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Sun 29th Dec 2019 at 6:00am by ZORBAX65

Run > Progressive

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Time
1:50:41
Miles
13.37
Min/mi
8:17
Pacing
88.5%
WAVA
62.00
Stride(cm)
112
Cals
665
Cadence
173
BPM
135
%MHR
77.1
B/mi
1117
Asc(m)
200
Hillscore
8
Surface
Road

Notes & Comments

Lungomare_Roma_Foria_Cirillo_FFSS_Umberto_Monteoliveto_Roma_Lungomare AR_Bar
===
1) 1km - 5:50(5:50/km) 117/124bpm 33cal 10.3/10.92kmph
2) 1km - 5:24(5:24/km) 126/136bpm 36cal 11.11/11.49kmph
3) 1km - 5:17(5:17/km) 129/134bpm 36cal 11.34/11.66kmph
4) 1km - 5:27(5:27/km) 134/139bpm 40cal 11.02/11.96kmph
5) 1km - 5:10(5:10/km) 137/141bpm 38cal 11.6/12.02kmph
6) 1km - 4:53(4:53/km) 140/143bpm 37cal 12.29/13.07kmph
7) 1km - 4:49(4:49/km) 138/141bpm 34cal 12.48/13kmph
8) 1km - 5:03(5:03/km) 139/145bpm 35cal 11.88/12.87kmph
9) 1km - 5:07(5:07/km) 140/143bpm 35cal 11.71/12.29kmph
10) 1km - 5:26(5:26/km) 138/141bpm 35cal 11.04/11.82kmph
11) 1km - 5:31(5:31/km) 139/142bpm 34cal 10.86/12.39kmph
12) 1km - 4:57(4:57/km) 138/141bpm 30cal 12.11/12.36kmph
13) 1km - 5:00(5:00/km) 138/143bpm 29cal 11.98/12.6kmph
14) 1km - 5:04(5:04/km) 138/142bpm 29cal 11.84/12.09kmph
15) 1km - 5:10(5:10/km) 139/142bpm 29cal 11.6/12.36kmph
16) 1km - 5:02(5:02/km) 133/139bpm 23cal 11.94/12.73kmph
17) 1km - 5:06(5:06/km) 133/137bpm 23cal 11.76/12.12kmph
18) 1km - 5:03(5:03/km) 133/136bpm 23cal 11.87/11.92kmph
19) 1km - 5:11(5:11/km) 134/140bpm 25cal 11.56/12.6kmph
20) 1km - 4:56(4:56/km) 135/139bpm 24cal 12.17/12.56kmph
21) 1km - 4:49(4:49/km) 137/141bpm 25cal 12.46/12.73kmph
22) 0.51km - 2:24(4:42/km) 137/139bpm 12cal 12.78/13.2kmph

5:50 5:24 5:17 5:27 5:10 4:53 4:49 5:03 5:07 5:26 5:31 4:57 5:00 5:04 5:10 5:02 5:06 5:03 5:11 4:56 4:49 2:24

Pin Map

lungomare ferrovia AR 21 km

0mi in 0

Pace

36%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:44	4:44	9:29	116 77-124	1100	163 122-168	2/4
1.00	9:11	4:27	8:53	124 119-136	1102	168 166-174	2/1
1.50	13:25	4:14	8:28	126 123-128	1067	170 168-174	9/5
2.00	17:48	4:23	8:47	132 125-139	1159	172 168-176	16/2
2.50	22:05	4:16	8:33	134 130-137	1146	171 168-174	22/11
3.00	26:13	4:08	8:17	137 134-141	1134	173 170-178	18/12
3.50	30:17	4:04	8:08	140 136-143	1138	173 168-182	16/10
4.00	34:07	3:50	7:40	138 133-141	1058	173 170-178	2/21
4.50	37:57	3:50	7:39	139 137-145	1064	174 170-178	2/14
5.00	42:07	4:10	8:21	139 137-143	1161	174 164-178	5/7
5.50	46:15	4:08	8:17	140 135-143	1159	174 170-178	12/4
6.00	50:33	4:18	8:36	139 133-141	1195	172 166-178	19/6
6.50	55:16	4:43	9:25	138 133-141	1300	172 164-176	10/16
7.00	59:18	4:02	8:04	138 135-142	1114	173 170-178	1/19
7.50	1:03:18	4:00	8:00	138 134-141	1103	175 172-178	5/4
8.00	1:07:17	3:59	7:59	138 135-142	1102	175 172-178	2/5
8.50	1:11:22	4:05	8:10	138 133-143	1128	173 172-176	1/2
9.00	1:15:27	4:05	8:09	138 136-141	1125	174 172-176	4/1
9.50	1:20:12	4:44 +34	9:29	138 123-142	1308	173 122-178	16/15
10.00	1:24:15	4:03	8:07	133 120-137	1078	175 172-178	2/4
10.50	1:28:22	4:07	8:14	133 125-137	1095	175 172-184	3/4
11.00	1:32:27	4:05	8:11	133 130-136	1087	174 172-176	4/2
11.50	1:36:35	4:08	8:16	133 131-140	1100	175 170-178	8/7
12.00	1:40:39	4:04	8:09	135 132-139	1099	173 168-178	5/6
12.50	1:44:37	3:57	7:55	135 133-138	1068	177 174-180	4/5
13.00	1:48:29	3:53	7:45	138 135-141	1070	178 176-180	3/3
13.37	1:51:16	2:47	7:35	137 135-139	1040	177 170-180	1/2

Heart

135/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 200m, Range 53m, Flat prediction 1:50:13

Elevation Graph

Biggest Climbs (m)	Min/mi
31 3.0%	8:36
29 3.4%	8:40
16 3.5%	8:19
See your biggest climbs

Cadence

173 (184 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	173	13.4	1:50:36	8:17
Walk	0.6	122	0	40	1:41:36

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:25	46.03%	More
800m	3:45	7:32	53.50%	More
1km	4:42	7:34	56.17%	More
Mile	7:42	7:42	59.04%	More
5k	24:53	8:01	60.62%	More
5 miles	41:00	8:12	60.06%	More
10k	50:43	8:10	60.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	58.29
5km	24:52	8:00	60.67
5M	40:28	8:06	60.84
10km	50:33	8:08	60.83
10M	1:22:14	8:13	61.43
Half	1:48:24	8:16	61.51
20M	2:47:06	8:21	62.44
Mara	3:40:16	8:24	63.35

Bespoke Fields

Amend your bespoke fields

Three Things You Saw Today

1 stamattina colpa pure di una sveglia coperta e una non messa mi sono alzato tardi forse anche la forza che un po è bass
2 cmq alla fine svolgo tutto nel miglior dei modi e poi andiamo giu con Francy E Susy, si devono fare 21 km esara dura
3 speravo di andare un po meglio ma alla fine grazie anche a Susy riesco cmq ad essere sul pezzo con un leggero progressivo e finire abbastanza bene

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