Sun 11th Mar 2018 at 8:00am by PCleasby
Run > Long Run
-
Time
2:39:42
-
Miles
21.05
-
Min/mi
7:35
-
Pacing
67%
-
WAVA
65.32
-
Stride(cm)
120
-
Cals
1886
-
Cadence
177
-
BPM
147
-
%MHR
76.6
-
B/mi
1115
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:04(8:04/m) 131/142bpm 99cal 7.44/7.78mph
2) 1m - 7:40(7:40/m) 136/148bpm 98cal 7.83/8.22mph
3) 1m - 7:31(7:31/m) 144/150bpm 106cal 7.99/8.16mph
4) 1m - 7:24(7:24/m) 145/150bpm 101cal 8.1/8.43mph
5) 1m - 7:30(7:30/m) 149/157bpm 103cal 8/9.5mph
6) 1m - 7:43(7:43/m) 147/155bpm 101cal 7.78/8.14mph
7) 1m - 7:36(7:36/m) 148/155bpm 98cal 7.9/8.22mph
8) 1m - 7:36(7:36/m) 148/153bpm 95cal 7.9/8.1mph
9) 1m - 7:40(7:40/m) 148/152bpm 92cal 7.83/8.06mph
10) 1m - 8:00(8:00/m) 149/159bpm 97cal 7.5/9.29mph
11) 1m - 7:20(7:20/m) 150/154bpm 89cal 8.18/8.37mph
12) 1m - 7:31(7:31/m) 148/153bpm 82cal 7.99/8.37mph
13) 1m - 7:35(7:35/m) 148/153bpm 79cal 7.92/8.29mph
14) 1m - 7:36(7:36/m) 150/155bpm 82cal 7.9/8.06mph
15) 1m - 7:34(7:34/m) 150/155bpm 78cal 7.93/8.1mph
16) 1m - 7:36(7:36/m) 151/155bpm 80cal 7.89/8.1mph
17) 1m - 7:44(7:44/m) 151/155bpm 71cal 7.76/7.91mph
18) 1m - 7:33(7:33/m) 154/159bpm 85cal 7.95/8.18mph
19) 1m - 7:26(7:26/m) 153/160bpm 78cal 8.08/8.33mph
20) 1m - 7:18(7:18/m) 156/161bpm 88cal 8.21/8.43mph
21) 1m - 7:19(7:19/m) 154/161bpm 81cal 8.2/9.93mph
22) 0.05m - 28(8:21/m) 148/155bpm 3cal 7.19/8.58mph
8:04 7:40 7:31 7:24 7:30 7:43 7:36 7:36 7:40 8:00 7:20 7:31 7:35 7:36 7:34 7:36 7:44 7:33 7:26 7:18 7:19 28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.25 |
10:00 |
10:00 +2:54
|
8:01 |
130 79-147 |
1043 |
171 118-176 |
5/11 |
2.19 |
20:00 |
10:00 |
10:39 |
133 87-144 |
1416 |
177 172-180 |
7/6 |
3.53 |
30:00 |
10:00 |
7:26 |
144 134-150 |
1071 |
178 176-180 |
7/6 |
4.87 |
40:00 |
10:00 |
7:26 |
147 127-157 |
1094 |
177 170-190 |
1/13 |
6.18 |
50:00 |
10:00 |
7:41 |
147 134-155 |
1130 |
176 172-186 |
6/11 |
7.49 |
1:00:00 |
10:00 |
7:37 |
148 137-154 |
1128 |
177 172-184 |
8/6 |
8.80 |
1:10:00 |
10:00 |
7:38 |
148 140-151 |
1130 |
177 174-182 |
6/9 |
10.06 |
1:20:00 |
10:00 |
7:56 |
148 135-158 |
1175 |
178 154-210 |
9/10 |
11.42 |
1:30:00 |
10:00 |
7:20 |
149 129-153 |
1094 |
178 174-180 |
10/5 |
12.74 |
1:40:00 |
10:00 |
7:35 |
147 143-153 |
1116 |
177 174-180 |
6/10 |
14.05 |
1:50:00 |
10:00 |
7:36 |
149 132-155 |
1134 |
177 172-188 |
11/11 |
15.38 |
2:00:00 |
10:00 |
7:32 |
149 137-153 |
1123 |
177 176-180 |
13/19 |
16.67 |
2:10:00 |
10:00 |
7:44 |
150 130-155 |
1160 |
177 172-182 |
16/4 |
17.99 |
2:20:00 |
10:00 |
7:34 |
153 137-157 |
1157 |
178 174-188 |
22/2 |
19.35 |
2:30:00 |
10:00 |
7:24 |
153 139-160 |
1132 |
177 172-188 |
12/26 |
20.60 |
2:40:00 |
10:00 +51
|
7:59 |
155 123-161 |
1238 |
178 164-182 |
5/9 |
21.05 |
2:43:25 |
3:25 |
7:32 |
152 139-159 |
1145 |
175 164-182 |
6/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
176 |
21.1 |
2:39:55 |
7:44 |
Walk |
0.4 |
98 |
0 |
36 |
INF:00:00 |
Pause |
1.7 |
- |
- |
2:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:59 |
46.27% |
More |
800m |
3:34 |
7:10 |
52.54% |
More |
1km |
4:28 |
7:11 |
54.70% |
More |
Mile |
7:14 |
7:14 |
57.56% |
More |
5k |
22:51 |
7:21 |
61.95% |
More |
5 miles |
37:25 |
7:29 |
61.54% |
More |
10k |
46:33 |
7:30 |
61.73% |
More |
10 miles |
1:15:06 |
7:31 |
63.21% |
More |
Half |
1:38:59 |
7:33 |
63.43% |
More |
20 miles |
2:34:19 |
7:43 |
63.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:11 |
6:11 |
67.32 |
5km |
20:43 |
6:40 |
68.34 |
5M |
34:26 |
6:53 |
66.87 |
10km |
43:26 |
6:59 |
66.17 |
10M |
1:12:10 |
7:13 |
65.78 |
Half |
1:36:16 |
7:21 |
64.72 |
20M |
2:31:13 |
7:34 |
65.29 |
Mara |
3:21:43 |
7:42 |
65.26 |
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