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Fri 24th Mar 2023 at 7:20am by Lyds
Run > Long Run
-
Time
3:28:57
-
Miles
18.01
-
Min/mi
11:36
-
Pacing
78.2%
-
WAVA
43.28
-
Stride(cm)
84
-
Cals
1975
-
Cadence
165
-
BPM
161
-
%MHR
93.9
-
B/mi
1863
-
Asc(m)
383
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 11:26(11:26/mi) 148/162bpm [1693b/mi] 113cal
2) 1mi - 11:25(11:25/mi) 164/172bpm [1871b/mi] 112cal
3) 1mi - 11:28(11:28/mi) 166/174bpm [1902b/mi] 111cal
4) 1mi - 11:21(11:21/mi) 158/165bpm [1794b/mi] 107cal
5) 1mi - 11:24(11:24/mi) 153/162bpm [1743b/mi] 105cal
6) 1mi - 11:24(11:24/mi) 153/163bpm [1744b/mi] 111cal
7) 1mi - 11:36(11:36/mi) 155/164bpm [1798b/mi] 108cal
8) 1mi - 12:11(12:11/mi) 159/169bpm [1938b/mi] 109cal
9) 1mi - 11:47(11:47/mi) 160/170bpm [1884b/mi] 106cal
10) 1mi - 11:25(11:25/mi) 156/168bpm [1782b/mi] 106cal
11) 1mi - 11:28(11:28/mi) 159/164bpm [1823b/mi] 111cal
12) 1mi - 11:31(11:31/mi) 159/169bpm [1830b/mi] 106cal
13) 1mi - 12:17(12:17/mi) 163/176bpm [2001b/mi] 113cal
14) 1mi - 11:43(11:43/mi) 168/175bpm [1968b/mi] 111cal
15) 1mi - 11:34(11:34/mi) 170/178bpm [1966b/mi] 109cal
16) 1mi - 11:55(11:55/mi) 169/176bpm [2015b/mi] 113cal
17) 1mi - 11:30(11:30/mi) 167/172bpm [1921b/mi] 108cal
18) 1mi - 11:25(11:25/mi) 170/181bpm [1941b/mi] 115cal
19) 0.01mi - 8(8:52/mi) 173/175bpm [1533b/mi] 1cal
11:26 11:25 11:28 11:21 11:24 11:24 11:36 12:11 11:47 11:25 11:28 11:31 12:17 11:43 11:34 11:55 11:30 11:25 8
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:41 |
5:41 |
11:23 |
136 80-153 |
1548 |
162 120-166 |
18/2 |
1.00 |
11:26 |
5:44 |
11:29 |
156 149-162 |
1791 |
164 160-166 |
14/10 |
1.50 |
17:10 |
5:44 |
11:28 |
164 154-172 |
1881 |
164 162-168 |
20/11 |
2.00 |
22:50 |
5:41 |
11:21 |
164 159-171 |
1862 |
165 162-172 |
14/19 |
2.50 |
28:34 |
5:44 |
11:27 |
166 158-174 |
1902 |
165 164-168 |
16/8 |
3.00 |
34:18 |
5:44 |
11:28 |
166 157-174 |
1903 |
164 162-168 |
11/17 |
3.50 |
39:59 |
5:41 |
11:22 |
159 152-164 |
1806 |
165 164-168 |
9/14 |
4.00 |
45:39 |
5:41 |
11:21 |
158 149-165 |
1793 |
164 162-168 |
14/14 |
4.50 |
51:17 |
5:37 |
11:14 |
158 153-161 |
1776 |
164 162-168 |
10/8 |
5.00 |
59:26 |
8:10 +2:24
|
16:19 |
145 109-159 |
2366 |
161 86-168 |
11/14 |
5.50 |
1:05:04 |
5:37 |
11:15 |
154 147-162 |
1732 |
164 160-168 |
18/14 |
6.00 |
1:10:50 |
5:46 |
11:33 |
152 147-159 |
1755 |
163 160-168 |
18/16 |
6.50 |
1:16:32 |
5:42 |
11:24 |
155 148-162 |
1767 |
164 160-168 |
12/17 |
7.00 |
1:22:26 |
5:54 |
11:49 |
155 150-163 |
1830 |
162 160-164 |
16/14 |
7.50 |
1:28:27 |
6:01 |
12:02 |
160 148-168 |
1926 |
161 160-166 |
19/15 |
8.00 |
1:34:38 |
6:10 |
12:20 |
157 153-162 |
1938 |
161 158-164 |
18/15 |
8.50 |
1:40:35 |
5:58 |
11:55 |
160 150-170 |
1907 |
163 154-168 |
15/15 |
9.00 |
1:46:24 |
5:49 |
11:38 |
161 157-168 |
1874 |
165 162-168 |
10/17 |
9.50 |
1:53:42 |
7:18 +1:38
|
14:35 |
153 128-164 |
2232 |
167 164-170 |
14/14 |
10.00 |
1:59:27 |
5:45 |
11:30 |
158 153-166 |
1818 |
166 162-170 |
21/18 |
10.50 |
2:05:13 |
5:46 |
11:31 |
159 150-164 |
1832 |
167 164-170 |
17/20 |
11.00 |
2:10:54 |
5:42 |
11:23 |
159 155-162 |
1810 |
168 164-172 |
24/20 |
11.50 |
2:16:37 |
5:42 |
11:25 |
156 148-164 |
1780 |
167 164-176 |
14/25 |
12.00 |
2:22:26 |
5:49 |
11:38 |
162 154-169 |
1886 |
167 164-172 |
9/10 |
12.50 |
2:28:37 |
6:11 |
12:22 |
159 152-168 |
1967 |
166 162-176 |
18/15 |
13.00 |
2:34:42 |
6:05 |
12:11 |
168 156-175 |
2047 |
165 80-176 |
13/14 |
13.50 |
2:40:31 |
5:49 |
11:37 |
167 161-174 |
1940 |
168 164-172 |
13/9 |
14.00 |
2:46:24 |
5:53 |
11:46 |
168 164-175 |
1977 |
166 162-168 |
27/11 |
14.50 |
2:52:06 |
5:42 |
11:25 |
170 166-176 |
1940 |
167 162-170 |
12/22 |
15.00 |
2:57:58 |
5:52 |
11:44 |
170 164-177 |
1994 |
167 164-172 |
14/12 |
15.50 |
3:03:44 |
5:46 |
11:32 |
170 165-176 |
1960 |
168 164-172 |
14/18 |
16.00 |
3:10:42 |
6:58 +49
|
13:56 |
167 157-174 |
2328 |
166 100-174 |
15/12 |
16.50 |
3:16:29 |
5:47 |
11:34 |
166 161-171 |
1921 |
167 164-172 |
9/14 |
17.00 |
3:22:13 |
5:43 |
11:26 |
167 164-172 |
1910 |
168 164-172 |
18/21 |
17.50 |
3:27:52 |
5:40 |
11:19 |
168 165-172 |
1902 |
170 166-174 |
19/15 |
18.00 |
3:33:37 |
5:45 |
11:30 |
172 166-180 |
1979 |
172 166-186 |
22/25 |
18.01 |
3:33:46 |
9 |
9:53 |
174 172-175 |
1719 |
172 172-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
165 |
18 |
3:28:24 |
11:43 |
Walk |
1.3 |
94 |
0 |
2:51 |
2:29:12 |
Still |
0.0 |
- |
- |
4 |
- |
Pause |
1.1 |
- |
- |
2:27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:43 |
10:57 |
31.79% |
More |
800m |
5:29 |
11:02 |
35.09% |
More |
1km |
6:53 |
11:05 |
36.46% |
More |
Mile |
11:12 |
11:12 |
38.41% |
More |
5k |
35:19 |
11:22 |
41.13% |
More |
5 miles |
58:17 |
11:39 |
40.77% |
More |
10k |
1:12:23 |
11:39 |
41.06% |
More |
10 miles |
1:58:25 |
11:50 |
41.23% |
More |
Half |
2:35:15 |
11:51 |
41.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:13 |
8:13 |
52.38 |
5km |
29:14 |
9:25 |
49.70 |
5M |
49:47 |
9:57 |
47.73 |
10km |
1:03:30 |
10:13 |
46.80 |
10M |
1:48:09 |
10:49 |
45.15 |
Half |
2:26:19 |
11:10 |
44.07 |
20M |
3:54:58 |
11:45 |
42.93 |
Mara |
5:17:53 |
12:08 |
41.99 |
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