56 |
166 162-169 |
1649 |
192 188-196 |
32/34 |
11.82 |
2:22:25 |
3:14 |
10:04 |
168 165-171 |
1691 |
192 188-196 |
25/26 |
Elevation
Biggest Climbs (m) |
Min/mi |
37 12.4% |
11:40
|
35 24.1% |
9:59
|
31 11.5% |
10:17
|
21 18.9% |
9:34
|
21 6.4% |
9:56
|
16 9.9% |
9:45
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.9 |
187 |
11.3 |
1:57:44 |
11:26 |
Walk |
8.6 |
127 |
0.6 |
13:13 |
23:58 |
Still |
0.3 |
- |
- |
26 |
- |
Pause |
7.2 |
- |
- |
11:01 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:17 |
36.99% |
More |
800m |
4:46 |
9:35 |
42.43% |
More |
1km |
5:58 |
9:36 |
44.15% |
More |
Mile |
9:54 |
9:54 |
45.13% |
More |
5k |
33:55 |
10:55 |
44.85% |
More |
5 miles |
58:53 |
11:47 |
42.15% |
More |
10k |
1:13:42 |
11:52 |
42.09% |
More |
10 miles |
1:59:57 |
12:00 |
42.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:23 |
9:23 |
47.61 |
5km |
31:13 |
10:03 |
48.74 |
5M |
51:42 |
10:20 |
48.01 |
10km |
1:05:06 |
10:29 |
47.65 |
10M |
1:47:48 |
10:47 |
47.61 |
Half |
2:23:31 |
10:57 |
46.98 |
20M |
3:44:45 |
11:14 |
47.53 |
Mara |
4:59:14 |
11:25 |
47.61 |
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Wow! Impressive in this weather!
Very well done! Rehydrate wisely and well