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Tue 14th Aug 2018 at 8:00am by Stevewjj
Run > Long Run
Good
-
Time
2:35:56
-
Miles
14.43
-
Min/mi
10:48
-
Pacing
75.7%
-
WAVA
45.90
-
Stride(cm)
82
-
Cals
1636
-
Cadence
181
-
BPM
156
-
%MHR
91.4
-
B/mi
1689
-
Asc(m)
42
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:52(6:52/km) 127/141bpm 57cal 8.74/9.37kmph
2) 1km - 6:49(6:49/km) 123/136bpm 52cal 8.81/9.24kmph
3) 1km - 6:26(6:26/km) 135/148bpm 57cal 9.33/10.14kmph
4) 1km - 6:26(6:26/km) 138/143bpm 58cal 9.33/9.81kmph
5) 1km - 7:20(7:20/km) 138/147bpm 64cal 8.18/10.45kmph
6) 1km - 6:26(6:26/km) 146/150bpm 61cal 9.32/10.38kmph
7) 1km - 7:01(7:01/km) 149/167bpm 68cal 8.54/14.64kmph
8) 1km - 6:29(6:29/km) 158/165bpm 68cal 9.26/9.74kmph
9) 1km - 6:19(6:19/km) 163/177bpm 70cal 9.49/10.18kmph
10) 1km - 6:54(6:54/km) 158/164bpm 72cal 8.7/10.11kmph
11) 1km - 6:42(6:42/km) 164/182bpm 75cal 8.96/10.31kmph
12) 1km - 6:38(6:38/km) 166/173bpm 75cal 9.05/9.87kmph
13) 1km - 6:45(6:45/km) 172/191bpm 81cal 8.88/10.04kmph
14) 1km - 6:16(6:16/km) 169/177bpm 74cal 9.58/10.21kmph
15) 1km - 7:15(7:15/km) 160/176bpm 74cal 8.27/9.87kmph
16) 1km - 6:09(6:09/km) 169/181bpm 72cal 9.76/10.88kmph
17) 1km - 6:25(6:25/km) 167/179bpm 74cal 9.34/10.35kmph
18) 1km - 7:17(7:17/km) 166/180bpm 83cal 8.23/10.28kmph
19) 1km - 6:57(6:57/km) 166/173bpm 78cal 8.64/10.11kmph
20) 1km - 6:27(6:27/km) 164/170bpm 71cal 9.31/10.25kmph
21) 1km - 6:15(6:15/km) 168/171bpm 72cal 9.61/10.31kmph
22) 1km - 7:25(7:25/km) 168/174bpm 87cal 8.09/10.31kmph
23) 1km - 6:51(6:51/km) 165/175bpm 76cal 8.76/9.94kmph
24) 0.23km - 1:32(6:34/km) 165/167bpm 17cal 9.14/9.51kmph
6:52 6:49 6:26 6:26 7:20 6:26 7:01 6:29 6:19 6:54 6:42 6:38 6:45 6:16 7:15 6:09 6:25 7:17 6:57 6:27 6:15 7:25 6:51 1:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:34 |
5:34 |
11:08 |
123 89-140 |
1369 |
175 164-180 |
3/6 |
1.00 |
11:01 |
5:27 |
10:53 |
127 107-135 |
1383 |
178 174-184 |
5/7 |
1.50 |
18:00 |
6:59 +1:38
|
13:58 |
125 75-148 |
1746 |
178 174-180 |
11/14 |
2.00 |
23:07 |
5:07 |
10:15 |
136 126-141 |
1394 |
180 174-184 |
5/13 |
2.50 |
28:20 |
5:13 |
10:26 |
139 135-143 |
1450 |
182 178-186 |
4/3 |
3.00 |
34:26 |
6:05 |
12:11 |
136 109-147 |
1657 |
167 120-186 |
2/2 |
3.50 |
39:26 |
5:01 |
10:02 |
145 142-149 |
1454 |
185 180-188 |
3/4 |
4.00 |
45:11 |
5:44 |
11:28 |
148 136-162 |
1697 |
179 118-202 |
3/3 |
4.50 |
50:36 |
5:26 |
10:51 |
152 143-167 |
1650 |
183 176-190 |
2/2 |
5.00 |
55:44 |
5:08 |
10:15 |
159 154-165 |
1631 |
186 182-190 |
3/2 |
5.50 |
1:00:47 |
5:03 |
10:07 |
165 160-177 |
1669 |
185 180-190 |
8/13 |
6.00 |
1:07:21 |
6:34 +51
|
13:08 |
157 142-164 |
2062 |
169 132-190 |
11/9 |
6.50 |
1:12:44 |
5:23 |
10:46 |
161 152-176 |
1733 |
186 178-190 |
9/9 |
7.00 |
1:18:01 |
5:17 |
10:34 |
168 159-180 |
1775 |
185 158-190 |
6/6 |
7.50 |
1:24:12 |
6:11 +44
|
12:22 |
165 162-171 |
2041 |
185 172-188 |
8/4 |
8.00 |
1:29:31 |
5:18 |
10:37 |
174 162-191 |
1847 |
185 174-188 |
8/9 |
8.50 |
1:34:30 |
5:00 |
9:59 |
169 160-174 |
1687 |
186 184-190 |
6/11 |
9.00 |
1:40:34 |
6:04 |
12:07 |
159 139-177 |
1927 |
171 130-190 |
11/8 |
9.50 |
1:45:35 |
5:01 |
10:02 |
167 162-177 |
1675 |
188 186-190 |
2/3 |
10.00 |
1:50:35 |
5:00 |
10:00 |
169 165-181 |
1691 |
188 184-190 |
0/2 |
10.50 |
1:56:18 |
5:43 +31
|
11:26 |
168 158-179 |
1922 |
187 178-190 |
3/3 |
11.00 |
2:02:09 |
5:51 |
11:42 |
167 150-180 |
1953 |
177 108-192 |
4/2 |
11.50 |
2:07:35 |
5:27 |
10:53 |
167 164-171 |
1818 |
190 186-194 |
4/4 |
12.00 |
2:13:20 |
5:45 |
11:30 |
162 149-171 |
1863 |
174 138-192 |
3/2 |
12.50 |
2:18:20 |
4:59 |
9:58 |
167 165-170 |
1666 |
192 190-194 |
2/4 |
13.00 |
2:23:21 |
5:01 |
10:03 |
167 159-171 |
1678 |
190 188-192 |
14/5 |
13.50 |
2:29:02 |
5:40 |
11:21 |
169 166-173 |
1918 |
189 186-192 |
13/10 |
14.00 |
2:34:41 |
5:39 |
11:19 |
165 153-172 |
1867 |
175 136-192 |
7/5 |
14.43 |
2:39:32 |
4:51 |
11:23 |
164 151-174 |
1866 |
186 120-194 |
6/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.1 |
185 |
13.8 |
2:24:57 |
10:45 |
Walk |
6.5 |
135 |
0.6 |
10:41 |
17:59 |
Still |
0.1 |
- |
- |
10 |
- |
Pause |
2.3 |
- |
- |
3:44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:38 |
34.47% |
More |
800m |
4:52 |
9:47 |
39.84% |
More |
1km |
6:07 |
9:51 |
41.67% |
More |
Mile |
10:00 |
10:00 |
43.85% |
More |
5k |
33:11 |
10:41 |
44.02% |
More |
5 miles |
53:47 |
10:45 |
44.26% |
More |
10k |
1:06:39 |
10:44 |
44.58% |
More |
10 miles |
1:48:53 |
10:53 |
44.79% |
More |
Half |
2:23:19 |
10:56 |
45.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:12 |
9:12 |
47.63 |
5km |
30:37 |
9:51 |
47.71 |
5M |
50:42 |
10:08 |
46.95 |
10km |
1:03:50 |
10:16 |
46.54 |
10M |
1:45:43 |
10:34 |
46.13 |
Half |
2:20:45 |
10:45 |
45.71 |
20M |
3:40:24 |
11:01 |
45.64 |
Mara |
4:53:26 |
11:12 |
45.81 |
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